We recently partnered with Oddbunch to produce an Instagram reel in providing tips for meal prepping using their vegetable box. It can be a struggle for many people to eat enough fruits and vegetables.
Did you know less than 20% Canadians are actually eating 5 or more servings of fruits and vegetables and this alarming statistic is consistent year after year! This is a huge health problem because fruits and vegetables are so important for our overall health including cancer prevention, heart protection, weight management, gut health and much more.
One of the nutrition topics we discuss with all our clients in general is the importance of meal planning when it comes to eating more fruits and vegetables. We tend to have a busy life and when we don’t plan and meal prep, eating healthy can feel very overwhelming! We decided to pick a recipe that would hone in on meal prepping with the veggies all in ONE pan in 30 mins.
We also made a delicious dinner by cooking up some tofu on the same pan and brown rice on the side while the veggies were baking in the oven. This is a vegan recipe using tofu as the protein but you can definitely cook up some fish or meat on the side for extra protein ! This simple meal delivers your veggies prep for the week AND a easy dinner with very little time and effort – perfect to fit this into a easy weekday dinner routine.
What Types of Tofu can I Use for This Recipe?
Either firm or extra-firm tofu will work for this recipe, I used firm tofu as this is what I had on hand but extra-firm tofu will have less water content which contributes to a more chewy texture and will hold its shape better.
Most recipes call for pressing and draining the tofu beforehand but we never do this because we find this step is unnecessary.
Can Tofu be Frozen?
I did not know this for the longest time but you can absolutely freeze tofu. In fact, freezing and then thawing the tofu will remove water from the tofu more effectively than the press and drain method. This will turn tofu into a literal sponge, soaking up all the flavors when you marinade and cook with it. To use frozen tofu for this recipe, thaw tofu overnight and remove the extra water, cut the tofu up and marinade them in the sauce as usual.
How Long are the Leftovers Good for in the Fridge?
The leftover tofu, veggies and brown rice can be safely stored in the fridge for 3-4 days. Allow the food to cool completely before transferring them to airtight containers or sealable ziploc bags.
Sheet Pan Magic: Roasted Tofu and Veggie Bowl
Ingredients
Sauce
- 1/4 cup soy sauce
- 1 tbsp dark soy sauce
- 1 tbsp rice vinegar
- 4 garlic cloves minced
- 1 tbsp sugar
- 1 tbsp sesame oil
Sheet Pan Ingredients
- 2 blocks firm tofu cut into triangles
- 1 medium broccoli crown chopped into bite-size pieces
- 1 bunch asparagus trimmed and chopped in 2-3in pieces
- 1 tbsp vegetable oil
- salt and pepper to taste
Sheet Pan Bowl
- 2 cup brown rice cooked
- 1/4 cup cilantro for garnish (optional)
Instructions
- Preheat oven to 375F.
- Make the sauce by combining all the ingredients for the sauce above.
- Cube the block of tofu by cutting the width in half and cutting it into triangles. Set aside for at least 15mins.
- Marinade tofu triangles in sauce while prepping the vegetables.
- Wash and chop the vegetables and pat dry (if not already cut).
- Drizzle the vegetables with olive oil, seasoned with salt and pepper.
- Place sheet pan into the oven. Bake for 30 minutes. This would be a great time to cook your rice accordingly based on your package instructions.
- When the timer is up (or when vegetables are tender-crisp and edges of the tofu is golden brown), remove the pan from the oven.
- Serve roasted tofu and vegetables on a bed of brown rice, garnish with cilantro (optional) and drizzle it with leftover tofu marinade sauce.
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