Cast Iron Seared & Oven-Roasted Tofu with Mushrooms, Peppers & BBQ Sauce — 4-Meal Vegan Prep
Chef Derek Sarno shows how to build four high-protein vegan meal prep containers using whole-roasted extra-firm tofu seasoned with a sage-and-onion 'pork' spice blend. The technique focuses on cast iron searing for a golden crust before finishing everything — tofu, chestnut mushrooms, tri-color peppers, and onions — together on one sheet pan in the oven. Served over brown rice with wilted spinach and BBQ sauce.
30:00
by Derek Sarno
#dairy-free #cast iron cooking #sheet pan #batch cooking #high protein #under 30 minutes #vegan #mushrooms #BBQ #quick meals #meal prep #plant-based #tofu #whole foods
More Vegan & Plant-Based Videos
How Minced Mushrooms Replace Meat in This Smoky, Protein-Packed Vegan Chili
King Oyster Mushrooms Pulled & Caramelized in BBQ Sauce: The 10-Year Vegan Sandwich Recipe
Cauliflower-Tofu Scramble That Actually Looks Like Eggs (Vegan Breakfast Tacos)
The Turmeric Poaching Trick That Turns Tofu Into a Perfect Egg Sandwich — No Pressing Required
🧾 Ingredients
- 11 block extra firm tofu, sliced in half
- 24 cups prepared brown rice
- 31 cup BBQ sauce
- 43 tri-colored bell peppers, large diced
- 5½ large onion, large diced
- 6300g chestnut mushrooms, halved
- 7200g baby spinach
- 8Handful of fresh coriander or parsley
- 93 tbsp pork-style seasoning blend (sage and onion)
- 10½ tsp granulated garlic
- 11Black pepper
- 12Kosher or sea salt flakes
- 13Sunflower oil
AdvertisementMedium Rectangle · 300×250