Lemon Herb Tofu with Roasted Green Beans

Name: Lemon Herb Tofu with Roasted Green Beans
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 4 servings
Cuisine: American
Ingredients: 1 pound extra-firm tofu (pressed, cut into 1/2-inch thick slices); 3 tablespoon olive oil (for vegetables); 1 lemon (juiced and zested); 1 tablespoon fresh parsley (chopped); 1 tablespoon fresh dill (chopped); 1 clove garlic (minced); 0.75 teaspoon salt (for vegetables); 0.5 teaspoon black pepper (freshly ground and freshly ground, for vegetables); 1 pound fresh green beans (trimmed); 1 cup quinoa; 2 cup water

Pan-fried tofu marinated in lemon and herbs, served alongside tender roasted green beans and fluffy quinoa for a light yet satisfying meal.

Prep: 20 min
Cook: 30 min
Total: 50 min
Servings: 4
Cuisine: American
Difficulty: Easy
Cost: $2.17/serving

Dietary

Vegetarian
Dairy-Free
Vegan
Gluten-Free
Nut-Free
Egg-Free
Pescatarian
Low-Sugar
High-Protein
High-Fiber
Kosher
Halal

Ingredients

1 pound extra-firm tofu (pressed, cut into 1/2-inch thick slices)
3 tablespoon olive oil (for vegetables)
1 lemon (juiced and zested)
1 tablespoon fresh parsley (chopped)
1 tablespoon fresh dill (chopped)
1 clove garlic (minced)
0.75 teaspoon salt (for vegetables)
0.5 teaspoon black pepper (freshly ground and freshly ground, for vegetables)
1 pound fresh green beans (trimmed)
1 cup quinoa
2 cup water

Instructions

In a shallow dish, combine the juice and zest of 1 lemon, 1 tablespoon chopped fresh parsley, 1 tablespoon chopped fresh dill, 1 minced garlic clove, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Add the pressed tofu slices, ensuring they are coated, and let marinate for at least 15 minutes while you prepare other components.
Preheat oven to 400°F. Cook quinoa: rinse 1 cup quinoa thoroughly. Combine with 2 cups water in a saucepan and bring to a boil. Reduce heat to low, cover, and simmer for 15 minutes, or until all water is absorbed. Fluff with a fork.
While quinoa cooks, on a baking sheet, toss the trimmed fresh green beans with 1 tablespoon olive oil, 1/4 teaspoon salt, and 1/4 teaspoon black pepper. Roast for 15-20 minutes, or until tender-crisp.
While vegetables and quinoa cook, heat 2 tablespoons olive oil in a large non-stick skillet over medium-high heat. Add the marinated tofu slices and cook for 3-5 minutes per side, until golden brown and crispy. Discard any remaining marinade.
Serve the pan-fried lemon herb tofu immediately with the roasted green beans and fluffy quinoa.

Notes

You can prepare the tofu and quinoa ahead of time to make this meal come together even faster on a busy weeknight.

Nutrition (per serving)

Calories: 420
Protein: 27.5 g
Carbohydrates: 38.6 g
Fat: 18.2 g
Fiber: 8.7 g
Sodium: 460 mg
Saturated Fat: 2.5 g
Sugar: 3.8 g