Indian-inspired · Easy
Cumin-turmeric tofu, sweet potato & broccoli
Roasted tofu and sweet potato with tender broccoli, warm cumin and turmeric, and a bright lemon finish. A complete plant-based lunch made on two trays.
Estimated nutrition
Per portion and for your whole batch. These are ingredient-based estimates, not laboratory-tested nutrition facts. Optional ingredients are excluded.
Estimated nutrition uses the stated raw, dry and drained weights, assumes all oil is eaten, and includes explicit reference-food proxies and ranges. Actual brands, trimming and cooking losses vary. This is not laboratory analysis or a medical recommendation.
| Nutrient | Per portion | Whole batch |
|---|---|---|
| Calories | 394–494 kcal | 1579–1976 kcal |
| Protein | 19.7–32.1 g | 78.9–128.4 g |
| Carbs | 52.3–52.5 g | 209.4–210 g |
| Fiber | 10.3–12.5 g | 41.3–49.8 g |
| Sugars | 11.2 g | 44.9 g |
| Added sugars | 0 g | 0 g |
| Fat | 14.3–21.2 g | 57.4–84.8 g |
| Saturated fat | 2.3–3.1 g | 9.5–12.4 g |
| Sodium | 307–311 mg | 1230–1243 mg |
| Cholesterol | 0 mg | 0 mg |
USDA FoodData Central references. Brands, food varieties, preparation and portion size change the result. Added sugars assume plain, unsweetened ingredients; for prepared breads and sauces, a range shows zero to the reference food’s total sugar because the added amount is unspecified.
Ingredients, sources & assumptions
All listed edible food and oil are counted as eaten. Cooking losses and final cooked weight are not measured. Some ingredients use a stated reference food or a proxy for a missing nutrient. No personalized dietary advice.
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) · 600 g in the original batch
Range uses two USDA firm-tofu references: calcium/nigari (172448) and calcium sulfate (172475). Their moisture and nutrients differ substantially; this reference range does not cover every brand. Sugar missing from the calcium-only record uses the calcium/nigari value as a proxy.
USDA food reference USDA alternative referenceSweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program) · 800 g in the original batch
USDA food referenceBroccoli, raw · 400 g in the original batch
USDA food referenceOil, olive, salad or cooking · 30 g in the original batch
USDA food referenceSpices, cumin seed · 2 g in the original batch
USDA food referenceSpices, turmeric, ground · 1 g in the original batch
USDA food referenceLemons, raw, without peel · 40 g in the original batch
USDA food referenceSalt, table · 1.5 g in the original batch
USDA food referenceCalculation version 2. Source records and method are documented in our nutrition guide.
Nutrition guidanceLet’s make it
Amounts below match your selected batch. Follow each short step, and use timers as reminders to check the food.
Equipment
Oven · Two large rimmed baking sheets · Baking parchment rated for the oven temperature · Mixing bowls · Kitchen scale · Knife · Cutting board · Clean kitchen towel
- 1
Heat the oven and dry tofu
Heat the oven to 425°F / 220°C and line two large rimmed trays with oven-rated parchment. Wash hands and produce. Pat 600 g drained tofu cubes dry with a clean towel and let drain while preparing the vegetables. Avoid crushing the cubes; a drier surface browns more easily.
- 2
Season tofu and sweet potato
Prepare 800 g sweet potato. Mix 20 g olive oil with 2 g cumin, 1 g turmeric and 1 g salt in a large bowl. Toss sweet potato and tofu gently to coat. Spread the sweet potato over one tray and tofu over half of the other tray, leaving room between pieces.
- 3
Give the trays a head start
Roast the tofu and sweet potato for 10 minutes. Meanwhile toss 400 g broccoli with 10 g olive oil and 0.5 g salt. For larger batches, use more trays or cook in batches rather than piling food up.
- 4
Add broccoli and finish roasting
Add broccoli to the reserved space beside the tofu. Turn the tofu and sweet potato pieces carefully. Roast another 18–25 minutes, rotating the trays between racks halfway through, until sweet potato is soft to a fork, broccoli is tender and tofu edges are golden. Remove any component that finishes early; do not wait for blackened edges.
- 5
Finish with lemon
Toss the hot food gently with 40 g peeled, seeded, finely chopped lemon flesh and its juices. Divide among the selected portions. Let cool to a comfortable eating temperature; the sweet potato is the starchy part of this meal, so no separate rice is needed.
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Make it work for you
For kids & different preferences
Soften sweet potato and broccoli until easily mashed, and cut tofu into small pieces matched to the child’s texture skills. Check the soy allergen. Seat young children upright and supervise eating; this is family food, not infant-feeding guidance.
Storage & packed lunches
Refrigerate in shallow covered containers at 40°F / 4°C or colder within 2 hours, or within 1 hour above 90°F / 32°C. Use within 3 days. Pack cold with ice packs when taking along.
Freezing & reheating
Freeze cooked tofu and vegetables in portioned containers for up to 1 month for quality. Thaw in the refrigerator; tofu becomes firmer and broccoli softer.
Reheat leftovers to 165°F / 74°C throughout, checking several places. A covered skillet with a little drinking water or the microwave helps prevent drying.
If something looks different
Cooking times are guides. Check texture and temperature; larger batches need extra pan space and may take longer.
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Version 1 · Updated 2026-10-24
Bethany’s Kitchen · /recipes/cumin-turmeric-tofu-sweet-potato-broccoli · Original instructions and generated food illustration. Public culinary sources informed the combination; no third-party prose or photograph copied. Not physically kitchen-tested or human-reviewed.