MEDITERRANEAN CRUMBED VEGGIES W/ TOFU BITES


TOTAL TIME: 30 MIN

SERVINGS: 2

CALORIES/SERVING: 353 CALS


INGREDIENTS

  • 150 Gram firm tofu (uncooked, cubed)

  • 300 Gram sweet potato (chopped)

  • 200 Gram broccoli (chopped)

  • 200 Gram zucchini (chopped)

  • 100 Gram brown onion (chopped)

  • 3 garlic clove

  • 30ml lemon, freshly squeezed

  • 1 Teaspoon dried italian herbs

  • 1 Teaspoon cumin

  • 20 Gram wholemeal breadcrumbs

  • Pinch Himalayan salt

  • 5 ml olive oil (Vegetables)

  • 5 ml olive oil (Tofu)


METHOD

  1. Pre-heat oven to 180˚C and line a baking tray with baking paper

  2. Marinate the onion, zucchini, broccoli, and sweet potato with olive oil, Himalayan salt, and pepper.

  3. In a separate medium bowl combine the breadcrumbs with Italian herbs and ground cumin spice.

  4. Add the sweet potato, onion, zucchini, and garlic to the baking tray.

  5. Top with breadcrumb seasoning and bake in the oven for 15 minutes until the veggies are tender.

  6. Remove the tray from the oven and add the broccoli.

  7. Sprinkle the remaining breadcrumbs over the top and continue baking for about 15-20 minutes. Once cooked remove veggies from the oven.

  8. To cook the tofu heat olive oil in a non-stick pan over medium heat and cook the cubed tofu for 7-10 minutes. Season with lemon juice and Himalayan salt while cooking. Once cooked divide the vegetables and tofu into two servings.

  9. Dish one serving and refrigerate the leftover meal for tomorrow.

NUTRITION

Serving size 513g

Calories 353cal

Protein 20.3g

Fat, total 11.8g

- saturated 1.5g

Carbohydrate 34.2g

- sugars 14.2g

Sodium 213mg

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