Sheet pan meals are the ultimate solution for those busy nights when cooking feels like a chore. Tossing everything together on one pan not only makes prep a breeze but also minimizes cleanup time.
For me, sheet pan tofu and veggies embody the spirit of healthy eating without sacrificing flavor. The crispy tofu, infused with spices, paired with colorful vegetables, is a dish you will keep returning to.
What is Sheet Pan Tofu and Veggies?
At its core, sheet pan tofu and veggies is a simple yet flavorful dish. Imagine marinated tofu cubes that turn golden brown in the oven, surrounded by an array of vibrant vegetables that not only add color but also a wealth of nutrients.
This dish is not just about taste; it’s also about making wholesome food accessible with minimal effort.
The Ingredients
To create this delicious meal, you’ll need the following ingredients:
Main Ingredients:
- 1 can chickpeas, drained (15 oz)
- 1 block extra-firm tofu (14 oz)
- 4 carrots, peeled and chopped
- 1 red onion, thinly sliced
- 1 teaspoon salt
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- 1/2 teaspoon ground cumin
- 1/2 teaspoon freshly ground black pepper
- 1/4 teaspoon cayenne pepper
- Olive oil, for cooking
- Fresh parsley, for garnish
Harissa Almond Butter Sauce:
- 1/4 cup smooth almond butter (or tahini as a substitute)
- 1 tablespoon harissa paste
- 1 tablespoon honey
- 3 tablespoons coconut aminos (or substitute with 2.5 tablespoons low-sodium soy sauce and omit salt)
- Juice of 1/2 lime
- 1 teaspoon sesame oil
- 2 cloves garlic, minced
- 1/4 teaspoon salt (adjust to taste)
- 2-3 tablespoons water (to thin the sauce as needed)
- 1/2 teaspoon ground coriander (optional, for extra warmth)
- 1 teaspoon lemon zest (optional, for added freshness)
How to Make Sheet Pan Tofu and Veggies?
Before diving into the delicious specifics, let me set the stage. Making sheet pan tofu and veggies is straightforward. You chop, season, and roast.
The combination of textures and flavors is what makes this meal special. With that in mind, let’s break it down into manageable steps.
Step-by-Step Directions
Step 1: Preheat the Oven
Start by preheating your oven to 400°F (200°C). A hot oven ensures that your veggies roast perfectly without turning into mush.
Step 2: Prepare the Tofu
While the oven heats, open the tofu package and drain it. It’s important to press it to remove excess moisture. I usually wrap it in a clean kitchen towel and place something heavy on top, like a cast-iron skillet. Let it sit for about 10–15 minutes. You want the tofu to absorb the flavors better.
Step 3: Chop the Vegetables
Next, grab your chopping board. Peel and chop the carrots into bite-sized pieces and thinly slice the red onion. Mixing a variety of veggies not only adds different flavors but also makes the dish visually appealing.
Step 4: Season the Tofu
Once the tofu is ready, cut it into cubes. In a bowl, combine the salt, garlic powder, smoked paprika, ground cumin, black pepper, and cayenne pepper. Toss the cubes in the spice mixture until every piece is coated. Add a splash of olive oil to bind the spices to the tofu.
Step 5: Roast the Vegetables
On a large sheet pan, spread out the prepared carrots, chickpeas, and red onion. Drizzle with olive oil and sprinkle with a bit of salt and pepper. Toss everything together to ensure even seasoning. Make a space in the center of the pan for the tofu cubes.
Step 6: Combine and Bake
Carefully place the seasoned tofu in the middle of the pan. It’s time for the oven to do its magic. Roast everything for about 25-30 minutes, flipping the tofu and veggies halfway through. You want everything golden and slightly crispy.
Step 7: Whip Up the Harissa Almond Butter Sauce
While the tofu and vegetables are roasting, prepare the harissa almond butter sauce. In a bowl, whisk together almond butter, harissa paste, honey, coconut aminos, lime juice, sesame oil, minced garlic, and salt. Add water a tablespoon at a time until you achieve your desired consistency.
Step 8: Serve and Enjoy!
Once roasted to perfection, remove the sheet pan from the oven. Drizzle the harissa almond butter sauce over the dish. Garnish with freshly chopped parsley and serve immediately. The meal is vibrant and satisfying, sure to impress anyone who sits at your table.
Notes
Here are some helpful tips to take your sheet pan tofu and veggies to the next level:
- Press Tofu Longer: For even firmer tofu, press it for at least 30 minutes.
- Experiment with Veggies: Use seasonal vegetables like zucchini or bell peppers for variety.
- Adjust Spice Levels: If you prefer less heat, skip the cayenne pepper.
- Make Ahead: You can prepare the tofu and veggies a day in advance and store them in the fridge. Just roast them before serving.
- Extra Flavor: Consider marinating the tofu in advance for a few hours or overnight for deeper flavor penetration.
Storage Tips
If you find yourself with leftovers (which is unlikely given how tasty it is), here’s how to store them:
- Refrigeration: Store in an airtight container in the fridge for up to 4 days.
- Freezing: You can freeze the cooked tofu and veggies for up to 3 months. Just ensure they are fully cooled before transferring to freezer-safe containers.
Nutrition Information
For those keeping an eye on nutrition – here’s an overview of what you get in a serving:
- Calories: Approximately 400
- Protein: 18g
- Carbohydrates: 40g
- Fat: 20g
- Fiber: 10g
This dish is not only delicious but also packed with nutrients!
Serving Suggestions
Looking to pair your sheet pan tofu and veggies with something else? Here are a few enticing ideas:
- Serve Over Quinoa: The nutty flavor of quinoa complements the dish perfectly. Cook it in vegetable broth for added flavor.
