Want a delicious plant-based meal on the table in 30 minutes? Here are two one-dish dinners that you’re going to love.

Savory Tofu & Broccoli

1 14 oz. package extra-firm tofu

2 Tbs. mayonnaise

1 Tbs. reduced-sodium soy sauce

1 tsp. dijon mustard

½ tsp. toasted sesame oil

½ tsp. honey

4 cups chopped broccoli

1 Tbs. + 1 Tbs. peanut oil

1 bunch scallions, chopped

  1. Cut the tofu into ½-inch-thick triangles. Blot with a paper towel.

  2. Make the sauce: In a medium bowl, whisk together the mayonnaise, soy sauce, mustard, sesame oil, and honey.

  3. Stir-fry the broccoli in 1 Tbs. of the peanut oil until tender-crisp, 2-5 minutes. Stir in the scallions and stir-fry for 1 minute more. Divide into two bowls.

  4. Add the remaining 1 Tbs. of oil to the pan. Sauté the tofu until browned on both sides, 2-5 minutes. Add the tofu to the bowls. Drizzle with the sauce.

Serves 2. | Time: 20 minutes.

Per serving (3 cups):

Calories: 510

Total fat: 36 g

Sat fat: 5 g

Carbs: 23 g

Fiber: 9 g

Total sugars: 7 g

Added sugars: 1 g

Protein: 27 g

Sodium: 510 mg

Spiced Chickpeas & Butternut

2 cups chopped butternut squash

1 onion, chopped

1 Tbs. + 1 Tbs. olive oil

1 15 oz. can no-salt-added chickpeas, drained

2 tsp. curry powder

¼ tsp. + ¼ tsp. kosher salt

2 Tbs. tahini

2 Tbs. fresh lemon juice

1 small clove garlic, minced

a few cilantro leaves

  1. Preheat the oven to 450°F. On a large sheet pan, toss the squash and onion with 1 Tbs. of the oil. Roast until the squash is tender, 20-25 minutes.

  2. On a sheet pan, toss the chickpeas with the remaining 1 Tbs. of oil, the curry powder, and ¼ tsp. of the salt. Roast for 15 minutes.

  3. Make the sauce: In a medium bowl, whisk together the tahini, lemon juice, garlic, remaining ¼ tsp. of salt, and 1 tsp. of water.

  4. Divide the vegetables and chickpeas into two bowls. Drizzle with the sauce and top with cilantro.

Serves 2. | Time: 30 minutes.

Per serving (2 cups):

Calories: 520

Total fat: 24 g

Sat fat: 3 g

Carbs: 62 g

Fiber: 14 g

Total sugars: 8 g

Added sugars: 0 g

Protein: 17 g

Sodium: 540 mg

Got a question or suggestion? Write to Kate at healthycook@cspinet.org.

Photos: Kate Sherwood & Jennifer Urban/CSPI.