Bruschetta Tofu

Elevate your plant-based meals with this flavorful Bruschetta Tofu, a dish that combines the classic Italian flavors of fresh tomatoes, basil, and garlic with protein-packed tofu. This recipe is not only quick and easy to prepare but also offers a variety of nutrients that support gut health, reduce inflammation, and promote overall wellness, making it a perfect addition to your health-conscious diet.

Tofu, the protein-rich base of this dish, is an excellent source of plant-based protein and contains all nine essential amino acids, making it a complete protein. It’s also rich in calcium, iron, and magnesium, which are crucial for bone health, energy production, and muscle function. Extra firm tofu is ideal for this recipe because it holds up well when sliced and pressed, providing a satisfying texture that pairs beautifully with the fresh, vibrant toppings.

The bruschetta topping features Roma tomatoes, known for their robust flavor and high lycopene content. Lycopene is a powerful antioxidant that supports heart health and helps protect against oxidative stress. Tomatoes are also rich in vitamin C, which enhances the absorption of iron from the tofu, further boosting the nutrient profile of this dish. Fresh basil adds a burst of flavor and provides anti-inflammatory and antimicrobial properties, supporting overall gut health.

Olive oil, used both to marinate the tofu and in the bruschetta mix, is rich in heart-healthy monounsaturated fats and polyphenols, which help reduce inflammation and support cardiovascular health. The addition of garlic and red onion not only enhances the dish’s flavor but also contributes to its health benefits—garlic is known for its immune-boosting properties, while red onion is rich in quercetin, a flavonoid with antioxidant and anti-inflammatory effects.

A splash of balsamic vinegar ties the bruschetta together with a tangy, slightly sweet note, adding depth to the flavor while offering its own antioxidant benefits. Whether served as a main dish or as a flavorful appetizer, this Bruschetta Tofu is a versatile, gluten-free, and dairy-free option that fits seamlessly into a variety of dietary preferences. Enjoy it as a light yet satisfying meal that supports your wellness goals while delighting your palate.

Servings: 4

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Bruschetta Tofu

Prep time: 20 MinCook time: 30 MinInactive time: 1 H & 20 MTotal time: 2 H & 10 M

Ingredients

Tofu

• 2 lb tofu, extra firm, sliced and pressed
• 2 Tbs olive oil
• 2 cloves garlic, minced
• 1 Tbs Italian seasoning (or other herb mix)
• salt, to taste
• black pepper, to taste

Bruschetta Topping

• 4 tomatoes, Roma (or other tomato)
• 1/4 cup onion, red, chopped
• 1/2 cup basil, fresh, chopped
• 2 Tbs olive oil
• 1 Tbs balsamic vinegar (or other vinegar)
• 2 cloves garlic, minced or pressed
• salt, to taste
• black pepper, to taste

Instructions

Tofu

1. Slice tofu into "steaks" and press to dry in a deep bowl or glass baking dish for 30 minutes to an hour.
2. Preheat oven to 375° F.
3. Mince garlic.
4. Whisk together olive oil, garlic, and Italian seasoning. Pour into a glass baking dish or deep bowl and add tofu. Turn to coat and let stand for 20 minutes.
5. Place tofu on a parchment-lined baking sheet, sprinkle on both sides with Italian seasoning, and season with salt and pepper. Bake for about 30-40 minutes until firm and browned, turning once during cooking.
6. Meanwhile, prepare bruschetta topping.
7. Remove tofu from oven and top with bruschetta mixture.
8. Serve immediately.

Bruschetta Topping

1. Chop tomatoes and basil.
2. Mince garlic.
3. Add all ingredients to a bowl and stir to combine. Season with salt and pepper.

Nutrition Facts

Calories

352.52

Fat

24.33 g

Sat. Fat

3.13 g

Carbs

13.58 g

Fiber

4.12 g

Net carbs

9.47 g

Sugar

5.03 g

Protein

21.77 g

Sodium

114.67 mg

Cholesterol

0 mg

Calcium

330.29 mg

Choline

10.34 mg

Folate

25.43 µg

Magnesium

21.14 mg

Potassium

348.03 mg

Vitamin B12

0 µg

Vitamin B6

0.17 mg

Vitamin K

38.55 µg

Copper

0.11 mg

Manganese

0.32 mg

Vitamin B2

0.03 mg

Vitamin C

19.1 mg

Zinc

0.33 mg

Selenium

0.53 µg

Vitamin B1

0.04 mg

Vitamin B5

0.16 mg

Vitamin E

2.94 mg

Vitamin A

1204.86 IU

Vitamin B3

0.85 mg

Vitamin D

0 µg

Iron

3.78 mg

The nutritional information provided on this blog is for general informational purposes only and is based on data sourced from the US Department of Agriculture database. However, nutritional values can vary significantly depending on the specific brands, ingredients, and measurements used in your preparation. We strive to provide accurate information, but we make no guarantees regarding the accuracy, completeness, or reliability of any nutritional information presented.

Please note that the recipes and nutritional information provided

are not intended to replace professional dietary advice or treatment. Always

consult with a qualified healthcare professional or nutritionist before making

any changes to your diet, especially if you have any underlying health

conditions or dietary restrictions.

https://www.genomic-wellness.com/recipes/bruschetta-tofu