This is a delicious Roasted Broccoli and Cauliflower side dish that, when piled on top of our creamy, Mediterranean-inspired, high protein whipped tofu, can work as a main entree, too! Veggies seasoned with a homemade za'atar spice blend, and roasted to crispy perfection, then piled high on top of a dreamy-creamy spread made from blended tofu and Mediterranean flavors.
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This recipe takes simple ingredients and makes them feel incredibly special. It's an easy weeknight side dish, and also perfect for a fancy occasion.
Try roasted broccoli and cauliflower with seasonal fall entrees, like Sauteed Tempeh, or with Mediterranean fare, like these Mediterranean Stuffed Sweet Potatoes.
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Heart Health Benefits of Roasted Broccoli and Cauliflower
This recipe is designed to align with the heart healthiest eating patterns, and does it deliciously! Studies show people eating more cruciferous vegetables, like broccoli and cauliflower, experience lower blood pressure readings (1) and lower cardiovascular risk.
Soy foods, like tofu, are also known to benefit the heart. Soybeans are legumes, and contain protein, polyunsaturated fats, fiber, vitamins, and minerals, and are naturally low in saturated fat and cholesterol free. The benefit is greatest when these are used in place of fatty animal protein options (2), which can help lower LDL cholesterol.
Macronutrients
Our veggie side dish is high in protein, and high in fat - specifically high in monounsaturated fat, because of our use of olive oil in roasting the vegetables. It is also a good source of polyunsaturated fat, from both the olive oil and tofu.
It's also low in total carbohydrates, but high in fiber.
Micronutrients and Bioactive Components
Bioactive compounds are substances that have effects within the body that promote good health. Here are some of the most abundant bioactive compounds in roasted broccoli and cauliflower with whipped tofu:
- Sulforaphane - (in broccoli and cauliflower) a phytochemical in cruciferous vegetables that may reduce inflammation, improve endothelial function, lower cholesterol, and help maintain vascular function (3, 4);
- Dietary nitrates - (in broccoli and cauliflower) converted to nitric oxide, which relaxes blood vessels and lowers blood pressure (5);
- Vitamin K1 - (in broccoli and cauliflower) may help prevent artery calcification (6);
- Soluble fiber - (in vegetables) a type of fiber that dissolves in water and can help lower cholesterol and blood sugar (7);
- Insoluble fiber - (in vegetables and tofu) type of fiber that does not dissolve in water, and helps add bulk to the stool, reducing constipation risk (7);
- Genistein and daidzein - (in tofu) soy isoflavones that can help lower LDL cholesterol and improve heart health markers (8, 9);
- Monounsaturated fats - (in olive oil) type of fat molecule that can help lower LDL cholesterol, and provides nutrition to maintain and build you body's cells (10); and
- Hydroxytyrosol and oleuropein - (in olive oil) polyphenols that may be preventative against high blood pressure, stroke, and heart attack (11).
Ingredients
Here is what you'll need for this recipe, along with some applicable substitutions and notes.
- Fresh broccoli - frozen will not work well for this
- Fresh cauliflower - again, not frozen
- Za'atar seasoning
- Olive oil - or whatever oil you like to cook with
- Firm tofu - drained and pressed for about 10 minutes
- Tahini - almond butter or natural peanut butter will also work in a pinch
- Lemon juice - fresh or canned
- Cumin
- Smoked paprika
- Coriander
- Cinnamon
- Ginger
- Salt - optional but recommended here to help enhance the flavors
See recipe card for quantities.
Instructions
There might look like a lot of ingredients, but roasted broccoli and cauliflower is simple, and the whipped tofu might be even easier. Here's how!
- Step 1: Chop the broccoli and cauliflower into florets, and transfer to a lined baking sheet.
- Step 2: Toss with olive oil and za'atar spice blend.
- Step 3: Roast until slightly charred and crispy.
- Step 4: Cover with foil for 10 minutes.
- Step 5: Place the tofu into a food processor bowl.
- Step 6: Add the spiced, tahini, and lemon juice.
