Lunch recipe · from the recipe book

Italian Herb Tofu Balls with Roasted Vegetables

Name: Italian Herb Tofu Balls with Roasted Vegetables
Prep time: 35 min
Cook time: 30 min
Total time: 1 h 5 min
Yield: 4 servings
Ingredients: 14 oz (400 g) Firm tofu, pressed and crumbled; 1 large (50 g) Eggs, beaten; ½ cup (60 g) Plain dry breadcrumbs; ⅓ cup grated (30 g) Grated Parmesan; 3 cloves (9 g) Garlic, minced; ½ cup chopped (80 g) Yellow onion, finely grated; ¼ cup chopped (15 g) Fresh parsley, chopped; 2 tsp (2 g) Dried oregano; 2⅛ tsp (10 g) Low-sodium soy sauce; 3 small (500 g) Red potatoes, cut into 1-inch chunks; 1½ medium (300 g) Zucchini, cut into half-moons; 2 medium (240 g) Red bell pepper, cut into strips; 2 tbsp (30 g) Olive oil; ½ tsp (3 g) Salt; ½ tsp (1 g) Black pepper

Golden, savory tofu balls flavored with Parmesan, garlic and oregano, served alongside caramelized roasted zucchini, peppers and red potatoes.

Oven
1 hr 5 min · 35 min hands-on
Serves 4
Vegetarian

31–45 g carbs
Fiber 6 g+
Sat fat 4 g or less
500 calories or less

Ingredients

14 oz400 gFirm tofupressed and crumbled
1 large50 gEggsbeaten
½ cup60 gPlain dry breadcrumbs
⅓ cup grated30 gGrated Parmesan
3 cloves9 gGarlicminced
½ cup chopped80 gYellow onionfinely grated
¼ cup chopped15 gFresh parsleychopped
2 tsp2 gDried oregano
2⅛ tsp10 gLow-sodium soy sauce
3 small500 gRed potatoescut into 1-inch chunks
1½ medium300 gZucchinicut into half-moons
2 medium240 gRed bell peppercut into strips
2 tbsp30 gOlive oil
½ tsp3 gSalt
½ tsp1 gBlack pepper

Steps

Preheat the oven to 425°F (220°C) and line two sheet pans with parchment.
Press the tofu in a towel for 10 minutes to remove moisture, then crumble it finely into a bowl.
Toss the potato, zucchini and bell pepper with two-thirds of the olive oil, the salt and the black pepper on one sheet pan; roast 15 minutes.
Meanwhile, add the egg, breadcrumbs, Parmesan, garlic, onion, parsley, oregano and soy sauce to the tofu and mix well until it holds together.
Roll the tofu mixture into about 20 balls and set them on the second sheet pan; brush with the remaining one-third of the olive oil.
Stir the vegetables and return them to the oven with the tofu balls; roast both 22 to 25 minutes, turning the balls halfway, until the balls are golden and reach 160°F (71°C) in the center and the vegetables are tender and browned.
Serve the tofu balls over the roasted vegetables.

Contains: Milk, Egg, Gluten, Soy.

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Saved in the Every Helping recipe book on October 24, 2026.

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Italian Herb Tofu Balls with Roasted Vegetables

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