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Marmalade Tofu, Potatoes and Veg Meal Prep

Marmalade Tofu, Potatoes and Veg Meal Prep

Sticky glazed tofu, creamy mashed potatoes & vibrant veggies—this marmalade tofu meal prep is the ultimate plant-based comfort meal!
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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Course Main, Main Course, Side Dish
Cuisine American, British
Servings 4 meals

Ingredients
  

Tofu

Tofu Coating

  • 2 tbsp cornstarch
  • 1 tsp paprika
  • 3 tbsp nutritional yeast
  • 1 tbsp Italian seasoning
  • ½ tsp garlic powder
  • salt and fresh ground black pepper to taste

Sticky Mustard Marmalade Glaze

  • 2 tbsp orange marmalade
  • 1 tbsp dijon mustard
  • 1 tbsp soy sauce or tamari

Potatoes

  • 4 medium russet potatoes, washed
  • 2-4 tbsp plant milk
  • 1-3 tbsp vegan butter
  • salt & pepper to taste

Vegetables

  • 1 heaping cup, chopped vegetables of choice I used carrots, peas and broccoli. Use frozen to make it easier and faster if desired.
  • salt & pepper

Instructions
 

Preparing the tofu

  • Make sure the tofu has been pressed and cut the tofu info 10 equal slices.

Coating

  • In a shallow mixing bowl, combine cornstarch, nutritional yeast, paprika, garlic powder, Italian seasoning, salt and pepper.
  • Toss the tofu slices into the mixture gently until they are coated. If needed, gently press the tofu into the coating so it sticks.

Baking

  • Pre-heat the oven to 400 F.
  • Lightly grease a baking sheet with a little extra virgin olive oil.
  • Place each tofu "steak" onto the baking sheet then drizzle the tops with a little more olive oil. (Or lightly mist them with an oil spray)
  • Bake at 400 for 20 minutes flipping halfway.

Mashed Potatoes

  • Cut the potatoes into cubes, add into a large pot, and cover with cold water and a little salt.
  • Bring to a boil and cook until fork tender. Now, add in the plant milk, butter, salt and pepper. Mash up to your desired consistency.

Vegetables

  • Steam the vegetables until cooked al dente. Season with a little salt and pepper.

Prepping the Tofu Glaze

  • In a small mixing bowl, whisk together the orange marmalade, dijon mustard and soy sauce.

Finishing Touches

  • Remove the tofu from the oven, and brush the glaze onto each side. Place them back into the oven for another 5 minutes.
  • Divide the ingredients between 4 meal prep containers and store in the fridge until ready to re-heat and eat. Enjoy!

Notes

Note: Nutritional information is approximate values and can vary significantly depending on the specific brands of ingredients used. Disclaimer: This information is for general guidance only and should not be considered professional nutritional advice.

Nutrition

Serving: 400g | Calories: 600kcal | Carbohydrates: 75g | Protein: 30g | Fat: 22g | Saturated Fat: 6.5g | Polyunsaturated Fat: 7.5g | Monounsaturated Fat: 10g | Sodium: 750mg | Potassium: 1000mg | Fiber: 10g | Sugar: 15g | Vitamin A: 800IU | Vitamin C: 45mg | Calcium: 200mg | Iron: 5.5mg
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