I love dinner meals that you can throw together pretty easily but still taste great.
This baked tofu and vegetable casserole with quinoa is definitely that. It tastes fabulous and it’s healthy too. Now I know we often have different definitions of ‘health’ but honestly this is one that most people would probably agree on!
Lotsa veg, healthy protein, and some great pseudograins with the quinoa – see it’s not even a grain, it’s actually a seed – so even healthy for those folks who don’t like the grains! Gluten-free yo!
And for lazy folk like me, this is a good one as it doesn’t require you to do too much.
Just chop up the veg, press the tofu (or don’t, it’s not essential), throw it all in the casserole dish with a simple cooking sauce that you whip up in literally 1 minute, and Bob’s your bloomin’ uncle.
Steam the quinoa for literally the easiest way to do it that I’ve ever discovered, and you have a hearty, delicious, nourishing meal that is tasty as holy heck too.
I generally always steam the quinoa, because you don’t have to do anything at all except set it and forget it.
1 cup of quinoa to 1 and a 1/4 cups water, put it in the steamer tray (as pictured) and steam for 30 minutes. Done.
But if you have another way of cooking quinoa that you prefer, then go on with your bad self.
The casserole dish goes into the oven for around 45 minutes, but you do have to bring it out every fifteen minutes to give it a stir.
By the time the casserole is ready, the quinoa has been waiting patiently for a good few minutes already, toss them up together and serve!
Any leftovers make a great lunch for the next day that you can eat cold (it’s great!).
You will love this baked tofu and vegetable casserole for being so healthy, hearty, satisfying, nourishing, and delicious all at once.
Have it for dinner on any night that you want something wholesome but don’t want to have to mission out for it.
So let us know what you think of this recipe by leaving a comment! Rate it and leave a comment when you make it to let us know how it went! And we’d love it if you took a pic and tagged it #lovingitvegan on instagram. And share far and wide with anyone looking for wholesome dinner ideas! Thank you!
Baked Tofu and Vegetable Casserole with Quinoa
- Prep Time: 15 mins
- Cook Time: 45 mins
- Total Time: 1 hour
- Yield: 4
Print Recipe
Pin RecipeDescription
Hearty and wholesome baked tofu and vegetable casserole. Gluten-free and vegan this is an ideal dinner meal for when you want something deliciously healthy but easy to throw together.
Ingredients
- 10.5 oz (300g) Butternut
- 1 Red Bell Pepper (Capsicum)
- 1 Large Carrot
- 9 oz (250g) White Button Mushrooms
- 3.5 oz (100g) Broccoli Florets
- 12 oz (340g) Extra Firm Tofu
- For the Sauce:
- 3 Tbsp Maple Syrup or Date Honey
- 2 Tbsp Olive Oil
- 3 Tbsp Soy Sauce
- 2 Tbsp Apple Cider Vinegar
- 1 tsp Garlic and Herb Spice (or any dried herb spice of your choice)
- For Serving:
- Cooked Quinoa
- Fresh Chopped Cilantro (optional)
Instructions
- Preheat the oven to 450 degrees fahrenheit (230 degrees celsius)
- Dice up the veggies and tofu and place into the casserole dish. If you want a firmer baked tofu texture then press it for 20 minutes first, ideally using a Tofu Press.
- Mix up the sauce ingredients in a bowl and pour over the vegetables in the casserole dish, mix in.
- Cover the casserole dish and place into the oven.
- While the casserole is cooking, place the cup of quinoa along with 1 and a 1/4 cups of water into the steamer tray of your steamer.
- Set it to steam for 30 minutes.
- When the vegetables are soft and cooked in the casserole, remove from the oven and allow to cool for 15 minutes.
- Mix in the quinoa and serve with some fresh chopped cilantro (optional)
Notes
*The link to the Tofu Press is an affiliate link.
- Category: Entree, Casserole
- Cuisine: Vegan
Nutrition
- Serving Size: 1 Serve (of 4)
- Calories: 422
- Sugar: 16.9g
- Sodium: 693mg
- Fat: 15.2g
- Saturated Fat: 1.3g
- Carbohydrates: 47.6g
- Fiber: 8g
- Protein: 19.5g
This was delicious! I made this recipe for a large gathering of friends and it was a big hit. I made a double batch with an extra portion of the sauce for good measure. It is definitely going into my regular rotation!
★★★★★
Also, I cooked the squash, tofu, and carrots separate than the other ingredients. This was partly becuase a double batch was so large but also so that the squash could cook longer and not overcook the broccoli, mushrooms, and bell pepper.
★★★★★
So glad you enjoyed it! Thanks so much for the great review. 🙂
Has anyone tried this & cooked the quinoa with the dish? What adjustments did you need?
I just used your recipe to prepare tofu to be added at the last minute to a stir fry of onions, garlic, ginger and several large sweet peppers in a sauce of combined soy sauce and oyster sauce. The crispness of the tofu cubes was retained and they had absorbed some of the flavors of the sauce. I served it on fried noodles. Excellent!
★★★★★
This was delicious! I doubled the recipe (for lots of yummy leftover lunches) and baked for longer (the butternut took a while to cook through, so I’ll cut that up much smaller next time). I had never considered steaming quinoa before, but it worked perfectly. Thanks for yet another great recipe!
★★★★★
Fantastic Heike! Thanks for sharing! 🙂 Yes, the steamed quinoa is great and it’s so easy!
This was SO good, and so quick and easy to prepare. Will definitely serve this again!
★★★★★
Wonderful stuff!! Thanks so much for posting! 🙂
I’m going to try this recipe this weekend. Could I substitute cauliflower for mushrooms?
It looks sooooo good! I’ll rate it after we’ve tried it.
Sure! Just bear in mind that mushrooms have a lot of water content so they make the whole dish a bit more saucy. You might like to use a little bit more sauce to compensate, but otherwise that would be great! Any veggies will do great here!
Thanks for responding so quickly! I was going to double the sauce anyway just because it sounded so good.
Have you ever made this without the oil?
No, but I’m sure that you could without any adverse affects.
Um, yum! Definitely going to give this one a try
★★★★★
Cool! Let us know how it goes when you do!
Healthy hearty and yummy
★★★★★
Absolutely!