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–+ servings

Crispy Balsamic Tofu, Roast Veg with Chickpea Pasta

Dinner
This vegetarian crispy balsamic tofu recipe with roasted vegetables is the perfect combination of health and taste, not to mention it delivers over 30g of protein.
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Calories519kcal
Carbs50g
Protein32g
Fats19g
For Exercise Day
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Prep Time 5 minutes
Cook Time 35 minutes
Total Time 40 minutes
Performance Benefits

This recipe is a brilliant recovery meal due to its high carbohydrate and protein content that will replenish glycogen stores and repair muscle.
Health Benefits

This recipe is a great source of calcium, which builds and maintains strong bones.
Expert Tips

Mix well and enjoy served with some grated parmesan or nutritional yeast to keep it vegan.

Equipment

  • Oven
  • Ovenproof dish
  • Pot
  • Small pan

Ingredients

Crispy Balsamic Tofu

  • 300 g Tofu (firm tofu)
  • ½ tbsp Extra virgin olive oil
  • 2 tbsp Balsamic vinegar
  • ½ tbsp Tamari
  • 1 tbsp Honey
  • 1 tbsp Garlic powder

For the pasta

  • 150 g Chickpea pasta
  • 5 Cherry tomatoes (halved)
  • 1 Bell pepper
  • 1 Courgette
  • 1 Aubergine
  • 250 g Mushrooms
  • 1 Red onion (thickly sliced)
  • 2 clove Garlic
  • 1 tbsp Extra virgin olive oil
  • 4 tbsp Balsamic vinegar
  • 1 tsp Salt
  • 1 tsp Ground pepper
  • 1 tsp Chilli flakes
3

Instructions

  • Preheat the oven to 180°C. Press your tofu to squeeze the water out of it by placing 2 pieces of kitchen paper either side. Place a tray on top and press down on the tofu.
  • Next, cut the tofu into cubes. In a small bowl, mix together the balsamic vinegar, soy sauce/tamari, honey and some garlic powder. Add in the tofu, mix to fully coat in the sauce and leave to marinate.
  • While the tofu is marinating, chop up all the vegetables. Peel the cloves of garlic and leave them whole.
  • Place the vegetables and garlic in a baking tray and drizzle over the oil and 3 tbsp of balsamic vinegar. Mix well to coat all of the vegetables in the oil and vinegar. Season with salt, pepper and chilli flakes.
  • Make some space to one side of the tray and lay out the tofu pieces, drizzle the sauce over them.
  • After 15 minutes, turn the vegetables and tofu and add another tablespoon of balsamic vinegar.
  • Cook for a further 15 minutes.
  • Cook the pasta in a pot of boiling water as per packet instructions.
  • Heat some oil on a small pan. Remove the tofu from the tray and fry them on the pan until crispy.
  • Remove the vegetables from the oven and pick out the garlic cloves.
  • Use the back of a fork to mash up the garlic and mix it through the vegetables.
  • Drain the pasta and combine with the vegetables and tofu.

Notes

Nutrition

Serving: 1ServingCalories: 519kcalCarbohydrates: 50gProtein: 32gFat: 19gSaturated Fat: 2.8gPolyunsaturated Fat: 5.4gMonounsaturated Fat: 2gSodium: 611mgPotassium: 1218mgFiber: 12gSugar: 18gVitamin A: 136ugVitamin C: 89mgCalcium: 731mgIron: 4.1mg
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