It is a tremendous scrumptious tofu tray bake with tofu and greens tossed in a scrumptious jerk impressed marinade and roasted. Simply marinate and unfold on a pan and bake! Serve simply as-is or in a wrap, over a mattress of rice or quinoa, or over salad greens. Straightforward 1 Pan weeknight meal. Soyfree possibility
This tray bake dinner is tremendous straightforward and it’s tremendous flavorful. I make a simple blender marinade with numerous herbs and spices. Then the tofu and veggies are tossed within the marinade, unfold on a baking sheet and baked! And that’s it. This tray bake could be served as is or over cooked grains or over a salad, or a wrap. The caramelized herbed veggies and the crisped up flavorful tofu are heavenly.
The marinade is impressed by Jamaican jerk marinade, however I modified it a bit, omitting a number of the spices you discover in jerk seasoning, like allspice and cinnamon. You possibly can add these for much more taste.
This goes properly with any type of protein that you simply’re need to use. In the event you don’t need to use tofu, simply add some chickpeas, chickpea tofu, soaked and drained soy curls, or your favourite vegan hen substitute.
You possibly can add extra veggies to your tofu tray bake, and also you undoubtedly need to double or triple the marinade to maintain readily available, so you may toss it in no matter veggies and proteins you need, whether or not you need to bake or or pan fry them. The marinade is simply wonderful both which manner, so let’s make it!
Why You’ll Love this Tofu Tray Bake
- straightforward 1-pan meal with virtually no energetic cooking time
- flavorful jerk seasoning-inspired marinade is wonderful on the tofu and the veggies
- versatile! Use your plant-based protein and veggies of selection.
- make-ahead as much as 2 days
- naturally gluten-free and nut-free with straightforward soy-free choices
Extra Tray Bakes/Sheet Pan Meals
For the Veggies and Protein
- 14 ounce block agency or further agency tofu,, pressed for not less than quarter-hour after which both cubed, torn into items, or sliced into fats triangle slices
- 1 small pink onion, chopped into inch dimension petals or fats slices
- 1 pink bell pepper, , chopped into inch dimension slices
- 1 inexperienced bell pepper, chopped , inch dimension slices
- 1/2 cup cubed potatoes, 3/4 inch cubes , or extra
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Make the marinade.
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Add all the marinade components, together with any non-compulsory add-ins you’re utilizing, to a blender, and mix. If the blender would not transfer alongside, then add in 1 to 2 tablespoons of water to assist it transfer alongside, after which mix into a rough puree. You do not need a brilliant easy puree, mix solely until the ginger, garlic, and greens are damaged down. Set the marinade apart and preheat the oven to 410° F (210° C). Grease a big baking sheet or sheet pan, or line with parchment
Make the veggies and protein.
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Chop your veggies, if you have not already. Press the tofu, if you have not already, after which chop. I often make fats triangular slices, like small hen breasts, after which I rating them on the highest with a knife, in order that the marinade soaks in rather well.
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Add just a little greater than half of the marinade to the tofu, tossing properly to coat, then add the remaining marinade to the veggies, and toss properly. (You possibly can prep the tofu within the marinade forward, after which refrigerate the tofu for a few hours or in a single day for the most effective outcomes. Add the marinade to the greens simply earlier than you are able to bake, as a result of in any other case the veggies will begin dropping an excessive amount of moisture from the salt within the marinade.)
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When you’re able to bake, unfold the marinated tofu out on one facet of a greased baking sheet. Then, add the veggies on the opposite facet, and unfold them out, as properly. You need the baking sheet sufficiently big in order that it might accommodate each the tofu and the veggies, unfold right into a single layer with out overlapping, in order that they crisp up a bit. I exploit 12×17” or similar-size baking sheet.
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Drizzle a teaspoon or so of oil throughout. Then, bake for 20 minutes. If the veggies are beginning to scorch on the sides at this level, transfer them round just a little bit, after which proceed to bake for one more 10 minutes or longer, till the potatoes are cooked and a number of the tofu is getting crisp on the sides. It is a very moist marinade, so you are not going to get tremendous crispy outcomes, however they are going to be full of taste! We would like the marinade to thicken and set on the greens and tofu.
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As soon as the whole lot is baked to desire, take away it from the oven. For further crispiness, you may broil it for a minute or two, after which take away it from the oven. Serve this tofu tray bake any which manner you want! See notes for ideas.
- Add the tofu and veggies to a bowl with chopped herbs, some seeds, lime juice and scorching sauce.
- Serve over rice or quinoa or rice and beans with herbs and lime wedges.
- Make wraps by including to a wrap together with lettuce, sliced cucumber, a very good squeeze of lime juice, and black pepper. You too can add a creamy dressing to your wrap, like ranch, tahini dressing, cilantro lime dip, or curry dressing.
- You too can use these creamy dressings in case you serve this in a bowl.
Make forward, make the marinade and marinate the tofu within the fridge for as much as two days, after which use them use them as you want. You possibly can chop the greens and retailer them for 2 days, as properly, however don’t toss them within the marinade till able to bake.
This tofu tray bake is of course gluten-free and nut-free, so long as you don’t use nuts as an non-compulsory topping. To make it soy-free, use chickpea tofu, chickpeas, or soy-free vegan hen. You too can use jackfruit that has been rinsed rather well after which pressed to take away all the brine.
