I love a good sheet pan meal and this curried tofu with vegetables is one of my favorites. It tastes delicious and cooks so quickly, enabling me to get dinner on the table in under 30 minutes. Sheet pan meals are ideal for those nights when the kids have sporting events or we have late errands and I know I’m not going to have a lot of time to cook.
This is the perfect meal to plan for those nights that you would have found yourself running through a drive through. Even better, it’s a winner with everyone in my house. With three young kids, someone is always going to have a complaint about something I’ve cooked, but between the cashews, sweet potatoes, tofu, quinoa and yogurt sauce, there’s something for everyone to fill up on.
Double bonus: it also helps me use up the obscene amount of mint that is taking over my garden right now.
1 large sweet potato, peeled and cut into 1 inch cubes
14 oz package of extra-firm tofu, drained and cut into 1 inch cubes
3 T olive oil, divided
4 1/2 t curry powder
1 1/4 t kosher salt, divided
1 small head of cauliflower or broccoli florets
1/3 cup plain Greek yogurt
1/2 of a medium lime, juiced
1/4 cup mint
1/4 cup cashews
1. Preheat the oven to 500 degrees. Place a rimmed baking sheet in the oven (do not remove the pan while the oven preheats).
2. Combine potatoes, tofu, 2 T oil, curry powder, and 1 teaspoon of salt in a large bowl and toss gently to coat. Carefully remove the pan from the oven. Coat the pan with cooking spray and arrange the mixture in a single layer on the pan. Bake for 5 minutes. Stir. Bake for another 5 minutes.
3. In your large bowl, combine cauliflower/broccoli and remaining tablespoon of oil. Toss to combine and add to sheet pan, gently combining all ingredients. Bake until the potatoes are tender, about 10-12 minutes.
4. Whisk together remaining 1/4 t of salt, yogurt, and lime juice in a small bowl. Drizzle yogurt mixture evenly over tofu mixture (or use as a dipping sauce for kids). Top with mint and cashews.
*Add some quick-cooking quinoa (or cook in a pressure cooker), for a healthy and filling grain bowl.
Keywords: tofu, curry, sheet pan, vegetables, one dish
Mary Wissmann is our weight management and family nutrition guru. As a Registered Dietitian for over 11 years, she has worked with individual clients, conducted research, taught community nutrition and health programs, and led many community health initiatives. She spent 7 years as a university faculty member, which provided her with extensive experience reading and interpreting the latest nutrition and health research.
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