A super easy vegan sheet pan dinner with curry-seasoned vegetables and tofu. Ideal for weeknights and meal prep.
The idea of a sheet pan dinner (or “traybake”, as my friends across the pond might say) is simple. You toss a bunch of stuff on a baking sheet, stick it in the oven, and have a meal ready in roughly 30 minutes – all with very little hands-on work. It’s a brilliant solution for anyone who wants a nourishing meal that isn’t takeout, without fussing for hours in the kitchen. (Which is, last I checked, everyone…?)
This particular vegan sheet pan dinner consists of roasted tofu and vegetables seasoned with curry powder. While those do their thing in the oven, you boil some rice, and make an herby tzatziki-style cucumber sauce.
The best part: you can use this recipe as a template, swapping out whatever vegetables, spices, and grains you already have. Keep reading for substitution ideas!
Ingredient Notes & Substitutions
- Tofu: For roasting, “extra firm” and “super firm” tofus are best. Super firm (sometimes labeled “high protein”) is especially practical, since it doesn’t need to be pressed. Look for it at Trader Joes, Whole Foods, or from Nasoya. Avoiding soy? Swap the tofu with a can of chickpeas!
- The Vegetables: Here I’m using mushrooms, green beans, and bell pepper. You can swap these out with whatever you have, as long as the volume stays roughly the same: think broccoli, cauliflower, Brussels, zucchini, sweet potatoes, carrots, halved cherry tomatoes, etc.
- Yellow Curry Powder: This fragrant spice blend is available in all supermarkets. Not a fan? Sub with smoked paprika, cumin, oregano, and/or garlic powder.
- Brown Rice: I always opt for brown rice instead of white for the protein and fiber content. You can, of course, use white rice, farro, or quinoa here, cooking them the exact same way.
- Tahini: This middle eastern sesame paste varies in taste and texture depending on the brand. In my experience, middle eastern brands are best, and the lighter the color of the tahini, the less bitter it is. Look for raw (not roasted) sesame tahini if possible. Whole Foods 365 brand is a great option.
- Cucumber: Makes this vegan tahini sauce taste just like tzatziki!
Tofu Sheet Pan Dinner Step-by-Step
Roast the Tofu and Veg: Combine the chopped vegetables and cubed tofu on a large rimmed baking sheet. Drizzle with oil and season with curry powder, salt, and pepper. Toss to coat and roast for about 30 minutes, tossing once halfway through. Make sure these are in a single layer; if your pan is overcrowded, the veg will steam instead of browning.
Cook the Rice: Meanwhile, bring some water to a boil. Add salt and rice, and simmer covered until all the water is absorbed, about 25 minutes. Do not stir the rice during cooking, or you’ll end up with sticky, mushy grains.
Make the Sauce: In a bowl, whisk together tahini, lemon juice, water, crushed garlic, and salt. Grate a cucumber on a box grater, squeeze out the excess moisture with your hands, and add the cuke to the sauce, along with fresh herbs.
Serve: Divide the rice and vegetable mixture among bowls, and serve with the sauce.
About This Tzatziki-Like Sauce
Tzatziki is a sauce/dip traditional to places like Greece, Turkey, the Balkans, and the Middle East. The two main ingredients are yogurt and grated cucumber. India also has a take on this iconic pairing known as raita. Lemony tahini makes a great vegan sub for yogurt in sauces, so that’s what I use as a base here. It’s an insanely delicious, herby, cooling condiment you can use on lots of different things.
Make-Ahead Tips
A tofu sheet pan dinner is ideal for meal prep. The rice, tofu-veggie mixture, and tahini sauce can all be made in advance and refrigerated for up to 4 days. If bringing this to the office for lunch, keep the sauce in a separate container until you’re ready to eat, since the sauce should not be warmed in the microwave.
