🥢 A Fresh, Fuss-Free Asian-Inspired Dinner for One
Some nights, you just want something clean, balanced, and full of flavour — without frying pans flying everywhere. That’s exactly where this Baked Tofu with Asian Greens comes in.
It’s light yet satisfying, packed with plant protein, and bursting with those fresh, umami-rich flavours that make Asian-inspired dishes so comforting. The best bit? Everything bakes on a single tray while you prep your greens or scroll your phone for the next 15 minutes.
This dish is the kind of easy, nutritious dinner that Plan4One is all about — solo-friendly, low-fuss, and big on flavour without breaking the bank.
💚 Why You’ll Love This Recipe
- Vegan & high-protein: The perfect plant-based protein boost.
- Crispy outside, soft inside: That golden tofu magic.
- Nutrient-dense greens: Packed with iron, calcium, and antioxidants.
- Easy to bake, easy to clean: No oil-splattered stove tops.
- Full of flavour: Savoury tamari, sesame, and ginger make this shine.
🧘♀️ Key Nutrients & Health Benefits
- Tofu – Excellent source of complete plant protein and calcium.
- Bok choy & broccolini – High in vitamin K, iron, and immune-boosting antioxidants.
- Sesame oil – Adds flavour and healthy fats for brain and hormone support.
- Ginger & garlic – Natural anti-inflammatory and gut-friendly.
- Tamari (or soy sauce) – Provides umami flavour while being gluten-free.
Per serve (approximate):
✅ Calories: 410
✅ Protein: 28g
✅ Carbs: 18g
✅ Fats: 22g
✅ Fibre: 8g
🥢 Ingredients (Serves 1)
For the Tofu Marinade:
- 150g firm tofu, drained and cubed
- 1 tbsp tamari (or low-sodium soy sauce)
- 1 tsp sesame oil
- ½ tsp rice vinegar
- ½ tsp honey or maple syrup
- 1 garlic clove, minced
- ½ tsp grated fresh ginger
- Pinch of chilli flakes (optional)
For the Veggies:
- 1 small bunch bok choy, halved
- 4–5 broccolini stems
- ½ small carrot, julienned
- 1 tsp olive or sesame oil
- Squeeze of lime or lemon, to serve
- 1 tsp sesame seeds, for garnish
🔪 Step-by-Step Instructions
Step 1 – Prep the tofu
Pat tofu dry with paper towel and cut into cubes. Mix all marinade ingredients in a small bowl, add tofu, and let it soak up the flavour for 10–15 minutes (or overnight if you’re a planner).
Step 2 – Bake until golden
Preheat oven to 200°C (fan-forced). Line a small baking tray with baking paper. Spread tofu evenly and bake for 20–25 minutes, flipping halfway, until golden and crisp on the edges.
Step 3 – Steam or stir-fry your greens
While tofu bakes, heat a small pan with a teaspoon of sesame or olive oil. Add bok choy, broccolini, and carrot. Stir-fry for 2–3 minutes or until just tender and vibrant green.
Step 4 – Combine & serve
Arrange your greens in a bowl or plate. Top with baked tofu, drizzle with leftover marinade (optional), and sprinkle with sesame seeds and a squeeze of lime.
🔄 Smart Swaps & Add-Ons
- Add brown rice or soba noodles for a more filling meal.
- Use tempeh instead of tofu for extra texture and probiotics.
- Swap bok choy for kale or spinach if that’s what’s in the fridge.
- Add crushed peanuts or cashews for a satisfying crunch.
🧊 Storage & Reheat Tips
If you happen to have leftovers (lucky you):
- Store in an airtight container for up to 2 days.
- Reheat tofu in the oven or air fryer to keep it crisp.
- Refresh the greens with a splash of water in the microwave.
🌱 Plan4One Tip
Tofu gets better with a little patience. Try pressing it between paper towels for 10 minutes before marinating — it’ll soak up flavour like a sponge.
For a quick weekday win, double the tofu and keep half in the fridge for tomorrow’s lunch — toss it through a salad or wrap it in rice paper rolls for an easy repeat meal.
🌟 Final Thoughts
This Baked Tofu with Asian Greens proves that plant-based cooking for one can be exciting, easy, and genuinely delicious. It’s full of protein, freshness, and that perfect balance of sweet-salty-savoury that makes every bite addictive.
So next time you’re craving takeaway, try this instead — your body (and your wallet) will thank you.
If this recipe hit the spot, why not share it with a friend who’s tofu-curious?
Or better yet — subscribe to Plan4One for more solo-friendly dinner ideas that keep things light, tasty, and healthy without the hassle.
Cooking for one doesn’t have to mean compromise — it means cooking smarter. 💚
