When someone ask me to give the best dinner option, I would shout out loud and say, “Its Roasted Tofu & Vegetables”. Because it is so easy and quick to prepare yet extremely delicious to eat. And I should exclusively mention the dressing being prepared and used for this dish. It enhances the flavors by 200%.
For this recipe, you even don’t need to turn on the Stove because I am preparing Roasted Tofu & Vegetables in an air fryer. You can do it as a part of MEAL PREP also and then use it along with grains like steamed rice (brown or white), quinoa, couscous or little millet.
Why This Roasted Tofu With Vegetables is perfect for Dinner
Protein Rich : This meal has 32 grams of protein and protein is the key component in every meal for an effective weight loss.
Weightloss Friendly : This meal is just 400 cal and if you eat 400 calorie meal thrice a day with 250 more in snacks and burning 500 cal per day, you will lose definitely some pounds by end of the week. TRY IT if in DOUBT!!!
Fulfilling : As this meal is protein rich, it is absolutely fulfilling
Versatile Dressing : The dressing I made with this salad is absolutely gorgeous to look and extremely scrumptious in taste. Also, it’s versatile and you can use the same in sandwich also.
EAT YOUR VEGGIES
This meal is having variety of vegetables in it and veggies, as we know, are low in calories but they posses some about of carbs in them.
Onions : They are nutrient dense, low in calories but high in fiber and minerals. They help in regulating blood sugar level and possess anti-bacterial properties. That’s why it is suggested to put onion rings in baby’s sock while sleeping as it absorbs all negative and illness from the body.
Carrots : Carrots are helpful in promoting vision, regulate blood sugar level and is the best option for weight management.
Mix Bell Peppers : There is a variety of bell peppers like green, orange, red, yellow and striped (This I saw in Sprouts market when i was in Unites states Red and yellow striped bell pepper). However, the Red pepper carries the most nutrients out of all. Strange, right ?
Mushroom : This is an excellent source of Vitamin D. Additionally, it is low carb low calorie veggie with low sodium in it. Thus, it is good for people with high Cholesterol.
Broccoli : It is also called ‘Man made Vegetable’ and is a great source of anti-oxidants.
All Vegetables have their own benefits and nutrition facts. I discussed about everything in my youtube video as well.
THE GREEN DRESSING
I have mentioned about flavors enhancement this green dressing brings to this dish. Why ? Because it has fresh herbs like MINT LEAVES, CILANTRO AND BASIL LEAVES along with some other ingredients which makes it thick but smooth, high protein and perfect for this food.
This dressing is versatile and you can use the same in your sandwich also. This is my newly invented dressing and I am sharing my secret sauce with you all.
ROASTED TOFU & VEGGIES
Roasted Tofu & Veggies
Ingredients
Ingredients for Roasting
- 1.5 tsp Oil I am using Avocado cooking oil
- 1 tsp Kashmiri Red Chilli Powder
- 3/4 tsp Garlic Powder
- Salt as taste
- 50 gm Onions
- 50 gm Carrots
- 50 gm Mix Bell Peppers
- 4 White Mushroom
- 40 gm Broccoli
- 100 gm Extra Firm Tofu
Ingredients for the Dressing
- 20 Mint Leaves
- 1/2 Cup Coriander Leaves with Stems
- 8-10 Basil Leaves
- 50 gm Boiled White Chickpeas
- 2 Garlic cloves
- 1 Green Chilli
- 70 gm Low Fat Greek Yogurt
- Salt as taste
- 1/4 cup water if needed
Instructions
Prepare the Veggies
- Start preparing your veggies by peeling and cutting an Onion. Make Onion petals. Then Peel the carrots and cut into thick sliced carrots. I have used mix bell peppers in this recipe but you can use any color available with you. Dice them into big chunks.
- Next come the Mushroom. I have used white fresh mushroom. They are high in Vit. D and too good to consume in winters. People generally don't like its taste and you can avoid them if you are one of them.
- I have also added broccoli florets. If you want, you can cauliflowers as well. They will taste absolutely perfect. In the lst, take Extra Firm Tofu and cut into big cubes.
Marination of Veggies & Tofu
- In Mixing bowl, add oil, Kashmiri Red chilli powder, garlic powder and salt as taste. Mix oil and spices well.
- Add prepared veggies and tofu in it and mix very well. Keep it marinated for 15-20 min.
Air Fryer Veggies & Tofu
- Pre-heat the air fryer at 375 F for 3-4 minutes.
- Add tofu cubes in the air-fryer and Air fry at 375 F for 12 min. Flip them half way.
- Either you can add veggies along with Tofu's half cooking time, like after 6 min OR you can roast veggies separately for 6 minutes in air fryer when tofu's is done. I have added my veggies along with tofu only.
Let's make the dressing
- In a blender, add mint leaves, coariander leaves, basil leaves, boiled chickpeas, 2 garlic cloves, 1 green chilli, low fat yogurt and salt as taste. You can add 1/4 cup water to make a smooth consistency of the dressing. Blend everything and the dressing will be ready.
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