Roasted Fennel with Tofu and Oranges


Tofu is an excellent meatless source of iron and pairing tofu with citrus fruit in this Asian-inspired dish is doubly beneficial: it’s delicious, of course, but the vitamin C in the fruit also aids in iron absorption. This recipe comes to us from Olga of Mango & Tomato.

Serves 1-2

For the marinade:

  • 1/4 teaspoon red pepper flakes
  • 2 teaspoons ginger, microplaned
  • 1/4 cup Hoisin sauce*
  • 1/3 cup orange juice
  • 1 tablespoon soy sauce*
  • 2 garlic cloves, microplaned

For the dish:

  • 8 ounces cubed extra firm tofu
  • 1 bulb of fennel, cored, thinly sliced
  • 1 orange, segmented
  • salt & pepper to taste

*look for low-sodium versions

Combine all ingredients for the marinade and pour into two different bowls. Add tofu to one and fennel to another. Marinade for 30 minutes.

Preheat the oven to 450. Drain fennel (keep the marinade!) and add to a cookie sheet. Roast for 15 minutes.

In a skillet with a bit of oil stir fry tofu (again, remember to drain it first and keep the marinade).

In a small pot add strained marinade and heat until it becomes thick.

Combine roasted fennel with tofu (this recipe only needs about 1/4 of the amount–use the rest for another dish) and oranges. Season with salt and pepper and drizzle with the thickened marinade.

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Nutrition Information

Roasted Fennel with Tofu and Oranges

Servings per Recipe: 2

Amount per Serving

Calories:  299

Calories from Fat:  66

Total Fat:  7g

Saturated Fat:  1

Cholesterol:  1mg

Sodium:  879mg

Potassium:  829mg

Carbohydrates:  44g

Dietary Fiber:  9g

Protein:  16g

Sugars:  21g

Vitamin A:  9%

Vitamin C:  165%

Calcium:  20%

Iron:  24%

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