Savory Orange-Roasted Tofu & Asparagus

Rating: 4.67 stars
24 Ratings
  • 5 star values: 18
  • 4 star values: 4
  • 3 star values: 2
  • 2 star values: 0
  • 1 star values: 0

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.

EatingWell Test Kitchen
Source: EatingWell Magazine, March/April 2008

Gallery

Recipe Summary

total:
40 mins
Servings:
4

Nutrition Profile:

Nutrition Info
Advertisement

Ingredients

Directions

  • Preheat oven to 450 degrees F. Coat a large baking sheet with cooking spray.

    Advertisement

  • 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.

  • 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.

Tips

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 Facts

Serving Size: scant 1 cup
Per Serving:
154 calories; protein 9.6g; carbohydrates 10.8g; dietary fiber 2.9g; sugars 6.1g; fat 9g; saturated fat 1.5g; vitamin a iu 700.2IU; vitamin c 13.3mg; folate 108.3mcg; calcium 218.4mg; iron 2.2mg; magnesium 47.6mg; potassium 350mg; sodium 480.3mg; thiamin 0.2mg.
Exchanges:

1 vegetable, 1 plant protein, 1 1/2 fat

Advertisement

Reviews (11)

Read More Reviews
24 Ratings
  • 5 star values: 18
  • 4 star values: 4
  • 3 star values: 2
  • 2 star values: 0
  • 1 star values: 0
Reviews:
Most Helpful Most Positive Least Positive Newest
EatingWell User
Rating: 5 stars
10/30/2011
This is definitely one of my favorite dishes now. It was soo easy and healthy. Read More
EatingWell User
Rating: 5 stars
10/29/2011
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. Read More
EatingWell User
Rating: 5 stars
02/14/2012
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 Read More
Advertisement
BRAINDAME
Rating: 3 stars
04/05/2017
A little tasteless....but ok Read More
caroljl@bellsouth.net
Rating: 5 stars
03/06/2019
My healthy cooking group made this and absolutely loved it! The only thing we changed was white miso instead of red (couldn't find in our store.) We served it on brown rice with a side salad of mixed greens with fennel orange slices and cranraisins. Yum! Read More
Sherry
Rating: 5 stars
04/12/2017
Awesome! Incredibly tasty. Buying a bag of miso is expensive. So instead I bought a packet of Miso soup (powder) for around a 1 which was the perfect amount for this recipe. I removed any of the dried tofu. To get the right consistency I then added a little soy sauce a little sesame oil & a little fish sauce. Perfection! Read More
Advertisement
Amy J
Rating: 5 stars
10/29/2011
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 Read More
EatingWell User
Rating: 5 stars
10/30/2011
This one is a keeper for sure! Will use once a week Read More
EatingWell User
Rating: 4 stars
05/10/2012
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 Read More
More Reviews
© Copyright 2021 eatingwell.com. All rights reserved. Printed from https://www.eatingwell.com 07/31/2021