Baked Sesame Soy Tofuwith broccoli / carrots / quinoa
This simple and flavorful sesame soy vinaigrette adds a wow factor to baked tofu. Served with sauteed broccoli and carrots over quinoa, this is an easy weeknight dinner you can feel good about! Featured in 2013, we updated the recipe to include carrots.
Ingredients
Baked Sesame Soy Tofu:
- Quinoa, uncooked - 3/4 cup
- Stock, any type - 1 1/2 cups
- Broccoli - 10 oz, chopped
- Carrots - 8 oz, sliced
- Tofu, extra-firm - 16 oz, 1/2" / 1.3 cm rectangles
- Foil - for baking
- Oil, cooking - 1 Tbsp
- Hot sauce (opt) - for serving
Sesame Soy Vinaigrette:
- Soy sauce, low-sodium - 2 Tbsp
- Vinegar, rice - 2 Tbsp
- Oil, toasted sesame - 2 tsp
- Brown sugar - 1 tsp
- Oil, cooking - 1/4 cup
Nutrition Facts
Serving Size: 1 serving
Servings Per Recipe 4
Amount Per Serving
Calories454
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% Daily Value
Total Fat27g42%
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Saturated Fat4g18%
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Trans Fat0g
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Cholesterol0mg0%
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Sodium609mg25%
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Total Carbohydrate36g12%
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Dietary Fiber7g27%
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Sugars6g
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Protein19g
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Prep
- Make vinaigrette - Whisk together soy sauce, rice vinegar, sesame oil, brown sugar, and cooking oil (portion for vinaigrette). Add some hot sauce if you’d like a bit of spice. (Can be done up to 5 days ahead)
- Quinoa - (Skip if quinoa was made ahead for Tuesday.) Combine quinoa with stock in a saucepan. Add some salt. Bring to a boil covered. Lower heat, keep covered, and cook until liquid is absorbed, 8 to 10 minutes. (Can be done up to 5 days ahead)
- Broccoli / Carrots - Prep as directed and combine. (Can be done up to 5 days ahead)
- Tofu - If tofu is packaged in water, press out liquid first, like in this video. Then slice into 1/2” / 1.3 cm thick rectangles. Pour 1/3 of vinaigrette over tofu and marinate for at least 20 minutes and up to 1 day. (Can be done 1 day ahead)
Make
- Heat oven to 500F / 260C degrees. Line a sheet pan with foil.
- Remove tofu from marinade and place in a single layer on sheet pan. Season with some salt and pepper and then roast for 12 to 15 minutes until the outsides are golden and crispy.
- Heat a skillet over medium-high heat. Add in cooking oil (portion for tofu) and then broccoli and carrots to heated oil with some salt. Saute for 2 to 3 minutes.
- Add in 1/3 of the vinaigrette and cover with a lid. Steam vegetables, covered, until tender, ~3 minutes.
- If quinoa was made ahead, reheat in the microwave.
- Serve tofu and vegetables over quinoa. Drizzle remaining 1/3 of vinaigrette over top. Add some hot sauce if you’d like. Enjoy!
Nutrition Facts
Serving Size: 1 serving
Servings Per Recipe 4
Amount Per Serving
Calories454
Just a moment...
% Daily Value
Total Fat27g42%
Just a moment...
Saturated Fat4g18%
Just a moment...
Trans Fat0g
Just a moment...
Cholesterol0mg0%
Just a moment...
Sodium609mg25%
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Total Carbohydrate36g12%
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Dietary Fiber7g27%
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Sugars6g
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Protein19g
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Reviews
This meal has 35 reviews
Added garlic to the chicken. It was SOOO quick & easy and absolutely delicious. So many common items, so it came out as a very affordable recipe.
Easy, healthy, delicious.
This was okay but I would use less soy next time as everyone found it easy too salty
Very good and kid friendly.
It was a relatively healthy and easy meal, but nothing too exciting in there.
Pretty bland even though I marinated overnight -- definitely needed the hot sauce.