• Skip to main content
  • Skip to primary sidebar
  • Skip to footer
  • Facebook
  • Instagram
  • Pinterest

The Dietitian Feed

Recipes to nourish

  • Home
  • Recipes
    • Breakfast
    • Mains
    • Meal Prep Lunches
    • 30 Minute Meals
    • Salads
    • Sides
    • Snacks
    • Sweets
    • Vegetarian
    • Gluten-Free
  • Blog
  • Brand Partnerships
  • About

in 30 Minute Meals, Mains, Vegetarian · March 12, 2021

Maple Soy Vegetarian Sheet Pan Meal

Jump to Recipe Print Recipe

This Tofu Sheet Pan Meal with sweet potato and cauliflower is a simple & easy dinner cooked in only 30 minutes! Tossed in a flavourful Maple Soy Marinade to make a delicious and healthy work-week meal.

Ingredients in Maple Soy Vegetarian Sheet Pan Meal

Simple Maple Soy Marinade:

  • Low sodium soy sauce (or sub for gluten-free Tamari)
  • Pure maple syrup
  • Sesame oil- or sub for any oil you have on hand!
  • Sriracha for a little hint of spice- you can add more or less to your preference
  • Fresh garlic
  • Fresh ginger
  • Lime juice

Sheet Pan Ingredients:

  • Extra-firm tofu- pressed and marinated in the Maple Soy Marinade *You could also sub tempeh here if you’d like!
  • 1 small/medium head cauliflower, florets chopped into bite sized pieces
  • 1 medium sweet potato, diced into 1/2 inch pieces
  • Optional: 1-2 Green onion sliced to garnish

How to Make

  1. The first step is to press and marinate the tofu. I suggest doing this step the night before to give lots of time for the tofu to soak up the marinade! See recipe instructions for details on how to press the tofu.

2. Once the tofu is marinated, the rest is so simple! Line 1-2 baking trays with parchment paper. I like to use 2 baking trays, 1 for the tofu and 1 for the veggies- this way the tofu will get nice and crispy rather than steam- which will happen if the pan is overcrowded.

3. Toss the tofu with it’s marinate with the sweet potato and cauliflower to coat. Add the tofu and veggies to the baking trays.

4. Bake for 15 minutes, remove from the oven and flip everything over. Return to the oven for an additional 10 minutes. That’s it, an easy sheet pan meal cooked in only 30 minutes. Enjoy with a side salad!

Check out this post I created just for you for lots more dinner ideas and inso!

If you try this recipe, be sure to leave a star rating and review below. Enjoy!

vegetarian sheet pan meal maple soy

Maple Soy Vegetarian Sheet Pan Meal

Andrea Toole
This Tofu Tray Bake with sweet potato and cauliflower is a simple & easy dinner cooked in only 30 minutes! Tossed in a flavourful Maple Soy Marinade to make a delicious and healthy work-week meal.
Print Recipe Pin Recipe
Prep Time 10 mins
Cook Time 30 mins
Marinating Time 30 mins
Course Main Course
Servings 2

Ingredients
  

Maple Soy Marinade

  • 3 tbsp 100% pure maple syrup
  • 3 tbsp low sodium soy sauce *
  • 1 tbsp sesame oil
  • 1/2 tbsp sriracha
  • 2 cloves garlic, minced
  • 1 tbsp lime juice
  • 1 tbsp fresh grated ginger

Tofu & Veggies

  • 1 block (350g) extra-firm tofu (or tempeh if you prefer!)
  • 1 small/medium head cauliflower florets, chopped into bite sized pieces
  • 1 medium sweet potato, diced into 1/2 inch cubes
  • Sliced green onion to garnish *Optional

Instructions
 

Marinate the Tofu

  • This step can be done up to 24 hours in advance. Start by pressing the tofu to remove excess water- this will help the tofu absorb the marinade flavour later. Remove the tofu from its package and wrap it in some paper towl. Place a heavy pan, or a cutting board with some canned goods on top (anything heavy you may have). Leave for 20 minutes.
  • While the tofu is being pressed, mix the ingredients for the Maple Soy marinade in a small bowl.
  • After the tofu is finished being pressed, remove the paper towel and cut into 1/2 inch cubes. Place the cubes of tofu and the marinate into a shallow dish and mix to coat. Place covered in the fridge for at least 30 minutes or up to 24 hours in advance. The longer it marinates, the more falvourful it'll be!

