Tofu, potato, courgette and pepper roasted together on one tray. Vegan, thirty-five minutes.
- Ready in35 minutes
- Prep6 min
- Cook29 min
- Serves1
Ingredients
- 180 g firm tofu
- 220 g potatoes (baked or boiled)
- 100 g courgette / zucchini
- 80 g peppers (bell)
- 10 g olive oil
Method
- Heat the oven to 200 C (400 F). Cut the potatoes into small chunks, toss with half the olive oil and salt, and roast for 15 minutes.
- Press the tofu, cut it into cubes, and cut the courgette and pepper into chunks. Toss all three with the rest of the oil, a teaspoon of paprika, salt and pepper.
- Add them to the tray with the potatoes and roast for 15 minutes more until everything is browned.
What this plate gives you
One hundred and eighty grams of firm tofu gives about 30 g of the 39 g of protein and, with the oil, the 27 g of fat; the potatoes and vegetables give 12 g of fibre, 43 percent of a 2,000-calorie day’s 28 g. At 590 calories it is 30 percent of that day. Tofu in an oven needs to be pressed dry, cut into large cubes and turned once at the halfway point; small cubes dry out before the potatoes are done.
Swaps
- Sweet potato: about the same numbers.
- Chickpeas added: about 8 g more protein.
- Smoked paprika, cumin and a splash of soy on the tofu: no change worth counting.
Keeping it
Cool it, refrigerate within two hours and eat within three to four days (the USDA FSIS leftovers rule). The whole tin reheats at 180 C in fifteen minutes.
