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Garden Indian Tray Bake with Tofu

Garden Indian Tray Bake with Tofu A CIF Food Is Medicine lunch inspired by Indian flavors with emphasis on Anti-Inflammatory, Heart Healthy, High Fiber, Diabetes-Friendly, Cancer Prevention Education. Designed for Food Is Medicine programming with fiber-rich plants, lean proteins, healthy fats, herbs, spices, and lower-sodium flavor building. This recipe supports practical, affordable meal planning for chronic disease prevention education and community cooking demonstrations.
Prep Time 10 mins
Cook Time 25 mins
Total Time 35 mins
Cooking Method:
Cuisine:
Courses:
Difficulty: Beginner
Cooking Temp: 400°F  C
Servings: 4
Estimated Cost: 8
Calories: 350
Best Season: All Seasons
Dietary: Dairy-Free, High Fiber
Description
A CIF Food Is Medicine lunch inspired by Indian flavors with emphasis on Anti-Inflammatory, Heart Healthy, High Fiber, Diabetes-Friendly, Cancer Prevention Education.
Ingredients:
  • 1 pound tofu
  • 1 cup cooked lentils
  • 1 cup carrots
  • 2 cups spinach
  • 2 cups cauliflower
  • garam masala
  • coriander
  • garlic
  • 1/4 cup pumpkin seeds
  • black pepper to taste
Instructions
  1. 1
    Preheat oven to 400°F and line a sheet pan if desired,
    Combine ingredients with olive oil, herbs, spices, and citrus,
    Roast or bake until vegetables are tender and protein is cooked through,
    Serve warm with fresh herbs or lemon.
Keywords: garden indian tray bake with tofu, indian, lunch, anti-inflammatory, heart healthy, high fiber, diabetes-friendly, cancer prevention education, 1 cup carrots, 2 cups spinach
Read it online: https://www.mcmh.us/recipe-maker/garden-indian-tray-bake-with-tofu/