Savory Orange-Roasted Tofu & Asparagus

18 Reviews
From: EatingWell Magazine March/April 2008

If you've never had roasted tofu before, here's a great way to start. Toss tofu and asparagus in a tangy orange- and basil-scented sauce, made rich and savory with miso. Serve with brown rice or couscous and an orange-and-fennel salad.

Ingredients 4 servings

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  • 1 14-ounce package extra-firm water-packed tofu, rinsed
  • 2 tablespoons red miso, (see Ingredient Note), divided
  • 2 tablespoons balsamic vinegar, divided
  • 4 teaspoons extra-virgin olive oil, divided
  • 1 pound asparagus, trimmed and cut into 1-inch pieces
  • 3 tablespoons chopped fresh basil
  • 1 teaspoon freshly grated orange zest
  • 1/4 cup orange juice
  • 1/4 teaspoon salt

Preparation

  • Active

  • Ready In

  1. Preheat oven to 450 °F. Coat a large baking sheet with cooking spray.
  2. Pat tofu dry and cut into 1/2-inch cubes. Whisk 1 tablespoon miso, 1 tablespoon vinegar and 2 teaspoons oil in a large bowl until smooth. Add the tofu; gently toss to coat. Spread the tofu in an even layer on the prepared baking sheet. Roast for 15 minutes. Gently toss asparagus with the tofu. Return to the oven and roast until the tofu is golden brown and the asparagus is tender, 8 to 10 minutes more.
  3. Meanwhile, whisk the remaining 1 tablespoon miso, 1 tablespoon vinegar, 2 teaspoons oil, basil, orange zest and juice, and salt in the large bowl until smooth. Toss the roasted tofu and asparagus with the sauce and serve.
  • Red miso (akamiso) is a salty fermented paste made from barley or rice and soybeans. Find it in the refrigerated section near tofu. Use it for sauces, marinades or soup.
  • Easy cleanup: Recipes that require cooking spray can leave behind a sticky residue that can be hard to clean. To save time and keep your baking sheet looking fresh, line it with a layer of foil before you apply the cooking spray.

Nutrition information

  • Serving size: scant 1 cup
  • Per serving: 154 calories; 9 g fat(2 g sat); 3 g fiber; 11 g carbohydrates; 10 g protein; 108 mcg folate; 0 mg cholesterol; 6 g sugars; 0 g added sugars; 700 IU vitamin A; 13 mg vitamin C; 218 mg calcium; 2 mg iron; 480 mg sodium; 350 mg potassium
  • Nutrition Bonus: Folate (36% daily value), Vitamin C (30% dv), Calcium (29% dv), Vitamin A (19% dv), Iron (17% dv), Magnesium (16% dv)
  • Carbohydrate Servings: 1/2
  • Exchanges: 1 vegetable, 1 plant protein, 1 1/2 fat

Reviews 18

September 17, 2015
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By: EatingWell User
Perfect! I followed the recipe exactly (squeezed an orange for the juice) and it turned out delicious. I served it over brown rice. Pros: NULL Cons: NULL
November 04, 2013
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By: EatingWell User
450 degrees....really? This recipe has a lot of potential but I would reduce the oven temp to 375 next time. My firm tofu was blackened on one side after only 5 minutes. I've baked tofu and tempeh before at lower temps so I know it's a good Idea to flip it occasionally. Ended up adding broccoli and carrots after 10 minutes and cooking for another 8. Loved the fact that I had the miso and balsamic already. Pros: good marinade Cons: charred tofu
December 03, 2012
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By: EatingWell User
Wow! This came out great! I substituted cut up broccoli florets for the asparagus. It was easy and tasted delicious. Love the orange/miso/basil combination. Pros: NULL Cons: NULL
May 28, 2012
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By: aabrian
delicious and versatile I have made this with tempeh instead of tofu and it worked great. I steamed the tempeh for about 10 minutes before cutting it into cubes and tossing with the sause. It also works well with veggies other than asparagus (green beans, bell pepper, whatever you like). I think this recipe is much higher in sodium than the nutritional data indicate so you might want to use less miso and omit the 1/4 tsp salt. The red miso I'm using has 340 mg sodium per teaspoon. This recipe calls for 6x that amount plus another 1/4 tsp salt (about 600 mg) bringing the total to about 650mg per serving. Pros: delicious, adaptable, easy Cons: sodium probably higher than nutritional info indicates
May 10, 2012
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By: EatingWell User
Yummy Vegetarian Dish This dish could hardly be simpler to prepare, and my husband loved it. The second time I made it, I doubled the sauce ingredients, as my husband like lots of sauce (great on rice). However, when i warmed up the leftovers the next day, the orange flavor from the zest was too powerful. Next time, if i'm going to have leftovers, I'll omit the zest the first night and add it to the leftovers only. Pros: Delicious, Quick, Easy Cons: Not so good left over
February 14, 2012
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By: EatingWell User
Simple, quick and delicious Do yourself a favour, follow this recipe and make this dish! Only tip I'd add is to make sure your roasting tin isn't too big or the cooking sauce will burn. You could also try letting the tofu dry for a good half an hour rather than just pat-drying, and I let it marinate for a few hours in the cooking sauce too. Pros: simple, quick, delicious Cons: NULL
October 05, 2011
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By: Amy J
Very good I really like this recipe, and I've made it several times. Asparagus is really great in it, but I have also made it with broccoli and green beans, whatever is in season will do. I love that it tastes like oranges, I always juice the orange that I zest instead of using store bought OJ. And I do skip the salt. Red miso keeps for a long time, it's a staple in my fridge now so I can whip this up frequently Pros: Cons:
December 02, 2010
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By: deelim2525
I could not find red miso and had to use a sesame ginger marinade I had. Turned out yummy. I have made it twice and will make again in the future! Pros: Cons:
November 20, 2010
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By: EatingWell User
Simple and pretty yummy! I made this recipe replacing 1/2 the asparagus with broccoli and leaving out the salt. It wasn't bad! I added extra orange zest but regretted it. Try local produce stores to find miso. Pros: Cons: