This is a flavor-packed vegan classic that elevates weeknight dinners.
Many people believe that healthy food is bland and dull, but it doesn’t have to be that way! Here’s a delicious recipe that will make you love eating healthy meals.
The baked tofu and cabbage are perfect with the peanut ginger sauce. So good, you won’t even realize how healthy it is!
You can’t go wrong with this tofu and cabbage recipe, though. There is no work involved, it is quick, full of nutrients, and a delicious peanut-ginger drizzle that elevates simple vegetables to a gourmet level.
This baked tofu and cabbage recipe is packed with flavor and healthy ingredients. The peanut ginger sauce adds a delicious Asian flair, and the baked tofu and cabbage are both incredibly filling.
This dish is tasty, good for you, and simple to make! Give it a try today!
Health Benefits: The Nutritional Powerhouse Behind Every Bite
Tofu
Extra-firm tofu delivers approximately 19 grams of protein per 175-gram serving, along with bone-building calcium and iron.
When we bake instead of fry, we protect the delicate isoflavones that are found in plants and are linked to heart health and hormone balance.
Tofu is truly versatile, and that’s why I always make sure to have some in my fridge. Plus, tofu is packed with health benefits:
- Source of protective antioxidants
- May alleviate menopausal symptoms
- May support heart health
- Source of ‘complete’ plant protein
- May support blood sugar management
Purple Cabbage
While trendy greens get more attention, cabbage’s crunchy leaves are full of vitamin C, vitamin K, and glucosinolates, which are chemicals that have been studied for their ability to protect against cancer.
The purple variety, specifically, contains anthocyanins also found in blueberries, amplifying anti-inflammatory benefits.
It’s packed with impressive health benefits, all backed by science such as fighting the inflammation in our body that contributes to many diseases, up to 32% less risk for heart disease and promoting gut health.
Edamame
Frozen edamame sneaks in additional protein plus gut-friendly fiber. It makes a complete amino acid profile that is similar to animal proteins when mixed with tofu. This shows that a vegan tofu dinner can meet impressive macro goals.
From age-related brain diseases to diabetes, it seems that soy foods can help us fight off just about any illness.
READ ALSO: Field Mushroom and Edamame Stirfry
Cauliflower Rice
This recipe lowers the amount of carbs while keeping the volume high. Eating riced cauliflower instead of refined grains makes you feel full without making you feel sluggish.
Try brown rice or quinoa instead if you need more energy. Plus, our sauce tastes great with all of them.
This baked tofu and cabbage recipe with peanut ginger sauce is nutritious, delicious, and easy to make. So put on your apron and let’s get cooking!
Baked Tofu and Cabbage Recipe: Ingredient List (Serves 2)
- 175 g extra-firm tofu, cubed
- 1 cup frozen edamame
- 2 tablespoons tamari, divided
- 4 cups purple cabbage, sliced into 1-inch strips
- 1 tablespoon natural peanut butter
- 1 teaspoon fresh ginger, finely grated
- 1 ½ teaspoons lime juice
- 1 ½ tablespoons water
- 1 cup cauliflower rice (or our Healthy & Easy Cauliflower Rice Recipe)
Step-by-Step Guide to the Ultimate Healthy Baked Tofu Recipe
1. Infuse Flavor Through Quick Marination
In a large bowl, mix the tofu cubes and frozen edamame to begin. The salty-umami flavor of three-quarters of the tamari coats every surface and sinks deep into the tofu’s sponge-like structure.
You don’t have to wait long because the soy marinade works while the oven heats up.
2. Sheet-Pan Precision: Heat Meets Convenience
- Preheat the oven to 400 °F / 204 °C.
- Wrap parchment paper around a sturdy baking sheet. This barrier makes it easy to flip and doesn’t stick.
- Slice the purple cabbage and put it on one half of the sheet. On the other half, spread the marinated tofu and edamame out. That way, we can stir each ingredient at the right time and keep the mixture from getting soggy.
3. Roast to Textural Perfection
After 30 minutes, stir the food once. The raw sweetness of the cabbage comes out as it caramelizes around the edges, and the tofu cubes get golden crusts that keep the moisture in.
Edamame bursts with green flavor as they come out of the water, lightly blistered.
4. Whisk a Silky Peanut Ginger Sauce
In a small bowl, whisk peanut butter, fresh ginger, lime juice, and remaining tamari. Over time, add water until the mixture is smooth enough to pour.
The mix should stick to the spoon but still let it slide. If you want to change the acidity, add an extra squeeze of lime.
5. Assemble & Serve
Place warm cauliflower rice on plates in a bed-like shape. Put roasted cabbage, tofu, and edamame on top, and then drizzle a lot of peanut-ginger sauce over the top.
For extra flavor and appeal, add a final sprinkle of lime zest or toasted sesame seeds.
Flavor Variations to Keep Things Exciting
- Spicy Sriracha Twist: Blend a teaspoon of sriracha into the peanut sauce and scatter crushed chili flakes over the finished dish for a kick.
- Thai Basil Burst: Swap lime for lemongrass-infused rice vinegar and fold torn Thai basil leaves into the cabbage just before serving.
- Sesame Teriyaki Upgrade: Substitute half the tamari with thick teriyaki glaze and garnish with roasted seaweed strips.
Every variation keeps the main health benefits while meeting different cravings, showing that an easy plant-based dinner doesn’t have to be dull.
Why This Easy Plant-Based Dinner Deserves a Spot on Your Table Tonight
Our mantra in the kitchen is to make dishes that are good for you without sacrificing taste. In every way, this baked tofu and cabbage recipe is perfect:
- Easy: Not much chopping is needed, and only one pan is needed for preparation.
- Budget-friendly: Basic foods and cheap fruits and vegetables keep budgets intact.
- Sustainable: Meals that are high in plants are better for the environment than meals that are high in animals.
- Flexible: The endless ways to change the sauce and sides encourage creativity.
When good ingredients are combined with the right technique, the results go beyond “healthy” expectations, creating a delicious meal that family and friends ask for over and over again.
After making it once, the steps will be like second nature to you, and you’ll be ready to save the day with a dinner that feels anything but normal.
Are you ready to start eating consistently good food that you’ll want? With this baked tofu and cabbage recipe you can make a masterpiece in the oven that shows plant-based cooking isn’t hard or bland; it’s just delicious.
Frequently Asked Questions
Can I air-fry instead of bake?
Absolutely. Preheat the air fryer to 390 °F and cook tofu and edamame for 15 minutes, shaking halfway; roast cabbage separately to prevent charring.
Is this recipe gluten-free?
Yes, provided you use certified gluten-free tamari. Peanut butter and the remaining ingredients are naturally gluten-free.
Can I meal-prep this dish?
We often double batches. Store roasted components and sauce in separate airtight containers for up to four days. Reheat tofu and cabbage at 350 °F for 8 minutes to restore crispness before assembly.
What if I dislike cauliflower rice?
Brown basmati, quinoa, or soba noodles all complement the saucy profile. Adjust portion sizes to fit nutritional targets.
Notes:
- Leftovers: Refrigerate in an airtight container for up to four days.
- Nut-free: Use sunflower seed butter instead of peanut butter.
- More Flavor: Add garlic, honey, sesame oil, or red pepper flakes to the sauce.
- No Tamari: Use coconut aminos instead.
- More Carbs: Serve with rice or quinoa instead of cauliflower rice.
