Meatless Monday: Baked Smoky Tofu and Chickpeas

Blog and photo by: Angela Tucker

Looking for something new to try? Maybe a dish that is quick, easy and versatile? How about this recipe for ‘Baked Smoky Tofu and Chickpeas’! I tested this recipe out on my family recently and it turned out pretty superb!

It works well for a brunch or breakfast, but I think it would also be amazing to prepare a big batch at the start of the week and use in different ways for some quick meals. It makes a great addition to a salad, a wrap or a stir fry. With warmer, longer days (hopefully) upon us, who wants to spend a ton of time in the kitchen? I am a big proponent of doing as much cooking and food prep ahead of time as possible.

Letting the chickpeas and tofu sit in the marinade overnight (or around 8 hours) allows them to absorb the flavours! If you are looking to reduce your sodium intake, try using a lower sodium soy sauce, or even reducing the soy sauce.

As if I didn’t need any other selling points, this recipe is filling with 20 grams of protein per serving and is super cost-effective. Plus, those following a plant-based diet will be happy to know that each serving provides a good dose of calcium and iron.

Baked Smoky Tofu and Chickpeas

Prep time: 5-10 minutes (plus ~ 8 hours to marinade)
Cook time: 30-45 minutes
Makes 8 servings

Ingredients:

2, 350 g packs extra firm tofu
2, 540 ml cans chickpeas, rinsed and drained
4 tbsp soy sauce
2 cloves garlic, minced
½ tsp liquid smoke
3 tbsp nutritional yeast
½ tsp smoked paprika
4 tsp maple syrup
3-4 tbsp of water to thin the marinade

Instructions:

1. Cut the tofu into ½ inch cubes. Combine it with the chickpeas in a large bowl.
2. Combine the soy sauce, garlic, liquid smoke, nutritional yeast, smoked paprika, maple syrup and water in a small bowl. This will be your marinade.
3. Add the marinade to the tofu and chickpeas and stir gently to combine. Allow to sit for at least 8 hours to let the chickpeas and tofu absorb the flavours. This works best in a sealed plastic bag, but can also be done in a covered container.
4. When you are ready to bake, preheat oven to 425° F. Oil a large baking sheet, and spread the marinated tofu and chickpeas on it.
5. Place in the oven for 15 minutes, flip everything over so it bakes evenly, and place in the oven for another 15 minutes or until the tofu and chickpeas are browned and a little crispy.

Nutrition Analysis:
(Per ⅛ of recipe)

215 Calories
Fat: 5 g
Sodium: 520 mg
Potassium: 470 mg
Carbohydrate: 28.5 g
Fibre: 7 g
Sugar: 5 g
Protein: 20.5 g
Calcium: 255 mg
Iron: 6.6 mg

Angela Tucker is a Registered Dietitian from rural Manitoba. Angela first became vegan for compassionate reasons but soon realized other ways a vegan lifestyle and plant-based diet positively impacts the planet and health. To learn more about her philosophy on food, visit her blog PrairieSprout. You can also find her on Facebook and Instagram.