Tofu Vegetable Casserole

For meatless Monday try this healthy and tasty combo of colorful veggies and seasoned tofu.

Ingredients:

  • 20 ounces extra-firm tofu, drained and pressed (this is about 1 1/4 blocks. See Side note at bottom if you’re a tofu virgin)
  • 1/4 cups nutritional yeast
  • 1/4 cup olive oil
  • 1 Tbsp dried parsley
  • 8 ounces thinly sliced carrots
  • 8 ounces chopped broccoli florets
  • 8 ounces frozen peas, thawed
  • 8 ounces frozen corn, thawed
  • 1 can (8 ounces) sliced water chestnuts
  • 1 Tbsp minced garlic
  • 1/4 cup soy sauce
  • 1/4 cup olive oil
  • salt and freshly ground pepper to taste

Directions:

Preheat oven to 350 degrees.

In a medium bowl, crumble tofu into small pieces. Add nutritional yeast, olive oil, parsley, and a dash of salt and pepper to taste.img_0982
Spread a little more than 1/2 of this mixture into the bottom of a 13×9 inch pan, pressing down lightly.

In a large bowl, combine all vegetables, garlic, soy sauce and olive oil. Add salt and pepper to taste. img_0983Spread vegetable mixture over tofu base.

Crumble the remaining tofu on top of the vegetable mixture.

Bake for 35 minutes, or until carrots are tender and top is lightly browned.

Serve with Quick Dinner Rolls.

img_0985

Side Note:  Most tofu comes in blocks packaged in water. I wrap the tofu in a clean folded dish towel and then set my heavy cast iron skillet on top. If you don’t have a heavy skillet you can use a regular one and just add some cans of soup or something. I usually let it sit for about an hour. What you want is to press out most of the water and moisture so your tofu will crumble better.

According to the Nosoya Extra Firm Tofu package, just 3 oz of tofu provides 17% of your daily protein, 6% calcium, 8% iron, 5% fiber and zero cholesterol!

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