Other easy vegan meals…
- Black Bean and Plantain Bowls
- Spicy Peanut Tempeh Noodles
- Soba Noodle Bowls with Tofu
- Tempeh Taco “Meat”
Let me know if you try this recipe! Give it a rating below and leave a comment, and don’t forget to tag @thenewbaguette on Instagram with your creation.
Print
Vegan Sheet Pan Dinner with Tofu + Veggies
(3 votes, average: 5.00 out of 5)
Loading…
- Prep Time: 10 minutes
- Cook Time: 40 minutes
- Total Time: 50 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Roasting
- Diet: Vegan
Description
A super easy vegan sheet pan dinner with curry-seasoned vegetables and tofu. Ideal for weeknights and meal prep.
Ingredients
For the Sheet Pan
- One 14-ounce package “super firm” or “extra firm” tofu
- 10 ounces cremini mushrooms (about 15 medium), stemmed and quartered
- 8 ounces green beans, trimmed and halved
- 1 bell pepper, cut into 1-inch pieces* (see note below)
- 2 tablespoons extra virgin olive oil
- 2 teaspoons yellow curry powder*
- 1/2 teaspoon fine sea salt
- Freshly ground black pepper
For the Bowls
- 1 cup brown rice
- Fine sea salt
- 1/3 cup well-stirred tahini*
- 2 tablespoons lemon or lime juice
- 1 Persian or kirby cucumber
- 2 tablespoons minced fresh herbs, like cilantro, dill, mint and/or parsley
- 1 small garlic clove, crushed, grated, or finely minced
Instructions
- Preheat oven to 450ºF (230ºC).
- If using “super firm” tofu, skip this step. If using extra firm, press it in a tofu press or: place it on a plate, then top with another plate or cutting board, and weigh it down with something heavy, like a couple of cans, to squeeze out excess water. Let stand for 15 minutes, periodically draining off the water.
- Start the rice. In a small pot, bring 2 cups water to a boil. Add 1/4 teaspoon salt and 1 cup rice. Turn the heat down to low and cook covered (without stirring) until all the water is absorbed, about 25 minutes. Then turn the heat off and let stand covered (still not stirring) for another 10 minutes.
- Place the chopped mushrooms, green beans, and bell pepper on a large rimmed baking sheet. Cut the tofu into 1-inch cubes and add to the veg. Add 2 tablespoons oil, 2 teaspoons curry powder, 1/2 teaspoon salt, and lots of pepper. Toss with your hands to coat everything evenly.
- Roast until the vegetables are browned around the edges, about 30 minutes, tossing once halfway through.
- Meanwhile, make the sauce. In a medium bowl, whisk 1/3 cup tahini, 2 tablespoons lemon juice, 1 grated garlic clove, and a pinch of salt into a lumpy mixture. Then whisk in 2-3 tablespoons water to form a creamy sauce.
- Grate the cucumber then, using your hands, squeeze it over the sink to get rid of excess water. Add the cuke to the sauce along with 2 tablespoons herbs, and stir to combine. Taste and adjust the seasonings if needed.
- To serve, divide the rice among bowls, top with the tofu mixture, and serve with the sauce.
Notes
- Feel free to swap in whatever veg you have, as long as the volume stays roughly the same: think broccoli, cauliflower, Brussels, zucchini, sweet potatoes, carrots, halved cherry tomatoes, etc.
- Not a fan of curry? Sub with smoked paprika, cumin, oregano, and/or garlic powder.
- Tahini varies in taste and texture depending on the brand. In my experience, middle eastern brands are best, and the lighter the color of the tahini, the less bitter it is. Look for raw (not roasted) sesame tahini if possible. Whole Foods 365 brand is a great option.
Nutrition
- Serving Size: 1/4 of the recipe
- Calories: 440
- Fat: 20.7 g
- Carbohydrates: 51.3 g
- Fiber: 7.2 g
- Protein: 17.3 g
Keywords: vegan, sheet pan, dinner, tofu, roasted veggies
Leave a Reply