Roasted Veggies & Tofu with Basil Tahini

2roastedtofuwithbasil

This recipe comes from Dr. Hyman. We suggest pairing (ladling the dish over one) it with a whole grain rice or lentils. This dish is packed with Phytonutrients, which are natural chemicals or compounds produced by plants. They keep plants healthy, protecting them from insects and the sun. So what do they do for us? Phytonutrients also have antioxidant and anti-inflammatory properties that can help support a healthy human body. So this is why we tell you to eat your colors!

Serves 4 1 serving = 2oz protein, 1 fat, 1 starch if adding rice or legumes (1/2 cup)

Ingredients:

Roasted Veggies and Tofu

  • 16 oz high-protein super-firm tofu
  • 1 medium head cauliflower, cut into florets
  • 1 medium head broccoli, cut into florets
  • 1 medium red onion sliced lengthwise into 1-inch slices
  • 5 carrots, peeled and cut into 1-inch segments
  • 1 medium delicata squash, sliced lengthwise, seeds removed and cut into 1-inch slices
  • 2 medium tomatoes, cut into wedges
  • ¼ cup avocado oil + 1 tablespoon, divided

Basil Tahini Dressing

  • 2 teaspoons finely minced garlic
  • 3 tablespoons freshly squeezed lemon juice
  • 1 teaspoon sea salt
  • 1 tablespoon finely chopped Fresno chili or jalapeno-optional-can also add a few dashes of hot sauce
  • ½ cup tahini
  • ½ cup ice water
  • ¾ cup thinly sliced fresh basil leaves

How to:

1. Preheat the oven to 425°F. Press the tofu to release water. You can do this using paper towels or a kitchen towel with a pan on top.

2. Prepare the vegetables: Line 2 baking sheets with parchment paper and place cauliflower, broccoli, and red onion on one and the carrots, and squash on the other.

3. Drizzle ¼ cup oil evenly on top of both trays of vegetables, toss to coat, and transfer the baking sheet with the carrots, and squash squash into the oven. Bake for 25 minutes. (Do not start roasting the other pan of vegetables yet.)

3. While the vegetables are roasting, make the tahini dressing by combining the garlic, lemon juice, salt, and chili or hot sauce in a medium mixing bowl to marinate for 5 minutes. After 5 minutes, add tahini paste and water, mix well. Once smooth, add in the basil and mix. You can place the dressing in the refrigerator until ready to serve.

4. Cut the tofu into ½-inch cubes and toss with the remaining 1 tablespoon of avocado oil.

5. After the vegetables have been roasting for 25 minutes, remove the baking sheet from the oven and add the tofu to that pan. Now place the tofu and squash back into the oven as well as the pan of cauliflower, broccoli, and red onion and roast for 20 more minutes, or until all veggies are fork tender and golden. Remove from the oven and let them cool for 5 minutes

6. Transfer the roasted vegetables, tomatoes and tofu to a large mixing bowl and toss with the dressing.

7. Place salad onto a serving dish and top with optional toppings.

Topping Suggestions:

Chopped pistachios, cilantro, garlic gold nuggets, pine nuts or hemp hearts

Top 6 Phytonutrients You May Know About

PhytonutrientProposed BenefitsFood SourcesFun Facts
Beta-CaroteneImmune System
Vision
Skin Health
Bone Health
Pumpkin
Sweet Potato
Carrots
Winter Squash
Cantaloupe
Apricots
Spinach
Collard Greens
Kale
Broccoli
Think orange and dark, leafy green veggies
LycopeneCancer (Prostate)
Heart Health
Tomatoes
Pink Grapefruit
Red Peppers
Watermelon
Tomato Products
The heating process makes lycopene easier for the body to absorb
LuteinEye Health
Cancer
Heart Health
Collard Greens
Kale
Spinach
Broccoli
Brussels Sprouts
Lettuces
Artichokes
This phytonutrient is found in the macula of the eye

AnthocyanidinsBlood Vessel HealthBlueberries
Blackberries
Plums
Cranberries
Raspberries
Red Onions
Red Potatoes
Red Radishes
Strawberries
Think red and purple berries
IsoflavonesMenopause
Cancer (Breast)
Bone Health
Joint Inflammation
Lower Cholesterol
Soybeans½ cup of boiled soybeans offers 47 mg of isoflavones²
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Julie Conway

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