Green Tea and Tamarind Marinated Tofu with Vegetables
Elevate your plant-based meals with this Green Tea and Tamarind Marinated Tofu with Vegetables, a vibrant and flavorful dish that brings together the earthy notes of green tea, the tangy zest of tamarind, and the natural sweetness of maple syrup. This unique marinade infuses tender cubes of tofu with bold, umami-packed flavors, which are pan-fried to golden perfection. Paired with an array of oven-roasted vegetables—carrots, zucchini, red bell peppers, and broccoli—this dish is a nutritious, colorful feast for the eyes and palate. Finished with a scattering of sesame seeds and green onions, and served atop a bed of fluffy brown rice or quinoa, this recipe is perfect for a wholesome dinner or an impressive meal prep option. With just 20 minutes of preparation and deep, aromatic flavors in every bite, this dish guarantees a delightful fusion of taste and texture.
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Recipe Information
Ingredients
- 400 grams firm tofu
- 120 ml green tea (brewed and cooled)
- 2 tablespoons tamarind paste
- 2 tablespoons soy sauce
- 1 tablespoon maple syrup
- 2 cloves minced garlic
- 1 teaspoon grated ginger
- 1 medium carrot
- 1 medium zucchini
- 1 medium red bell pepper
- 200 grams broccoli florets
- 2 tablespoons olive oil
- 1 tablespoon sesame seeds
- 2 green onions (sliced)
- 200 grams cooked brown rice or quinoa (optional, for serving)
Instructions
Press the tofu to remove excess water. Wrap it in a clean kitchen towel and place a heavy object on top for 15 minutes.
While the tofu is being pressed, brew a strong cup of green tea and let it cool to room temperature.
In a medium bowl, whisk together the green tea, tamarind paste, soy sauce, maple syrup, minced garlic, and grated ginger to make the marinade.
Cut the pressed tofu into cubes and add it to the marinade. Gently toss to coat and let it marinate for 30 minutes (or up to 2 hours in the refrigerator for deeper flavor).
While the tofu marinates, prepare the vegetables. Peel and slice the carrot into thin rounds, slice the zucchini into half-moons, and cut the red bell pepper into strips.
Preheat the oven to 200°C (400°F). Line a baking sheet with parchment paper.
Spread the broccoli florets, carrot slices, zucchini, and red bell pepper onto the baking sheet. Drizzle with olive oil, season with salt and pepper, and toss to coat.
Roast the vegetables in the preheated oven for 20-25 minutes, stirring halfway through, until they are tender and slightly caramelized.
Heat a non-stick skillet over medium heat. Remove the tofu from the marinade (reserving the marinade) and pan-fry the tofu cubes until golden brown on all sides, about 5-7 minutes.
Pour the reserved marinade into the skillet and let it simmer for 2-3 minutes, reducing slightly to coat the tofu.
To serve, divide the roasted vegetables among plates. Top with the pan-fried tofu and drizzle any remaining sauce from the skillet over everything.
Garnish with sesame seeds and sliced green onions. Serve with cooked brown rice or quinoa if desired.
Nutrition Facts
Calories |
354 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.7 g | 21% | |
| Saturated Fat | 2.5 g | 13% | |
| Polyunsaturated Fat | 0.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 371 mg | 16% | |
| Total Carbohydrate | 33.8 g | 12% | |
| Dietary Fiber | 6.9 g | 25% | |
| Total Sugars | 12.7 g | ||
| Protein | 21.4 g | 43% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 738 mg | 57% | |
| Iron | 4.4 mg | 24% | |
| Potassium | 601 mg | 13% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
