Go Back

Baked Tofu and Vegetables with Garlic Olive Oil

A 25-minute anti-inflammatory baked tofu recipe with broccoli, zucchini, red pepper, and garlic olive oil. High in plant protein, rich in antioxidants, and designed to support brain and heart health.
Print Recipe
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Course: Main Course
Cuisine: Anti-Inflammatory
Calories: 400
Ingredients Method

Ingredients
  

  • 400 g extra-firm tofu
  • 200 g broccoli cut into florets
  • 2 medium zucchini cubed
  • 1 large red bell pepper sliced
  • 3 tbsp extra virgin olive oil
  • 4 cloves garlic minced
  • Salt and black pepper to taste

Method
 

  1. Press the tofu for at least 5 minutes to remove excess moisture. Cut into 2cm cubes and set aside.
  2. Cut the broccoli into small florets. Cube the zucchini into similar-sized pieces. Slice the red pepper into strips.
  3. Mince the garlic finely and combine with the extra virgin olive oil. Let it sit for 2-3 minutes to activate the allicin compounds.
  4. In a large bowl, combine the tofu, broccoli, zucchini, and red pepper. Pour the garlic olive oil over everything and toss to coat evenly. Season with salt and black pepper.
  5. Spread in a single layer on a lined baking tray. Bake at 200°C (400°F) for 15 minutes, turning once halfway through, until edges are golden and broccoli is slightly crisp.
  6. Serve immediately over brown rice, black rice, or quinoa — or as a standalone dish.