Roasted Tofu and Veggie Pockets
This recipe features extra-firm tofu and an assortment of fresh vegetables, including zucchini, onion, and bell pepper, all roasted to perfection with olive oil and seasoned. The flavorful mixture is then tossed with balsamic vinaigrette and stuffed into warm whole-wheat pita pockets, finished with a sprinkle of mozzarella-flavored soy cheese for a wholesome and satisfying meal.
Equipment
- 1 Baking Sheet
- 1 Large Mixing Bowl
- 1 Chef's knife
- 1 Cutting Board
- 1 Spatula or Tongs for tossing and serving
Ingredients
Main
- 1/2 16- to 18- ounce package extra-firm water-packed tofu
- 1 small zucchini 6 ounces, thinly sliced
- 1 medium onion halved and thinly sliced
- 1 red or yellow bell pepper cut into thin strips
- 1 tablespoon olive oil
- ¼ teaspoon salt
- ¼ teaspoon ground black pepper
- 3 large whole-wheat pita rounds halved
- 2 tablespoons bottled light balsamic vinaigrette or reduced-calorie Italian salad dressing
- ⅓ cup shredded mozzarella-flavored soy cheese
Instructions
- Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper for easy cleanup.
- Press the extra-firm tofu thoroughly to remove excess water, then cut it into 1/2-inch cubes.
- Thinly slice the zucchini, onion, and bell pepper.
- In a large mixing bowl, combine the cubed tofu, sliced zucchini, onion, and bell pepper. Drizzle with olive oil and season with salt and ground black pepper, tossing until everything is evenly coated.
- Spread the tofu and vegetable mixture in a single layer on the prepared baking sheet.
- Roast for 20-25 minutes, or until the vegetables are tender and slightly caramelized and the tofu is lightly browned, flipping once halfway through.
- While the tofu and vegetables are roasting, gently warm the whole-wheat pita rounds in a dry skillet or microwave to make them pliable.
- Once roasted, transfer the hot tofu and vegetable mixture back to the large bowl. Add the balsamic vinaigrette and toss to coat evenly.
- Carefully open each warm pita half to form a pocket.
- Fill each pita pocket generously with the roasted tofu and vegetable mixture, then sprinkle with the shredded mozzarella-flavored soy cheese. Serve immediately.
Notes
To achieve superior texture, ensure the extra-firm tofu is thoroughly pressed before cubing; this removes excess water, allowing for better crisping and flavor absorption during roasting. When tossing the vegetables and tofu with olive oil, ensure an even coating for uniform caramelization. Roasting at a slightly higher temperature, around 400°F (200°C), can yield more pronounced browning and depth of flavor. Consider adding a pinch of smoked paprika or garlic powder to the roasting vegetables for an extra layer of savory complexity. Warm the pita rounds gently before stuffing; this makes them more pliable and less likely to tear.