Healthy Roasted Tofu with Vegetables

Name: Healthy Roasted Tofu with Vegetables
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 4 servings
Ingredients: 14 oz firm tofu, drained and pressed; 2 cups broccoli florets; 1 red bell pepper, sliced; 1 carrot, sliced; 1 zucchini, sliced; 3 tablespoons soy sauce; 2 tablespoons olive oil; 1 tablespoon sesame oil; 2 cloves garlic, minced; Salt and pepper to taste

Highlighted under: Healthy & Light

When I set out to create a dish that was both nutritious and satisfying, I found the perfect combination in roasted tofu and vibrant vegetables. This recipe marries the nutty flavor of baked tofu with a colorful array of veggies, making it a delightful centerpiece for any meal. The beauty of this dish lies in its versatility; you can easily customize it with whatever seasonal vegetables you have on hand. Join me in exploring this healthy and delicious option that brings out the best in plant-based ingredients.

Created by

Sophia Lane

Last updated on 2026-01-06T09:49:17.407Z

Making this Healthy Roasted Tofu with Vegetables was a turning point in my cooking journey. I often struggled to find dishes that were both healthy and delightful, but this recipe showed me how simple ingredients could shine. The toasting of the tofu creates a crispy edge while retaining a tender center, and the array of vegetables—each with their own unique flavors—brings the perfect balance to the meal.

Through trial and error, I discovered that marinating the tofu while preparing the vegetables enhances its flavor significantly. I commonly use soy sauce, garlic, and a splash of sesame oil, but feel free to experiment with your favorite marinades. Trust me, this method will elevate your tofu experience!

        Why You'll Love This Recipe
        Crispy tofu that perfectly absorbs the marinade flavors
A rainbow of vegetables that add both color and nutrients
Quick and easy preparation makes it perfect for busy weeknights

      

The Importance of Tofu in This Dish

Tofu serves as a fantastic protein source in this recipe, making it a staple in plant-based diets. When selecting tofu, firm or extra-firm varieties work best since they hold their shape and texture during cooking. Properly pressing the tofu removes excess moisture, allowing it to absorb the marinade more effectively. After marinating for 10-15 minutes, the tofu becomes infused with flavors, enhancing its overall taste and texture during roasting.

Another key aspect is how the roasting process transforms the tofu. As it bakes, the outside becomes crisp while the inside remains tender, creating a delightful contrast. Watch for a golden-brown color that indicates the tofu is perfectly roasted. This method not only boosts the flavor but also adds an appealing texture, making it an excellent addition to salads, grain bowls, or served on its own.

Choosing and Preparing Vegetables

The variety of vegetables used in this dish not only adds vibrant color but also contributes essential vitamins and minerals. Broccoli provides a crunch and is high in antioxidants, while red bell pepper adds a sweet flavor along with a dose of vitamin C. When selecting vegetables, opt for those that are fresh and in season for the best taste and nutrition. Feel free to swap out any of these with favorites like bell pepper or snap peas if you prefer.

Preparation is simple: wash and chop each vegetable into uniform sizes to ensure even cooking. This also helps them roast consistently, achieving that desirable caramelization. A light drizzle of olive oil not only helps in roasting but keeps the veggies from drying out. Aim to season them generously with salt and pepper before tossing to coat, enhancing their natural flavors during roasting.

Serving and Storage Tips

Once your Healthy Roasted Tofu and Vegetables are out of the oven, consider serving them over a bed of quinoa or brown rice for a wholesome meal. They make an excellent bowl for lunch when drizzled with a tangy dressing or served warm in a wrap. If you want to elevate the dish, garnish with sesame seeds or chopped green onions for added crunch and flavor.

If you're meal prepping, this dish holds up well in the fridge for up to three days. Store the tofu and vegetables in an airtight container to keep them fresh. When reheating, do so in a skillet over medium heat to revive the crispiness of the tofu, as microwaving can make it chewy. For longer storage, consider freezing the vegetables separately from the tofu to maintain their textures.

Ingredients

Gather the following ingredients to prepare this delicious dish:

Main Ingredients

14 oz firm tofu, drained and pressed
2 cups broccoli florets
1 red bell pepper, sliced
1 carrot, sliced
1 zucchini, sliced
3 tablespoons soy sauce
2 tablespoons olive oil
1 tablespoon sesame oil
2 cloves garlic, minced
Salt and pepper to taste

Make sure to have all these ingredients ready for roasting.

Instructions

Follow these steps to create your healthy roasted tofu dish:

Preheat Oven

Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper for easy cleanup.

Prepare Tofu

Cut the pressed tofu into cubes and place it in a bowl. Add soy sauce, sesame oil, garlic, salt, and pepper. Mix well to ensure tofu is evenly coated.

Prepare Vegetables

In another bowl, combine broccoli, bell pepper, carrot, and zucchini. Drizzle with olive oil and season with salt and pepper. Toss to coat.

Roast Tofu and Vegetables

Spread marinated tofu on one half of the prepared baking sheet and the seasoned vegetables on the other half. Roast in the oven for about 25-30 minutes, flipping halfway through.

Serve

Once everything is golden and crispy, remove from the oven and let it cool for a few minutes. Serve warm as a main dish or alongside rice.

Enjoy your homemade Healthy Roasted Tofu with Vegetables!

Pro Tips

Feel free to mix and match vegetables based on what’s in season or your personal preferences. For added flavor, consider garnishing with sesame seeds or green onions before serving.

Flavor Variations

The marinade used for tofu can be varied to suit your preferences or to use up ingredients on hand. Try adding different spices, such as smoked paprika or ground ginger, for a unique flavor profile. A splash of rice vinegar can add tang, or replace some soy sauce with a bit of maple syrup for a subtle sweetness. Remember to adjust the seasoning each time to maintain balance in flavors.

For additional protein and crunch, consider adding nuts or seeds before serving. Chopped almonds or toasted sesame seeds can elevate the dish and enhance the nutritious aspects. Experimenting with different marinades or toppings can turn this base recipe into a customizable canvas for endless flavor adventures.

Common Troubleshooting Tips

When roasting vegetables, it’s essential to ensure they are spread out in a single layer on the baking sheet. Overcrowding can lead to steaming rather than roasting, resulting in soggy vegetables. If you notice this happening, you can increase the oven temperature slightly or roast in batches to achieve that desired crispness.

If your tofu isn’t browning as expected, check the oven temperature with a thermometer. An underheated oven may prevent proper roasting. Alternatively, consider broiling the tofu for the last few minutes for added crispiness, but keep a close eye to avoid burning.

Questions About Recipes

→ Can I use different types of tofu?

Yes, you can use soft or extra-firm tofu, but the texture will vary. Firm tofu holds its shape better during roasting.

→ How long does leftover roasted tofu last?

Leftover roasted tofu can be stored in an airtight container in the refrigerator for up to 3 days.

→ Can I make this dish vegan?

The recipe is already vegan-friendly, as it relies on plant-based ingredients.

→ What can I serve with this dish?

This roasted tofu pairs wonderfully with steamed rice, quinoa, or a fresh salad.