Make the rest of the Tray Bake

  • Once the tofu has been marinated, preheat the oven to 400F and line 2 baking trays with parchment paper. I reccomend spreading over 2 trays!
  • Add the chopped cauliflower and sweet pototo to a large bowl. Pour the tofu and it's marinate over the veggies and mix so everything is coated. Add the tofu to one baking tray and the veggies to the other. Keep like ingredients togeher on the pan like in the photo.
  • Bake for 15 minutes, remove from the oven and flip the tofu and mix around the veggies. Return to the oven for an additional 15 minutes or until the sweet potato is tender. Garnish with sliced green onion if desired. Serve with a side salad. Enjoy!

Notes

*Gluten-Free modification: ensure soy sauce is gluten-free or use gluten-free Tamari 
You could also use tempeh here if you prefer! 
Previous Post: « 10 Easy Dinner Ideas for Busy People
Next Post: Honey Almond Granola »

Reader Interactions

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Primary Sidebar

Welcome!

Welcome!

Welcome to The Dietitian Feed, a spot for all things food. I can't wait to see what you make!
Your Meal Planning Dietitian, Andrea Toole

Don’t Miss a Thing

Join the email list

  • Facebook
  • Instagram
  • Pinterest

Recently Loved

  • Chicken & Feta Sheet...

Looking for Something?

Footer

Join the Facebook Community

A spot to ask me all your questions plus exciting free stuff!

Lets Go!

thedietitianfeed

Balanced meals to nourish 🍎
Dietitian made recipes + meal planning ideas
Get them here 🍽👇🏻

Andrea | Healthy + Easy Recipes
New! Creamy Lemon Parmesan Pasta Primavera 🍋 T New! Creamy Lemon Parmesan Pasta Primavera 🍋

This vibrant spring meal is the perfect nutritious & delicious dinner using local whole milk to create a creamy, yet light sauce.

As a dietitian I'm always looking for easy ways to add balance to my meals. Whole milk products are a favourite as they contain many good-for-you fats & quality protein which provide lasting fullness & satisfaction!

LIKE & SAVE this post to add to your meal rotation!

Tap the link in my bio to grab the full detailed recipe🥛

Ingredients:
•16 oz dry tagliatelle pasta, or pasta of choice
•1 cup reserved pasta water
•2 tsp olive oil
•1 medium zucchini, sliced into ribbons
•1 medium carrot, sliced or peeled into thin ribbons
•1 large red bell pepper, thinly sliced
•1/2 cup frozen green peas

Creamy Lemon Parmesan Sauce
•2 tbsp olive oil
•3 large cloves garlic, minced
•2 tbsp all-purpose flour
•1 1/2 cups whole milk (3.25% M.F.) *Swap for lactose free milk if needed, it’s just as nutritious!
•1 cup freshly-grated block parmesan cheese, plus more for topping
•1 1/2 tbsp chopped fresh basil leaves, or 1/2 tsp dried basil
•Zest and juice of 1 medium lemon
•Freshly cracked black pepper for topping

Method summary:
1. Cook the pasta in salted water to 2 minutes less than al dente according to the package. Reserve 1 cup of the pasta water before straining.
2. In a large frying pan sauté the veggies in 2 tsp oil for 4-7 minutes.

Sauce:
3. Heat a separate medium saucepan over medium to medium-low heat and add the oil once hot. Add in the garlic and sauté for 30 seconds then whisk in the flour.
4. Whisk the flour and oil constantly for 30-90 seconds until it turns golden brown, careful not to over cook. Once the mixture starts to turn golden brown, gradually whisk in the milk. 
5. Increase the heat to bring the sauce to a rapid simmer then mix in the cheese. Turn down the heat to maintain a gentle simmer stirring frequently for 3-5 mins until slightly thickened. 
6. Mix the basil, lemon zest, juice and the cooked veggies and pasta into the sauce. Add a bit of reserved pasta water for creaminess, if needed. Top with more cheese and black pepper prior to serving.
A must bake this weekend 🐣🥕 This Carrot Cak A must bake this weekend 🐣🥕

This Carrot Cake Loaf with Cream Cheese Frosting is perfectly moist and made with nourishing ingredients like whole wheat flour & Greek yogurt, apples and carrots.