- Step 7: Process on high for a few minutes until the mixture is very smooth.
- Step 8: Spread the whipped tofu onto a serving plate. Gently warm it if desired.
- Step 9: Top with the roasted vegetables, and drizzle with tahini.
- Step 10: Sprinkle with pine nuts and chopped parsley if desired.
Hint: covering the roasted veggies with foil allows the tougher, thicker stems to steam and soften a little before serving. Don't skip this step.
Variations
Try these variations on this dish!
- Spicy - drizzle the finished dish with chili crisp or blend it into the whipped tofu
- Cheesy - add ¼ cup Nutritional Yeast to the whipped tofu for a deliciously umami cheesy flavor
- Herby - add a variety of chopped herbs to the food processor while making the whipped tofu. Any combination of parsley, cilantro, mint, dill, and/or basil would be delicious
- Soy free - make it soy free, but still high protein, by substituting a can of chickpeas for the tofu, or simply use your favorite hummus as the spread!
Equipment
A food processor is a must for this recipe.
Otherwise you will need more typical kitchen equipment, like a baking sheet (have a lining for it), a cutting board and knife, and measuring cups and spoons.
Storage
This dish is best eaten right after it's made. Once refrigerated, the vegetables will start to soften, and the whipped tofu will become more chunky. However this recipe is safe to refrigerate and reheat for up to 5 days.
This is not freezer friendly.
Healthy heart pro tip
If you get a commercial za'atar blend, check the label for sodium content. While our homemade za'atar spice blend is low sodium, most store-bought versions are not.
FAQ
This happens because the proteins in the tofu link together and become a more solid mass. Whipping the tofu breaks some of these linkages apart so you have a smooth, creamy result, but chilling it allows it to start reforming. You can fix it by re-whipping it, or just adding more liquid in the first whipping.
Yes, of course! Simply leave it out and just have the roasted broccoli and cauliflower! Or, to maintain the high protein of it, use hummus as the spread.
Related
Looking for more roasted vegetables? Try these:
Pairing
These are my favorite dishes to serve with roasted broccoli and cauliflower:
📖 Recipe
Roasted Broccoli and Cauliflower with Whipped Tofu
Equipment
Ingredients
For the Vegetables
- 3 cups Fresh Broccoli Florets
- 3 cups Fresh Cauliflower Florets
- 2 tablespoon Olive Oil
- 2 teaspoon Za'atar Seasoning
For the Whipped Tofu
- 1 block Firm Tofu drained and pressed
- 2 tablespoon Lemon Juice
- 1 tablespoon Tahini
- 1 tablespoon Cumin
- 1 teaspoon Smoked Paprika
- ½ teaspoon Coriander
- ¼ teaspoon Cinnamon
- ¼ teaspoon Ginger
- ¼ teaspoon Salt
- Extra tahini to drizzle, pine nuts, and chopped parsley to garnish as desired
Instructions
- Preheat oven to 500° F.
- Chop the broccoli and cauliflower into medium to large size florets, and transfer to a lined baking sheet.
- Toss with olive oil and za'atar seasoning.
- Bake for about 20 minutes, until the florets are nicely browned but not burned.
- Remove from the oven and cover with foil for 10 minutes.
- While the veggies roast, make the whipped tofu. Break apart the tofu into large chunks and put it in the bowl of a food processor.
- Add all the rest of the whipped tofu ingredients, and process on high speed for a few minutes, until the mixture is very smooth.
- Warm the tofu gently if desired. It's delicious hot or room temperature!
- Spread the tofu on a serving dish, and pile the veggies on top.
- Garnish with a drizzle of tahini, and a sprinkle of pine nuts and parsley, as desired.
Nutrition
*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.
Food safety
Safety is our top priority in the kitchen! Always keep these tips in mind.
- Do not use the same utensils on cooked food, that previously touched raw meat
- Wash hands before touching food, and after touching raw meat, your hair, face, pets, etc.
- Don't leave food sitting out at room temperature for longer than 2 hours (or 1 hour if the weather is hot)
- Never leave cooking food unattended
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