Variations: use soaked and drained soy curls instead of the tofu. Use different greens, like zucchini, summer season squash, cauliflower, and so forth. Relying on the greens you employ, your cooking time would possibly range by 5 to 10 minutes.
Energy: 213kcal, Carbohydrates: 22g, Protein: 14g, Fats: 9g, Saturated Fats: 1g, Polyunsaturated Fats: 5g, Monounsaturated Fats: 3g, Sodium: 453mg, Potassium: 341mg, Fiber: 5g, Sugar: 10g, Vitamin A: 2206IU, Vitamin C: 94mg, Calcium: 222mg, Iron: 3mg
Diet data is routinely calculated, so ought to solely be used as an approximation.
Substances and Substitutions
- garlic – Flavors the marinade.
- ginger – Flavors the marinade.
- recent herbs – Cilantro and inexperienced onion add extra taste to the marinade.
- lime juice – For acidity.
- maple syrup – A little bit sweetness brings out all the different flavors.
- salt and dried herbs and spices – Salt, onion energy, dried thyme, paprika, black pepper, and all-purpose seasoning spherical out the marinade’s taste.
- non-compulsory marinade additions – You possibly can add warmth and extra taste by including a scorching inexperienced chili and a few lime zest to the marinade. Add in dashes of cinnamon and allspice for variation
- tofu – That is your protein. To make it soy-free, use chickpea tofu, chickpeas, or soy-free vegan hen. You too can use jackfruit that has been rinsed rather well after which pressed to take away all the brine. You too can use soaked and drained soy curls instead of the tofu.
- veggies – I’m utilizing pink onion, pink and inexperienced bell pepper, and potato. You too can use different greens, like zucchini, summer season squash, cauliflower, and so forth. Relying on the greens you employ, your cooking time would possibly range by 5 to 10 minutes.
- garnishes – Prime your completed tray bake with nuts or seeds, recent herbs like cilantro or parsley, black pepper, and lime juice.
💡 Ideas
- When mixing the marinade, you don’t desire a completely easy combination. You’re principally simply breaking down the garlic, ginger, and herbs.
- It’s necessary that the tofu and veggies are unfold out in a single layer with no overlap for the most effective outcomes.
Make a Tofu Tray Bake
Add all the marinade components, together with any non-compulsory add-ins you’re utilizing, to a blender, and mix. If the blender doesn’t transfer alongside, then add in 1 to 2 tablespoons of water to assist it transfer alongside, after which mix into a rough puree. You don’t desire a tremendous easy puree, simply the ginger, garlic, and greens needs to be damaged down. Set the marinade apart and preheat the oven to 410° F (210° C).
Chop your veggies, in case you haven’t already. Press the tofu, in case you haven’t already, after which chop it up. I often make fairly fats slices, like small hen breasts, after which I rating them on the highest just a little bit, in order that the marinade soaks in rather well.
Add just a little greater than half of the marinade to the tofu, tossing properly to coat, then add the remaining marinade to the veggies, and toss properly. You possibly can prep the tofu within the marinade forward, after which refrigerate the tofu for a few hours or in a single day for the most effective outcomes.
Add the marinade to the greens simply earlier than you’re able to bake, as a result of in any other case the veggies will begin dropping an excessive amount of moisture from the salt within the marinade.
When you’re able to bake, unfold the marinated tofu out on one facet of a greased baking sheet. Then, add the veggies on the opposite facet, and unfold them out, as properly. You need the baking sheet sufficiently big in order that it might accommodate each the tofu and the veggies unfold right into a single layer with out overlapping, in order that they crisp up a bit. I exploit 12×17” or similar-size baking sheet.
Drizzle a teaspoon or so of oil throughout. Then, bake for 20 minutes. If the veggies are beginning to scorch on the sides at this level, transfer them round just a little bit, after which proceed to bake for one more 10 minutes or longer, till the potatoes are cooked and a number of the tofu is getting crisp on the sides.
It is a very moist marinade, so that you’re not going to get tremendous crispy outcomes, however they are going to be full of taste! You simply need the whole lot to only set on the greens and tofu and for veggies and tofu to have just a few crispy edges.
As soon as the whole lot is baked to desire, take away it from the oven. For further crispiness, you may broil it for a minute or two, after which take away it from the oven. Serve this tofu tray bake any which manner you want!
Serve Your Tofu Tray Bake
There are such a lot of scrumptious serving choices! You possibly can serve the tofu and veggies on their very own or topped with a creamy dressing, like ranch, tahini dressing, cilantro lime dip, or curry dressing. You too can serve them over rice, grains, or quinoa or over beans and rice with toppings of selection.
This additionally makes an ideal filling for wraps! Add to your wrap with lettuce, sliced cucumber, a very good squeeze of lime juice, and black pepper. In order for you it saucy, add one of many creamy dressings listed above.
Steadily Requested Questions
This tofu tray bake is of course gluten-free and nut-free, so long as you don’t use nuts as an non-compulsory topping. To make it soy-free, use chickpea tofu, chickpeas, or soy-free vegan hen. You too can use jackfruit that has been rinsed rather well after which pressed to take away all the brine.
To make forward, make the marinade and marinate the tofu within the fridge for as much as two days. Chop the vegetable and retailer them for 2 days, as properly, however don’t toss them within the marinade till simply earlier than baking.
