Roasted tofu and brussels sprouts

Discover the perfect balance of flavors with our simple yet delicious Roasted Tofu and Brussels Sprouts recipe. Made with seasoned tofu, crispy Brussels sprouts, and a touch of olive oil, this easy-to-make dish is both healthy and satisfying. Perfect for weeknight dinners or nutritious meal prepping.

  • 24 Feb 2025
  • Cook time 25 min
  • Prep time 10 min
  • 1 Servings
  • 3 Ingredients

Roasted tofu and brussels sprouts

Roasted tofu and Brussels sprouts is a delicious, nutritious, and easy-to-make dish that pairs the rich, hearty flavor of tofu with the slightly sweet and nutty taste of Brussels sprouts. This recipe involves simple ingredients and straightforward preparation steps, making it perfect for a quick weeknight dinner or a healthy lunch option.

Ingredients:

2 cups tofu
320g
1 dash salt
3g
1 dash black pepper
3g
2 cups brussels sprouts
180g
1 tbsp olive oil
14g

Instructions:

2. Prepare the Tofu:
- Drain the tofu and pat it dry with paper towels to remove any excess moisture.
- Cut the tofu into bite-sized cubes.
- Place the tofu cubes in a bowl, and sprinkle a dash of salt and black pepper over them. Toss to evenly coat the tofu with the seasonings.
3. Prepare the Brussels Sprouts:
- Rinse the Brussels sprouts under cold water and pat them dry.
- Trim the ends of each sprout and remove any yellow or damaged outer leaves.
- Cut the Brussels sprouts in half lengthwise.
4. Season and Combine:
- In a large mixing bowl, combine the tofu cubes and halved Brussels sprouts.
- Drizzle the olive oil over the mixture.
- Add another dash of salt and black pepper to taste.
- Toss everything together until the tofu and Brussels sprouts are evenly coated with the olive oil and seasonings.
5. Arrange on Baking Sheet:
- Line a baking sheet with parchment paper or lightly oil it to prevent sticking.
- Spread the tofu and Brussels sprouts mixture in a single layer on the baking sheet.
6. Roast:
- Place the baking sheet in the preheated oven.
- Roast for 25-30 minutes, or until the Brussels sprouts are tender and slightly crispy on the edges, and the tofu is golden brown. Stir halfway through the roasting time to ensure even cooking.
7. Serve:
- Remove the baking sheet from the oven.
- Allow the roasted tofu and Brussels sprouts to cool slightly before serving.
8. Enjoy:
- Serve warm as a side dish or main course.
- Optionally, you can sprinkle with additional salt, pepper, or your favorite seasonings before serving.

Tips:

- Feel free to add other vegetables like carrots or bell peppers to diversify the flavors and nutritional profile of the dish.

Once your roasted tofu and Brussels sprouts are golden brown and tender, you can enjoy a savory and wholesome meal that's sure to satisfy. This dish not only tastes great but also packs a punch of plant-based protein and essential nutrients, making it a fantastic addition to your recipe repertoire.

Nutrition Facts
Serving Size520 grams
Energy
Calories 280kcal14%
Protein
Protein 30g19%
Carbohydrates
Carbohydrates 22g6%
Fiber 8g21%
Sugar 6g6%
Fat
Fat 27g31%
Saturated 3.75g12%
Cholesterol 0.00mg-
Vitamins
Vitamin A 70ug8%
Choline 120mg22%
Vitamin B1 0.40mg33%
Vitamin B2 0.28mg22%
Vitamin B3 3.06mg19%
Vitamin B6 0.56mg33%
Vitamin B9 250ug62%
Vitamin B12 0.00ug0%
Vitamin C 150mg167%
Vitamin E 1.61mg11%
Vitamin K 320ug269%
Minerals
Calcium, Ca 440mg34%
Copper, Cu 0.67mg74%
Iron, Fe 6mg57%
Magnesium, Mg 130mg31%
Phosphorus, P 420mg34%
Potassium, K 1110mg33%
Selenium, Se 30ug57%
Sodium, Na 1230mg82%
Zinc, Zn 2.82mg26%
Water
Water 430g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

More recipes

Blueberry almond yogurt parfait

Perfect for breakfast, a snack, or dessert.

10 Apr 2025

Lower-fat spaghetti carbonara

Perfect for a guilt-free, delicious dinner that’s ready in under 30 minutes.

08 Mar 2025

Turkey swiss avocado melt

Indulge in gourmet flavors with minimal effort.

05 Apr 2025

Easy sweet potato and crumbed chicken salad

Ready in no time and bursting with deliciousness.

24 Jan 2025

Classic lemon melting moments

Perfect for any occasion and sure to impress.

20 Apr 2025

Bacon brussels sprouts with avocado

Perfect for any meal, this dish is sure to be a crowd-pleaser.

28 Mar 2025

Sticky chicken noodle salad

Paired with fresh rice noodles, crisp Chinese peas, and crunchy carrots, all drizzled with a sweet and tangy dressing for a delectable Asian-inspired meal.

19 Mar 2025

Meatballs & mash with caramelised onion

Made with tender ground beef, zesty lemon, and topped with sweet, sautéed red onions and apples, this dish pairs beautifully with creamy mashed potatoes for a satisfying and flavorful meal.

14 Feb 2025

Posts