February 14th 2024
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This warm, satisfying meal packs in 20 grams of plant-based protein thanks to savory, roasted tofu. It’s a blend of cauliflower, broccoli, red onion, carrots, squash, and beets, for a huge variety of nutrients and phytonutrients to support the entire body.
It’s essential to use tofu labeled as “super firm” and press all the water out before roasting to get a crispy texture for this dish. In addition to providing protein and antioxidants, tofu may reduce total and LDL cholesterol.
The rainbow of veggies in this recipe offers many different beneficial compounds, like sulforaphane from the broccoli, quercetin from onions, and beta-carotene from carrots and squash. You can always customize this recipe to use whatever veggies you have on hand, you just may need to update the cook times.
Wishing you health and happiness,
Mark Hyman, MD
Ingredients:
Roasted Veggies and Tofu
- 16 oz high-protein super-firm tofu
- 1 medium head cauliflower, cut into florets
- 1 medium head broccoli, cut into florets
- 1 medium red onion sliced lengthwise into 1-inch slices
- 5 carrots, peeled and cut into 1-inch segments
- 1 medium delicata squash, sliced lengthwise, seeds removed and cut into 1-inch slices
- 1 large golden beet, peeled and cut into 1-inch cubes
- ¼ cup avocado oil + 1 tablespoon, divided
Basil Tahini Dressing
- 2 teaspoons finely minced garlic (using microplane or press)
- 3 tablespoons freshly squeezed lemon juice (from 2 lemons)
- 1 teaspoon sea salt
- 1 tablespoon finely chopped fresno chili
- ½ cup tahini
- ½ cup ice water
- ¾ cup thinly sliced fresh basil leaves
Optional toppings
- ¼ cup chopped pistachios
- Basil leaves, torn
Method:
1. Preheat the oven to 425°F. Press the tofu to release water. You can do this using paper towels or a kitchen towel with a pan on top. Prepare the vegetables: Line 2 baking sheets with parchment paper and place cauliflower, broccoli, red onion, carrots, squash, and golden beets onto the baking sheets.
2. Drizzle ¼ cup oil on top of the vegetables and transfer baking sheets to the oven. Bake for 50 minutes.
3. While the vegetables are roasting, make the tahini dressing by combining the garlic, lemon juice, salt, and chili in a medium mixing bowl to marinate for 5 minutes. After 5 minutes, add tahini paste and water, mix well. Once smooth, add in the basil and mix. You can place the dressing in the refrigerator until ready to serve.
4. Cut the tofu into ½-inch cubes and toss with the remaining 1 tablespoon of avocado oil.
5. After the vegetables have been roasting for 50 minutes, remove one baking sheet and add the tofu. Roast veggies and tofu for 20 more minutes, then remove from the oven and let them cool for 5 minutes.
6. Transfer the vegetables and tofu to a large mixing bowl and toss with the dressing.
7. Place salad onto a serving dish and top with optional toppings.
Nutritional analysis (per serving) : Calories: 424, Total Fat: 29g, Saturated Fat: 4g, Cholesterol: 0mg, Fiber: 7g, Protein: 20g, Carbohydrates: 26g, Sodium: 517mg, Sugars: 9g, Net Carbs: 19g
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