Grilled Tofu with Ratatouille Vegetables

Gluten Free
Dairy Free
Very Healthy
Health score
68%
Grilled Tofu with Ratatouille Vegetables
45 min.
4
350kcal

Suggestions


Are you looking for a delicious and healthy meal that’s both satisfying and easy to prepare? Look no further than this Grilled Tofu with Ratatouille Vegetables! This vibrant dish is not only gluten-free and dairy-free, but it also boasts a health score of 68, making it a fantastic choice for anyone seeking a nutritious option without sacrificing flavor.

Imagine sinking your teeth into perfectly grilled slices of extra-firm tofu, marinated in a delightful blend of fresh herbs and spices, paired with a colorful medley of ratatouille vegetables. The combination of eggplants, zucchini, bell peppers, and tomatoes creates a symphony of flavors that will tantalize your taste buds. Each bite is infused with the aromatic essence of garlic, basil, and thyme, elevating this dish to a whole new level.

Not only is this meal a feast for the senses, but it’s also a great way to incorporate more plant-based ingredients into your diet. With only 350 calories per serving, it’s perfect for lunch, dinner, or any time you crave a wholesome main course. Plus, it’s ready in just 45 minutes, making it an ideal choice for busy weeknights or leisurely weekend gatherings with friends and family.

So fire up the grill and get ready to impress your loved ones with this delightful Grilled Tofu with Ratatouille Vegetables. It’s a dish that celebrates the beauty of fresh ingredients and the joy of cooking!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • small eggplant cut lengthwise into 4 slices
  • 14 ounce tofu cut into 8 (3/4-inch-thick) slices
  • tablespoons basil fresh chopped
  • tablespoon parsley fresh chopped
  • tablespoon thyme sprigs fresh chopped
  •  garlic clove minced
  • teaspoons herbs de provence dried
  • 0.5 teaspoon kosher salt 
  • tablespoon olive tapenade 
  • tablespoons olive oil 
  • 0.5 cup orange juice fresh
  • large bell pepper red cut into 8 wedges
  • small tomatoes 
  • cup vegetable stock organic
  •  onion sweet cut into 1/2-inch-thick slices
  • 0.5 cup cooking wine dry
  • small zucchini cut lengthwise into 4 slices

Equipment

  • sauce pan
  • grill

Directions

  1. Preheat grill to medium-high heat.
  2. Place first 4 ingredients in a medium saucepan over medium-high heat; bring to a boil. Cook until slightly syrupy and reduced to 1/3 cup (about 10 minutes).
  3. Remove from heat; cool. Stir in olive oil and next 4 ingredients (through garlic).
  4. Place tofu and vegetables on grill rack coated with cooking spray.
  5. Brush half of juice mixture over tofu and vegetables; grill for 4 minutes. Turn tofu and vegetables over; brush with remaining juice mixture. Cook for 3 minutes or until vegetables are golden brown and tender.
  6. Combine basil, parsley, and thyme. Divide vegetables and tofu equally among 4 plates.
  7. Sprinkle each serving with 1 tablespoon herb mixture.

Nutrition Facts

Calories350kcal
Protein17.78%
Fat32.44%
Carbs49.78%

Properties

Glycemic Index
112.75
Glycemic Load
7.42
Inflammation Score
-10
Nutrition Score
29.903913135114%

Flavonoids

Delphinidin
294.35mg
Epigallocatechin 3-gallate
0.07mg
Eriodictyol
0.05mg
Hesperetin
3.7mg
Naringenin
1.28mg
Apigenin
2.2mg
Luteolin
1.07mg
Kaempferol
1.06mg
Myricetin
1.27mg
Quercetin
13.49mg

Nutrients percent of daily need

Calories:349.98kcal
17.5%
Fat:12.8g
19.69%
Saturated Fat:1.74g
10.86%
Carbohydrates:44.19g
14.73%
Net Carbohydrates:28.88g
10.5%
Sugar:26.3g
29.22%
Cholesterol:0mg
0%
Sodium:559.93mg
24.34%
Alcohol:3.12g
100%
Alcohol %:0.45%
100%
Protein:15.78g
31.57%
Vitamin C:113.32mg
137.35%
Manganese:1.36mg
67.85%
Fiber:15.32g
61.27%
Vitamin K:58.9µg
56.09%
Vitamin A:2725.8IU
54.52%
Potassium:1546.99mg
44.2%
Folate:162.42µg
40.61%
Vitamin B6:0.81mg
40.5%
Magnesium:99.12mg
24.78%
Copper:0.48mg
23.9%
Iron:4.24mg
23.56%
Calcium:229.36mg
22.94%
Vitamin E:3.37mg
22.46%
Vitamin B1:0.3mg
20.24%
Vitamin B3:3.96mg
19.78%
Phosphorus:190.97mg
19.1%
Vitamin B2:0.31mg
18.28%
Vitamin B5:1.54mg
15.41%
Zinc:1.37mg
9.14%
Selenium:2.21µg
3.16%
Source:My Recipes