Dill-Crusted Tofu with Roasted Cauliflower

Golden-seared extra firm tofu crusted with dried dill and herbs, served alongside tender cauliflower florets and black beans over brown rice.

• Prep: 10 min
• Cook: 20 min
• Total: 30 min
• Servings: 6
• Cuisine: Swiss
• Difficulty: Easy
• Cost: $2.08/serving

Dietary

• Vegetarian
• Vegan
• Gluten-Free
• Dairy-Free
• Nut-Free
• Egg-Free
• Pescatarian
• Low-Sodium
• Low-Sugar
• Low-Cholesterol
• Low-Saturated-Fat
• Low-Fat
• Low-Calorie

Tags

• quick
• healthy
• budget-friendly

Ingredients

• 28 ounce extra-firm tofu (pressed and cut into 1/2-inch cubes)
• 6 cup cauliflower florets (cut into bite-sized pieces)
• 1 can black beans (rinsed and drained)
• 2 package brown rice (pre-cooked)
• 2 tablespoon canola oil
• 1 tablespoon dried dill weed
• 1 teaspoon dried sage
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper (ground)

Instructions

1. Toss tofu cubes with 1 tablespoon of canola oil, dried dill weed, dried sage, and half of the salt and black pepper in a medium bowl.
2. Heat the remaining 1 tablespoon of canola oil in a large skillet over medium-high heat. Add cauliflower florets, remaining salt, and black pepper, cooking for 8 minutes until tender and lightly browned at the edges.
3. Add the seasoned tofu cubes and black beans to the skillet, cooking together for 7 minutes, stirring occasionally until the tofu is heated through and lightly crusted.
4. Warm pre-cooked brown rice according to package directions.
5. Plate the warm brown rice and top generously with the herbed tofu, black beans, and cauliflower.

Notes

Pressing the tofu with paper towels before cubing allows the dried herb coating to adhere cleanly and crisp in the pan.

Nutrition (per serving)

• Calories: 379
• Protein: 21.7 g
• Carbohydrates: 44 g
• Fat: 12.6 g
• Fiber: 6.9 g
• Sodium: 491 mg
• Saturated Fat: 1.1 g
• Sugar: 3.1 g