Cooking at home should be fun and simple. If you are looking for a plant based meal that keeps you full for hours, this tofu recipe is for you. It packs a lot of protein without the heavy feeling of red meat.
I love making this on a busy Tuesday because it takes very little effort. You just put everything on a tray and let the oven do the work. If you started your morning with one of the Morning Sunshine Smoothie Bowls: A Delicious Start to Your Day, this meal is the perfect way to finish your protein goals for the night.
Why You Need This Meal In Your Routine
Tofu often gets a bad reputation for being bland. But when you bake it with the right herbs and a splash of citrus, it tastes amazing. The edges get crispy while the inside stays nice and soft. It is a texture lover’s dream.
We use firm tofu here because it holds up well in the oven. The lemon juice helps break down the texture a bit to soak up all that savory flavor. Plus, adding a heap of broccoli means you get your greens in without even thinking about it.
Ingredients Needed
- One block of extra firm tofu, pressed to remove extra water
- Two cups of fresh broccoli florets
- Two tablespoons of olive oil
- One large lemon, juiced and zested
- Two cloves of garlic, minced
- One teaspoon of dried oregano
- One half teaspoon of sea salt
- One quarter teaspoon of black pepper
- Optional: One tablespoon of nutritional yeast for a cheesy taste
Step By Step Making
1. Preheat your oven to 400 degrees Fahrenheit. Line a large baking sheet with parchment paper so the food does not stick.
2. Take your pressed tofu and cut it into small cubes. Try to make them all the same size so they cook evenly.
3. In a large bowl, whisk together the olive oil, lemon juice, lemon zest, minced garlic, oregano, salt, and pepper. If you have nutritional yeast, add it now.
4. Add the tofu cubes into the bowl and toss them gently with a spoon. You want every cube to be well coated in the lemon herb sauce.
5. Spread the tofu cubes out on one side of your baking sheet. Add the broccoli florets to the other side.
6. Drizzle a tiny bit more oil over the broccoli and add a pinch of salt. Do not crowd the pan or the food will steam instead of roast.
7. Bake for 25 to 30 minutes. Check on it halfway through to give the tofu a little flip so it browns on all sides.
8. Once the tofu is golden and the broccoli edges are slightly charred, take it out of the oven. Serve it hot while the smell is still fresh.
Nutritional Value
This meal is great for people who want to stay lean and build muscle. Here is what you get in one serving:
- Protein: 22 grams
- Calories: 340 calories
- Carbs: 15 grams
Health Benefits
Tofu is a complete plant protein. This means it has all the amino acids your body needs to fix muscle fibers after a workout. Many people find that eating more plants at Azeely helps them feel more energetic during the workday.
Broccoli is full of fiber and vitamins like C and K. Fiber is very important because it helps keep your digestion smooth. When you combine soy protein with fiber from veggies, you stay full much longer than if you ate a sugary snack. This prevents those late night cravings that often get in the way of your health goals.
This dish is also light on your heart. Tofu is low in saturated fat compared to many animal products. It is a smart switch if you are trying to keep your cholesterol levels in a healthy range. Give this recipe a try this week and see how good you feel.
Disclaimer: This recipe information is provided by azeely.com for general informational purposes only.
