Tofu comes from soybeans and is a complete source of protein. It is a great plant substitute for vegetarians and vegans. Tofu can be prepared in a variety of ways including baking, pan frying, and sautéing. Try this recipe with a delicious [veggie sauce](https://www.bmc.org/recipes/veggie-sauce) on top!



 

    Serves: 3 servings    Total Time:  45 minutes Prep Time: 10 minutes Cook Time: 35 minutes  

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## Ingredients

[Substitution Guide](/nourishing-our-community/teaching-kitchen/substitution-guide)

 Tofu - 1 package firm (not extra firm) Oil - 1 teaspoon canola, vegetable or avocado oil Salt - 1/2 teaspoon Black\_pepper - to taste 

## Instructions

Step 1

Preheat over to 400 degrees Fahrenheit

Step 2

Slice the tofu into small cubes without separating them (i.e. the cubes are still connected through a thin, intact bottom layer) so it looks like one piece, and place it on a lined baking pan.

Step 3

With a brush apply to the surface of the tofu with vegetable oil, salt, black pepper.

Step 4

Bake for 35 minutes. 

 

### Notes

## Nutrition Information

  Calories: 97.62 Calories Fat: 6.02 Saturated Fat: 0.97 Carbohydrates: Net Carb: 3.08 Dietary Fiber: 0.97 Protein: 9.76 Sodium: 405  

## Dietary Restrictions

 Vegan