Sheet Pan Garlic Parmesan Tofu With Seasonal Veggies

Craving a quick, healthy meal? Discover how sheet pan garlic parmesan tofu with seasonal veggies can transform your weeknight dinners.

Servings

Prep Time 15

Cook Time 25

Total Time 40

Equipment

Oven
Baking sheet
Parchment paper
Mixing Bowl
Knife and cutting board
Measuring Spoons/Cups

Ingredients

14 oz tofu (firm, pressed and cubed)
2 tbsp olive oil
4 cloves garlic
1 tsp garlic powder
1/2 tsp salt
1/4 tsp black pepper
1/2 cup parmesan cheese (grated)
2 cups seasonal vegetables (e.g. bell pepper, zucchini, broccoli, carrots)
parsley (fresh, chopped, for garnish)

Instructions

Preheat Oven, Prepare Sheet
Your oven's preheating is the first vital step in preparing this delicious sheet pan meal. Set it to 425°F (220°C) and let it warm up while you tackle the next steps. This high temperature is essential for achieving that perfect crispy exterior on your tofu, one of the many tofu benefits you'll enjoy in this dish.
As your oven heats, grab a large baking sheet and line it with parchment paper. This simple cooking technique serves two purposes: it prevents sticking and makes cleanup a breeze.
Plus, it helps create that golden-brown crust we're after. Why settle for soggy tofu when you can have crispy cubes bursting with flavor?
Now, take a moment to reflect on your veggie choices. What's in season? What colors will make your plate pop? Remember, we eat with our eyes first!
Have you thought about how you'll arrange your ingredients? Creating distinct sections on your sheet pan isn't just for looks – it allows for even cooking and easy serving.
Ready to transform ordinary tofu into a garlic parmesan delight?
Marinate Tofu in Seasoning
Now that your oven is preheating, it's time to focus on the star of the dish: the tofu. You'll want to make certain your tofu has been pressed and cubed beforehand to achieve the best texture.
In a mixing bowl, combine your cubed tofu with olive oil, minced garlic, and a blend of aromatic spices. This step is essential for flavor infusion, transforming bland tofu into a savory delight.
As you toss the tofu in the seasoning mixture, be sure each cube is evenly coated. Can you see how the olive oil helps the spices adhere to the tofu's surface? This coating will create a delicious crust when roasted.
Let the tofu marinate for about 5 minutes, but if you've got time, why not let it sit for 15-30 minutes? The longer it marinates, the more flavorful it becomes.
While your tofu is soaking up all that garlicky goodness, why not prep your veggies? This way, you'll be ready to assemble your sheet pan as soon as the tofu's done marinating.
Ready to move on to the next step?
Prepare and Season Vegetables
While your tofu marinates, let's turn our attention to the vegetables. Your choice of veggies can make or break this dish, so select wisely! Aim for a colorful mix that'll roast well, like bell peppers, zucchini, or broccoli.
Remember, variety isn't just visually appealing; it's nutritionally smart too.
Now, let's talk seasoning techniques. Start by chopping your veggies into uniform pieces – this guarantees even cooking. Toss them in a bowl with a drizzle of olive oil, salt, and pepper.
Want to elevate the flavors? Try adding some dried herbs like thyme or rosemary. Don't overdo it, though; you want the natural flavors to shine through.
Feeling adventurous? Experiment with different seasoning blends. How about a sprinkle of smoked paprika for a subtle heat? Or maybe some lemon zest for a citrusy kick?
The key is to complement, not overpower, the garlic parmesan tofu. Remember, you're creating a harmonious dish where every element plays its part. Ready to spread those veggies on the sheet pan?
Arrange Tofu on Sheet
With the tofu marinated and vegetables prepped, it's time to arrange your ingredients on the sheet pan. You'll want to strategically place your tofu cubes to achieve that perfect crispy texture we're aiming for.
Start by spreading the marinated tofu pieces in a single layer on one side of the sheet. Why a single layer? It's essential for ensuring even cooking and maximizing that delightful crunch on all sides.
As you arrange the tofu, consider the sheet's layout. Leave enough space between each cube to allow hot air to circulate freely. This clever sheet arrangement is key to achieving that golden-brown exterior you're craving.
Remember, overcrowding is the enemy of crispiness! Have you ever wondered why some tofu dishes turn out soggy? Now you know the secret.
Don't forget about your veggies! Place them on the other side of the sheet, giving them their own space to roast to perfection.
By keeping the tofu and vegetables separate, you're allowing each component to shine while still benefiting from the same delicious seasonings and roasting process.
Ready to transform your tofu?
Bake Until Tofu Crisps
The moment of truth has arrived - it's time to bake your tofu to crispy perfection. Slide that sheet pan into your preheated oven and let the magic begin.
You'll want to keep a close eye on your tofu as it transforms from bland to grand. The ideal baking time is about 20-25 minutes, but don't be afraid to trust your instincts.
As you wait, imagine the garlic benefits infusing into every pore of your tofu. Did you know that garlic not only adds flavor but also boosts your immune system? It's like a tasty little health boost with every bite.
While you're at it, why not take a moment to appreciate the amazing tofu texture you're about to experience?
After about 10-12 minutes, it's time for a flip. Grab your spatula and give those tofu cubes a gentle turn. This guarantees even cooking and maximizes that crispy exterior you're after.
Can you smell the aromatic garlic wafting through your kitchen? That's the smell of culinary success, my friend.
Add Vegetables, Bake Again
Now that your tofu has achieved a golden-brown hue, it's time to introduce the vegetables to the party. You've got a world of vegetable combinations at your fingertips, so why not get creative? Slice up some bell peppers, zucchini, or broccoli florets – whatever's in season or lurking in your crisper drawer.
Arrange these colorful gems around your tofu, creating a vibrant mosaic on your sheet pan.
Ready to take your baking techniques up a notch? Drizzle your veggies with a touch of olive oil and sprinkle them with salt and pepper. This simple step will enhance their natural flavors as they roast.
Pop the sheet pan back into the oven and let the magic happen. The vegetables will caramelize, developing deep, rich flavors that complement your crispy tofu perfectly. Keep an eye on them, though – you're looking for tender-crisp perfection, not mushy disappointment.
After about 10-15 minutes, give everything a gentle toss. This guarantees even cooking and prevents any burnt bits. Doesn't the aroma filling your kitchen make your mouth water? You're just moments away from a delicious, healthy meal!

Nutrition

Calories: 422kcalCarbohydrates: 13gProtein: 28gFat: 29gSaturated Fat: 7gPolyunsaturated Fat: 7gMonounsaturated Fat: 14gCholesterol: 17mgSodium: 995mgPotassium: 226mgFiber: 3gSugar: 4gVitamin A: 2530IUVitamin C: 97mgCalcium: 563mgIron: 3mg

Calories: 422kcal

Course: Dinner

Cuisine: Mediterranean

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