🌱 Baked Tofu and White Bean Mash

Baked Tofu and White Bean Mash

Calories: 430

Protein: 32 g

Prep: 15 mins  |  Cook Time: 30 mins

Servings: 4

Ingredients

  • Extra-firm tofu, pressed: 800g / 28 oz / 4 cups sliced

  • Canned white (cannellini) beans, drained: 800g / 28 oz / 2 cans

  • Vegetable broth: 120ml / 4 fl oz / ½ cup

  • Olive oil: 40ml / 1.4 fl oz / 2.5 Tbsp

  • Garlic cloves, minced: 16g / 0.6 oz / 5 cloves

  • Fresh rosemary: 6g / 0.2 oz / 4 sprigs

  • Lemon zest + juice: 1 large lemon

  • Soy sauce: 40ml / 1.4 fl oz / 2.5 Tbsp

  • Balsamic vinegar: 20ml / 0.7 fl oz / 4 tsp

  • Garlic powder: 4g / — / 2 tsp

  • Smoked paprika: 4g / — / 2 tsp

  • Sautéed greens (spinach or kale): 200g / 7 oz / 4 handfuls

  • Salt & black pepper: to taste

 

Directions

1. Preheat oven to 400°F / 200°C. Press tofu 15 minutes, then cut into ½-inch thick slabs or cubes.


2. Whisk soy sauce, balsamic vinegar, garlic powder, smoked paprika, and 1 Tbsp olive oil. Toss tofu in marinade and arrange on a lined baking sheet.


3. Bake tofu 25–30 minutes, flipping halfway, until deeply golden and slightly chewy at the edges.


4. Meanwhile, heat 1 Tbsp olive oil in a saucepan over medium heat. Sauté garlic and rosemary 1–2 minutes. Add drained beans and vegetable broth. Warm through 5 minutes.


5. Mash beans with a fork or potato masher to a chunky-creamy texture. Stir in lemon zest, lemon juice, remaining olive oil, salt, and pepper.


6. Sauté greens in a pan with garlic and a pinch of salt until wilted (2–3 minutes). Assemble bowls: bean mash, baked tofu, and wilted greens on top.

 

Meal Prep Instructions

  • Batch Bake Tofu: Bake the full 800g at once. Baked tofu stores well in the fridge up to 5 days. It even firms up more overnight, making it better for meal prep than fresh.

  • Assemble Ahead (Option 1): Store white bean mash, baked tofu, and greens in separate containers. Reheat mash on the stovetop with a splash of broth; re-crisp tofu in the air fryer at 375°F for 4 min.

  • Freeze for Later (Option 2): Both baked tofu and white bean mash freeze well. Freeze separately up to 1 month. Thaw overnight in the fridge. Reheat mash on the stove; crisp tofu in oven at 400°F for 10 minutes.

Tameika Gentles