SAVE & LIKE this post to make later

Grab the full  recipe at my link in bio, happy baking 🥕

Ingredients:

Carrot Cake Loaf
* 1 cup whole wheat flour, spooned and levelled
* 1 tsp baking powder
* 1/2 tsp baking soda
* 1/4 tsp salt
* 1 ½ tsp cinnamon
* 1 tsp ground ginger
* Pinch nutmeg
* 1/3 cup vegetable oil (I used canola)
* 1/2 cup brown sugar
* 2 large eggs
* 1/2 cup plain or vanilla Greek yogurt
* 1 tsp vanilla extract
* 1 ½ cups shredded carrot (from about 1 large carrot)
* 1 small apple, shredded (about 3/4 cup)
* 1/2 cup walnuts, chopped
Cream Cheese Frosting
* 4 oz cream cheese, softened to room temperature (about half of a 250g brick)
* 1/3-1/2 cup powdered sugar (Depending on your sweetness preference)
* 1/2 tsp vanilla extract

.
.
.
.
.
.
.
.
#eastercookies #healthybaking #carrotcake #creamcheesefrosting #healthylifestyle #healthyrecipes #holidaybaking #dietitian #healthysnacks #tiunutritionplan #healthycarrotcake #snackideas #healthyeating #f52grams #wholefoods
Re-sharing because this salad deserves all the spo Re-sharing because this salad deserves all the spotlight 🥗

This has quickly become one of my favourite way to eat veggies this spring. This salad is so fresh and packs in so much nutrition on its own, & I love pairing it with some rice noodles to create more of a balanced meal. Plus, everything is better with more carbs 🥖

Peanut Sauce: adds healthy fats (dietary fats are so filling!)
Veggies: add lots of fibre
Edamame Beans: a great source of protein
Rice Noodles: add complex carbohydrates and a little more fibre 

All these nutrients combined create a satisfying, balanced meal that will keep you full for hours. 

LIKE & SAVE this post to make it later, you know I will be!

Ingredients:
* ½ a small purple cabbage, diced
* ½ bunch of kale, finely chopped
* 1 large carrot, grated
* 2 Green onions, chopped
* 1 red pepper, diced
* ⅓ cup fresh cilantro, chopped
* 2 cups edamame beans
* ½ cup roasted, salted peanuts
* Soba noodles or noodles of choice (could even pair with a grain)

Ginger Peanut Sauce
* ⅓ cup natural peanut butter
* 2 tbsp soy sauce
* 2 tbsp honey or maple syrup
* 3 large garlic cloves, minced
* Juice of 2 limes
* 2 tbsp grated ginger
* 3 tbsp water to thin
* Optional: ½ tsp red pepper flakes

Method:
1. Add all your chopped veggies to a large bowl. 
2. Whisk all ingredients for the ginger peanut sauce together in a small bowl, then pour over the vegetables and mix well. 
3.Serve on top of soba noodles (or noodle of choice). 

.
.
.
.
.
.
.
.
:
.
#peanutsauce #choppedsalad #healthyrecipes #healthylifestyle #tiunutritionplan #f52community #nutritionplan #wholefoods #popsugarfood #dinnerideas #lunchideas #lunchinspo #healthyeating #goodfoodgoodmood #veggierecipes #plantbasednutrition
Looking like a snack 🤩 These Banana Oat Chocol Looking like a snack 🤩

These Banana Oat Chocolate Chip Muffins make the best snacks packed with whole grains like whole wheat flour and rolled oats.

SAVE & LIKE this post to save the recipe for later ❤️

Full recipe also at the link in bio, enjoy 🍌

Ingredients: 
* 3 medium ripe bananas, mashed
* 1 large egg
* 1 tsp ground cinnamon
* 2 tsp vanilla extract
* 3 tbsp olive or vegetable oil of choice
* 1/4 cup honey
* 1 cup whole wheat flour
* 1/2 cup rolled oats
* 1 tsp baking soda
* 1/4 tsp salt
* 1/3 cup chocolate chips Plus more for topping
* Optional 1/2 cup chopped walnuts
Instructions:
* Preheat the oven to 350°F and line or grease 12 muffin tins. 
* In a medium bowl, mash the bananas using a fork until fairly smooth. Crack the egg into the bowl and whisk together.
* Add in the cinnamon , vanilla, honey and oil and mix together well. To the same bowl add the flour, oats, baking soda and salt and mix until just combined, then fold in the chocolate chips and nuts if using.
* Spoon the mixture evenly between the 12 lined muffin tins. Top with extra chocolate chips if desired.
* Bake for 20-22 minutes until the edges are golden brown and the middle is set. Allow to cool for a few minutes in the muffin tin then transfer to a wise cooling rack to finish cooling.
.
.
.
.
.
.
.
.
.
#healthybaking #tiunutritionplan #popsugarfood #easyhealthysnacks #easyhealthyfood #healthybakingrecipe #bananamuffins #chocolatechipmuffins #bananachocolatechipmuffins #bakedgoods #f52grams #muffinrecipe #muffintime #healthymuffins
Follow on Instagram
  • Home
  • About
  • Brand Partnerships

Copyright © 2022 · The Dietitian Feed · Design by Studio Mommy