Dinner doesn’t get much easier than tossing all of the ingredients together and roasting on a pan, like in this peanutty sprouted tofu “stir-fry” sheet pan dinner … unless you just order takeout. But there’s no need for carryout when you can simply whip up this homemade “stir-fry” on a sheet pan. It’s loaded with plant-based goodness. It’s delicious. And clean-up is a breeze! Plus, it’s perfect timing since “Sheet Pan Meals” is the Recipe Redux theme this month. Plan to enjoy it on Meatless Monday (and beyond!).
Why it’s better for you? It’s 100% plant-based and contains no added sugars!
peanutty sprouted tofu “stir-fry” sheet pan dinner
Yield: 4 servings
Serving size: 2 rounded cups
- 1 pound organic sprouted super-firm tofu or other super-firm tofu
- 1/3 cup unsweetened applesauce
- 3 tablespoons naturally-brewed, reduced sodium tamari soy sauce, or to taste
- 2 tablespoons natural creamy peanut butter (with no added sugar)
- 2 1/2 teaspoons rice vinegar
- 1 tablespoon freshly grated gingerroot
- 3 large garlic cloves, minced
- 2 teaspoons toasted sesame oil
- 12 ounces broccoli florets (or non-starchy veggie of choice!)
- 2 medium red or orange bell peppers, cubed
- 1 small or 1/2 large red onion, cubed
- 1/2 small red hot chili pepper, minced
- 3 tablespoons chopped roasted, salted peanuts
- Preheat the oven to 450°F. Line a large rimmed baking sheet with unbleached parchment paper.
- Pat or squeeze the tofu of excess liquid, if necessary. Cut into 3/4-inch cubes. Set aside.
- In a large mixing bowl, whisk together the applesauce, tamari, peanut butter, vinegar, ginger, garlic, and sesame oil.
- Add the tofu, broccoli, bell pepper, onion, and chili pepper and toss until well coated.
- Transfer to a single layer on the prepared baking sheet. Roast until the tofu and vegetables are browned and vegetables are cooked through, about 25 minutes.
- Sprinkle with the peanuts and serve. Enjoy as is or pair with riced cauliflower or steamed brown rice. Serve with additional tamari on the side.
Per serving: 320 calories, 17g total fat, 3g saturated fat, 0g trans fat, 0mg cholesterol, 620mg sodium, 21g total carbohydrate, 7g dietary fiber, 8g sugars with 0g added sugars, 23g protein
- To balance saltiness with sweetness by incorporating a fruit sauce or juice that contains sugar naturally rather than using an added sugar, like honey or white table sugar.
- Aim for more plant-based stir-fries or other entrées by swapping organic sprouted super-firm tofu in place of meat or poultry … at least some of the time.
- If it pairs with the flavors in your dish, try peanut or other nut/seed butter instead of processed cornstarch as a natural thickener in Asian sauces.
- When in doubt, add more veggies—especially colorful ones!