{"id":15755,"date":"2026-03-24T07:14:50","date_gmt":"2026-03-24T00:14:50","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=15755"},"modified":"2026-03-24T07:14:50","modified_gmt":"2026-03-24T00:14:50","slug":"sheet-pan-tofu-and-veggies-in-sesame-sauce","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=15755","title":{"rendered":"Sheet Pan Tofu and Veggies in Sesame Sauce"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"502\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2019\/11\/Sheet-Pan-Tofu-and-Veggies-in-Sesame-Sauce-1024x643.jpg\" class=\"attachment-large size-large wp-post-image\" alt=\"Sheet Pan Tofu and Veggies in Sesame Sauce\" \/><\/p>\n<p><span style=\"font-weight: 400\">If you ever resolved to eat more vegetables, this one-pan dish is right up your alley. The variety of vegetables contributes to hitting your vitamin A and calcium goals for the day just from this meal!<\/span><\/p>\n<p><span style=\"font-weight: 400\">Crank up the oven and roast tofu, sweet potatoes, cauliflower and kale, and you have a veggie-rich meal. The easy tahini and lemon sauce is a tangy balance to the naturally sweet veggies.<\/span><\/p>\n<p><b>Active time: <\/b><span style=\"font-weight: 400\">20 minutes <\/span><b>Total time: <\/b><span style=\"font-weight: 400\">1 hour<\/span><\/p>\n<h3><strong>Sheet Pan Tofu and Veggies in Sesame Sauce<\/strong><\/h3>\n<p><strong>Ingredients<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 14 oz. package extra-firm tofu, drained and pressed dry<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">2 cups (266g) sweet potatoes, cubed into 1\/2-inch pieces<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">2 tbsp olive oil, divided<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">2 cups cauliflower florets<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">2 cups (50g) kale, chopped<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">2 tbsp tahini<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">2 tbsp lemon juice, freshly squeezed<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 tbsp tamari soy sauce<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 tbsp water<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 clove garlic, minced<\/span><\/li>\n<\/ul>\n<p><strong>Directions<\/strong><\/p>\n<p><span style=\"font-weight: 400\">Preheat the oven to 400\u00b0F (200\u00b0C).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">Cut the tofu into 1\/2-inch thick cubes. Place the tofu on one sheet pan. Add the sweet potatoes to the same pan and drizzle with 1 tbsp olive oil, tossing gently to coat.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Place the cauliflower and kale on the second sheet pan and toss with the remaining 1 tbsp olive oil.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Roast both pans for 10 minutes. Remove the kale and cauliflower pan from the oven. Gently stir the tofu and sweet potatoes, turning them with a spatula. Return the pan to the oven and continue roasting for 20 minutes, or until the vegetables are tender and lightly browned.<\/span><\/p>\n<p><span style=\"font-weight: 400\">While the vegetables roast, stir together the tahini, lemon juice, tamari soy sauce, and garlic in a cup until well combined. Pour the sauce over the warm vegetables and toss to coat.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Serve hot, or allow to cool completely and store in the refrigerator, tightly covered, for up to four days. Makes about 7 cups.<\/span><\/p>\n<p><b>Serves: 4 | Serving Size: 1 3\/4 cup<\/b><\/p>\n<p><b>Nutrition (per serving): <\/b><i><span style=\"font-weight: 400\">Calories: 305; Total Fat: 18g; Saturated Fat: 2g; Monounsaturated Fat: 8g; Polyunsaturated Fat: 6g; Cholesterol: 0mg; Sodium: 407mg; Carbohydrate: 22g; Dietary Fiber: 6g; Sugar: 6g; Protein: 15g<\/span><\/i><\/p>\n<p><b>Nutrition Bonus:<\/b> <i><span style=\"font-weight: 400\">Calcium: 14%; Iron: 20%; Potassium: 633mg; Vitamin A: 35%; Vitamin C: 84%<\/span><\/i><\/p>\n<p><em>Originally published November 12, 2019; Updated March 2026<\/em><\/p>\n<p>The post <a href=\"https:\/\/blog.myfitnesspal.com\/sheet-pan-tofu-and-veggies-in-sesame-sauce\/\">Sheet Pan Tofu and Veggies in Sesame Sauce<\/a> appeared first on <a href=\"https:\/\/blog.myfitnesspal.com\">MyFitnessPal Blog<\/a>.<\/p>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/blog.myfitnesspal.com\/sheet-pan-tofu-and-veggies-in-sesame-sauce\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you ever resolved to eat more vegetables, this one-pan dish is right up your alley. The variety of vegetables contributes to hitting your vitamin A and calcium goals for the day just from this meal! Crank up the oven and roast tofu, sweet potatoes, cauliflower and kale, and you have a veggie-rich meal. The &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-15755","post","type-post","status-publish","format-standard","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/15755","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=15755"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/15755\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=15755"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=15755"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=15755"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}