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Sheet Pan Greek Tofu and Roasted Vegetables Brown Rice Bowl

June 21, 2018

 

 

We are trying to eat more meatless meals in our home this summer. Mostly to ensure we are getting enough vegetables, but also because there are so many delicious things to make that don't have meat in them. I know not everyone loves tofu, so you could skip that part of this recipe. You can either just do the vegetables or add shrimp or chicken to the dish instead. By changing the protein, the cooking time of the dish will change as well, so just keep that in mind. This recipe does require a few different steps, but they are all easier and you will feel full and healthy after you enjoy this dinner. You should even have some leftovers! 

 

If you are looking to make some other replacements try quinoa or couscous instead of brown rice. You can also top it off with store bought or homemade tzatziki. It would just add another layer of flavor and some creaminess. Not a fan of the Greek influence? Make it Mexican instead. Use limes, chili powder and cumin. You could also add some corn and use a queso fresco instead of feta. Whatever flavors you add, enjoy!

 

Serves 4 - 6

 

Ingredients

 

2 blocks extra firm tofu
2 medium green squash, large dice

2 medium yellow squash, large dice

1 container of grape tomatoes

1 red pepper, large dice

1 medium red onion, large dice

1/2 cup kalamata olives, cut in half

1 cup crumbled feta

2 lemons

4 tsp oregano

4 cloves of garlic, minced 

1/4 cup fresh parsley, chopped

1/4 cup fresh dill, chopped

1 1/2 cups uncooked brown rice

Salt 

Pepper

Olive oil

 

Instructions

 

Place the brown rice in a pot with 3 3/4 cups of water, 2 tsp oregano, zest of a lemon, 2 tsp of olive oil, salt and pepper to taste. Bring rice up to a boil over high heat, then turn heat down to a simmer, cover and cook for about 45 minutes or until the rice is fully cooked. 

 

While the rice is cooking, put your oven on broil. 

 

Drain both packages of tofu and cut the blocks in half lengthwise. Put each piece of tofu between 2 paper towels and squash out some of the moisture. Next cut the tofu into a large dice. 

 

Place the tofu, cut squashes, grape tomatoes, cut pepper and cut onion on a baking sheet. Drizzle with olive oil and toss with 2 tsp of oregano, the zest of a lemon, the juice of a lemon, minced garlic, salt and pepper. Once everything has been tossed together, spread it evenly over the tray. 

 

Place your oven rack in the second position from the top. If you place right up against the burner your food could quickly burn. 

 

Put the baking sheet in the oven and keep your eye on it. You want your food to just start to brown. The amount of time this take will vary on your oven. It could be 5 minutes or it could be 15 minutes. 

 

Once they start to brown, stir once and then let it continue to cook until everything is cooked but not mushy. 

 

Once the brown rice is done cooking, add lemon juice from 1/2 a lemon and adjust seasoning based on your taste. 

 

Put the rice in a large bowl or individual bowls, top with roasted tofu and vegetables, olives, feta, parsley and dill. 

 

All that's left is to enjoy your meal! 

 

Click Here for a Printable Version of the Recipe

 

 

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