- Wrap in Tortillas: For a delicious wrap, place tofu and veggies in a warm tortilla. Add some piquant salsa for an extra kick.
- With Rice: Steamed jasmine or brown rice will help soak up the flavors from the sauce. It’s a filling combination.
- Add to a Grain Bowl: Layer the tofu and veggies over a base of greens or grains and top with the sauce for a hearty dinner.
- Garnish with Nuts: Sprinkle some toasted nuts or seeds over the dish for added texture and crunch.
What Other Substitutes Can I Use in Sheet Pan Tofu and Veggies?
Life is all about substitutions, isn’t it? Here are some alterations you can make if needed:
- Tempeh Instead of Tofu: For more of a nutty flavor, swap in tempeh. It cooks similarly and absorbs the spices beautifully.
- Other Beans: If chickpeas aren’t your style, black beans or kidney beans work well and add a different flavor profile.
- Different Veggies: Feel free to experiment with other veggies like Brussels sprouts, sweet potatoes, or asparagus. Each adds its unique taste.
- Cauliflower: A great low-carb option; you can use cauliflower florets instead of chickpeas for a lighter dish.
- Peppers for Onion: If you’re not a fan of red onions, bell peppers or even scallions can give a sweet crunch.
Conclusion
In the end, sheet pan tofu and veggies are not just a meal; they are a celebration of simplicity and flavor. Every bite tells a story of nourishment and joy. Whether you’re whipping it up for a weeknight dinner or serving at a gathering, it holds appeal for everyone.
I hope this detailed journey gives you the confidence to try it out. Go ahead, preheat that oven, and create a dish that will make you say, “I can’t wait to eat this again!”
You’ll also like the following recipes!
- Sheet Pan Chicken Breast Copycat Recipe
- How to Make Sheet Pan Meatloaf
- Best Halibut Sheet Pan Recipe
Sheet Pan Tofu And Veggies – Easy Meals To Cook
Description
As a food enthusiast, there’s something magical about a vibrant plate of food that tickles the senses. I often find the dishes that go well together are like old friends meeting after years apart – comfortable, welcoming, and utterly fulfilling. One of my favorite pairings for a casual get-together is sheet pan tofu and veggies alongside a refreshing Italian pasta salad.
Picture this: the warmth from the roasted veggies mingles beautifully with the zesty flavors of the salad, creating a dining experience that's both satisfying and nourishing.
Let me take you on a journey through the simplicity and joys of creating a dish that is a true crowd-pleaser: sheet pan tofu and veggies.
Ingredients
Main Ingredients:
Harissa Almond Butter Sauce:
Instructions
Step 1: Preheat the Oven
-
Start by preheating your oven to 400°F (200°C). A hot oven ensures that your veggies roast perfectly without turning into mush.
Step 2: Prepare the Tofu
-
While the oven heats, open the tofu package and drain it. It’s important to press it to remove excess moisture. I usually wrap it in a clean kitchen towel and place something heavy on top, like a cast-iron skillet. Let it sit for about 10–15 minutes. You want the tofu to absorb the flavors better.
Step 3: Chop the Vegetables
-
Next, grab your chopping board. Peel and chop the carrots into bite-sized pieces and thinly slice the red onion. Mixing a variety of veggies not only adds different flavors but also makes the dish visually appealing.
Step 4: Season the Tofu
-
Once the tofu is ready, cut it into cubes. In a bowl, combine the salt, garlic powder, smoked paprika, ground cumin, black pepper, and cayenne pepper. Toss the cubes in the spice mixture until every piece is coated. Add a splash of olive oil to bind the spices to the tofu.
Step 5: Roast the Vegetables
-
On a large sheet pan, spread out the prepared carrots, chickpeas, and red onion. Drizzle with olive oil and sprinkle with a bit of salt and pepper. Toss everything together to ensure even seasoning. Make a space in the center of the pan for the tofu cubes.
Step 6: Combine and Bake
-
Carefully place the seasoned tofu in the middle of the pan. It’s time for the oven to do its magic. Roast everything for about 25-30 minutes, flipping the tofu and veggies halfway through. You want everything golden and slightly crispy.
Step 7: Whip Up the Harissa Almond Butter Sauce
-
While the tofu and vegetables are roasting, prepare the harissa almond butter sauce. In a bowl, whisk together almond butter, harissa paste, honey, coconut aminos, lime juice, sesame oil, minced garlic, and salt. Add water a tablespoon at a time until you achieve your desired consistency.
Step 8: Serve and Enjoy!
-
Once roasted to perfection, remove the sheet pan from the oven. Drizzle the harissa almond butter sauce over the dish. Garnish with freshly chopped parsley and serve immediately. The meal is vibrant and satisfying, sure to impress anyone who sits at your table.
Servings 4
- Amount Per Serving
- Calories 400kcal
- % Daily Value *
- Total Fat 20g31%
- Total Carbohydrate 40g14%
- Dietary Fiber 10g40%
- Protein 18g36%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
are some helpful tips to take your sheet pan tofu and veggies to the next level:
- Press Tofu Longer: For even firmer tofu, press it for at least 30 minutes.
- Experiment with Veggies: Use seasonal vegetables like zucchini or bell peppers for variety.
- Adjust Spice Levels: If you prefer less heat, skip the cayenne pepper.
- Make Ahead: You can prepare the tofu and veggies a day in advance and store them in the fridge. Just roast them before serving.
- Extra Flavor: Consider marinating the tofu in advance for a few hours or overnight for deeper flavor penetration.
