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–+ servings
Roasted Tofu and Veggie Pita Pockets – vegetarian recipe
Stav Kogan

Roasted Tofu and Veggie Pita Pockets

Perfectly roasted, savory tofu and a rainbow of tender-crisp veggies, all tucked into a warm whole wheat pita and drizzled with a zesty vinaigrette. The perfect upgrade for your desk lunch.
Prep Time 15 minutes
Cook Time 14 minutes
Total Time 29 minutes
Servings: 6 pita pocket
Calories: 189

Ingredients
  

  • Nonstick cooking spray
  • 8 to 9 ounces (240 g) extra-firm tofu, from a 16-18 oz package
  • 1 cup (120 g / 4.2 oz) thin red or yellow sweet pepper strips
  • 1 cup (120 g / 4.2 oz) thinly sliced zucchini
  • 1 medium onion, halved and thinly sliced
  • 1 tablespoon (15 ml / 0.5 fl oz) olive oil
  • ¼ teaspoon (1.5 g / 0.05 oz) salt
  • ¼ teaspoon (0.5 g / 0.02 oz) ground black pepper
  • 3 large whole wheat pita bread rounds, halved
  • 2 tablespoons (30 ml / 1 fl oz) light balsamic vinaigrette
  • ⅓ cup (35 g / 1.23 oz) shredded vegan mozzarella cheese
  • For firmer, less watery tofu, press it for at least 30 minutes before slicing. You can use a tofu press or wrap the block in paper towels, place it on a plate, and set something heavy on top.
  • Meal prep this recipe by roasting the tofu and veggies ahead of time. Store them in an airtight container in the fridge for up to 3 days. Simply reheat and assemble the pitas when you're ready to eat.
  • No balsamic vinaigrette? A lemon-tahini dressing, a dollop of hummus, or a creamy vegan ranch would also be delicious.

Method
 

  1. Get Ready to Roast: Preheat your oven to 450°F or 230°C (450°F). Lightly spritz a large 15x10x1-inch baking sheet with nonstick cooking spray and set it aside.
  2. Prep the Tofu & Veggies: Drain the tofu and press it gently between paper towels to remove excess water.
  3. Slice it into ¼-inch thick pieces, then cut those into ½-inch strips.
  4. In a large bowl, combine the tofu strips, sweet pepper, zucchini, and onion.
  5. Drizzle with olive oil, sprinkle with salt and pepper, and toss gently until everything is evenly coated.
  6. Roast to Perfection: Spread the tofu and vegetable mixture in a single, even layer on your prepared baking sheet.
  7. Roast for 10 to 12 minutes, stirring once halfway through, until the vegetables are tender-crisp and the tofu is lightly golden.
  8. Assemble & Melt: Carefully stuff the warm tofu and veggie mixture into each pita half.
  9. Drizzle generously with the balsamic vinaigrette and top with the shredded vegan cheese.
  10. Arrange the filled pitas, open-side up, in a baking dish and pop them back into the oven for 1 to 2 minutes, just until the cheese is gloriously melted and gooey.
  11. Don't be afraid to customize!
  12. Add a pinch of red pepper flakes for heat, some dried oregano for a Mediterranean vibe, or a sprinkle of smoked paprika for a smoky flavor.

Nutrition

Calories: 189kcalCarbohydrates: 23gProtein: 9gFat: 7g

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