This simple Sheet-Pan Dinner – Honey Miso Carrot Tofu Bowl – is FAST, healthy and super tasty. It’s low in calories (under 300!) and can be easily adapted for meat- eaters living under the same roof by substituting salmon or chicken for the tofu. A simple marinade of miso paste, apple cider vinegar, honey (or maple) and a little olive oil is poured over tofu filets ( or salmon or chicken) and carrots, and placed in the oven to bake. When it comes out, it has a wonderful caramelization. Even though the recipe is basic and simple, it is satisfying and nutritious. And of course, feel free to add other veggies to the mix and make this your own.
If you are vegan, swap maple for the honey, but the honey does taste especially lovely with the carrots.
For more easily “Adaptable” recipes for mixed households make sure to visit the Adaptable Category in the Recipe Index.
Here I’m using a local honey called South Perry Honey. There are so many health benefits to eating honey- especially local, raw, unpasteurized, unfiltered honey- it’s truly amazing. If you get seasonal allergies, consuming local honey can help with this. It’s because the little bits of pollen in your local honey, inoculate you and make you more immune to the symptoms. Don’t take my word for it, do you own research, try it, see for yourself.
Here in this Honey Miso Carrot Tofu Bowl recipe, cut carrots at a diagonal to about ½ inch thick.
Then whisk up the simple marinade on the stove – honey, miso paste, vinegar and a little oil.
Pour it over the tofu and the carrots. Here you could add chicken breast or salmon too ( making sure to season with salt and pepper).
Into the oven it goes…. and when it comes out, the tofu and carrots have this lovely delicious caramelization. It’s so good!
When it comes out sprinkle with toasted sesame seeds and fresh herbs or scallions. For added protein, toasted cashews would be a nice addition here too.
How easy is that?
A delicious meal that is low in calories ( under 300 per serving! ) and is vegan adaptable by swapping the maple for the honey.
Give it a whirl this week!
Honey Miso Carrot Tofu Bowl
Here’s a quick, adaptable sheet-pan dinner that can be made with tofu ( or salmon or chicken) and carrots with a Honey Miso Marinade ( or sub maple). Feel free to swap the carrots for parsnips or sweet potato.
- Prep Time: 10
- Cook Time: 30
- Total Time: 40 minutes
- Yield: 2
- 1 tablespoons honey ( or sub maple)
- 2 tablespoons apple cider vinegar
- 1 tablespoon miso
- 1 1/2 tablespoon olive oil
- 4 large carrots- peeled or scrubbed ( or sub sweet potato, yam, parsnips)
- 8 ounces tofu – extra firm ( or add salmon or chicken breast…see notes)
- salt and pepper and optional chili flakes to taste
- Garnish- Orange zest ( optional) toasted sesame seeds, nuts, ¼ cup cilantro or scallions
- Preheat oven to 425F
In a small pot over medium heat, whisk honey, vinegar, miso and oil unit smooth. Set aside
- Slice carrots at an angle into ⅓ -½ inch disks.
- Blot tofu with paper towels and slice into ¾- 1 inch slices, blot again.
- Line a sheet pan with parchment.
- Place carrots in single layer on the sheet pan, and beside them add the tofu.
- Season the tofu ( and chicken) with salt and pepper – and if you like, add chili flakes.
- Spoon or brush on the honey-miso marinade generously over the tofu and drizzle an remaining over the carrots. If carrots seem dry, drizzle with a little more oil. Give a quick toss, spread out, and place in the oven for 30 minutes.
- Divide carrots among two bowls, top with tofu. Garnish with fresh orange zest ( optional) , toasted sesame seeds and some fresh cilantro ( or scallions).
If using salmon, it will cook much faster than the carrots. Depending on how thick, it may only need 10-15 in the oven, so either take it out early, or put it in later. Chicken breast ( boneless) will cook relatively the same amount of time as carrots ( give or take) but always check as thicker or larger breasts will obviously take longer, and smaller may take less time.