Recipes › Tofu Pumpkin Bake
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Tofu Pumpkin Bake
Firm tofu and pumpkin are roasted with broccoli and mushrooms in a soy, ginger, and five-spice glaze. The tray-bake is finished with a drizzle of sesame oil and served with steamed rice.
Why this recipe works
Firm tofu and steamed jasmine rice together supply protein, which the body needs for tissue building and repair and to maintain muscle mass. Broccoli provides vitamin C, which helps the body absorb non-haem iron (the kind found in plant foods) and supports normal immune system function. Pumpkin and spring onions contribute beta-carotene (a compound the body converts into vitamin A), which is necessary for normal skin and mucous membrane structure and function, where mucous membranes line the mouth, nose, gut and airways. Mushrooms and garlic are sources of B vitamins, which contribute to normal energy metabolism (how the body turns food into energy) and to the normal functioning of the nervous system.
Ingredients
- 600g firm tofu, pressed for 15 minutes then cut into 3cm cubes
- 700g pumpkin, peeled and cut into 3cm chunks
- 350g broccoli, cut into medium florets
- 250g mushrooms, halved if large, shiitake or button both work
- 60ml tamari, use a tamari with no additives on the label
- 25g fresh ginger, finely grated
- 4 garlic cloves, minced
- 1 teaspoon Chinese five-spice powder, check label is spices only, no anti-caking agents
- 2 teaspoons pure sesame oil, added after roasting, not used as the cooking fat
- 3 tablespoons avocado oil, for roasting
- 3 spring onions, thinly sliced, to serve
- 300g steamed jasmine rice, dry weight, cooked to packet instructions to serve
Method
- Preheat your oven to 210°C fan-forced. Press the tofu by wrapping it in a clean tea towel and placing a heavy pan on top for 15 minutes. While it presses, peel and chop the pumpkin, cut the broccoli into florets, and halve the mushrooms.
- In a large bowl, whisk together the tamari, grated ginger, minced garlic, five-spice powder, and 2 tablespoons of the avocado oil. Cut the pressed tofu into 3cm cubes and add to the bowl. Toss gently and set aside to marinate for 5 minutes while you prepare the trays.
- Line two large baking trays with baking paper. Spread the pumpkin chunks across one tray, drizzle with the remaining 1 tablespoon of avocado oil, and toss to coat. Place in the oven on the top rack and roast for 15 minutes.
- After the pumpkin has had 15 minutes, remove both trays from the oven. Add the mushrooms and broccoli florets to the pumpkin tray and toss everything together. Arrange the marinated tofu cubes in a single layer on the second tray, spooning any remaining marinade over the top. Return both trays to the oven.
- Roast for a further 20 to 25 minutes, turning the tofu once halfway through, until the tofu is golden at the edges and the pumpkin is tender and caramelised at the corners. The broccoli should have some lightly charred tips.
- Remove both trays from the oven. Combine the vegetables and tofu on one tray or a large serving dish. Drizzle the sesame oil over the top and scatter with sliced spring onions. Serve over steamed jasmine rice.
Batch cooking tip
- Cook the rice fresh each day if possible, as it stores better separately. The roasted tofu and vegetables keep well in an airtight container in the fridge for up to 4 days. Portion into containers without the rice for easy grab-and-reheat lunches or dinners throughout the week.
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