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: 1 block of firm tofu, pressed and cubed; 2 cups of mixed vegetables (bell peppers, broccoli, carrots); 2 tablespoons of soy sauce; 1 tablespoon of sesame oil; 1 tablespoon of olive oil; Salt and pepper to taste; 1 teaspoon of garlic powder; 1 teaspoon of ginger powder

Highlighted under: Healthy & Light

I absolutely love making Healthy Roasted Tofu with Vegetables because it offers a delightful combination of flavors and textures. When I first tried roasting tofu, I was amazed at how crispy it can get on the outside while remaining soft inside. This dish is not only satisfying but also packed with nutrients, perfect for a weeknight dinner. The vibrant vegetables add a pop of color and additional flavor, making this recipe not only delicious but visually appealing, too. It’s become a regular in my meal rotation!

Created by

Hayley Morton

Last updated on 2026-01-06T10:25:14.939Z

I discovered the joy of roasting tofu several years ago, and it's been a game-changer for my cooking. The key to perfect roasted tofu is to press it first, which removes excess moisture, allowing it to crisp up beautifully in the oven. When I marinate it with a mix of soy sauce and sesame oil, the flavor really elevates the dish. Paired with seasonal vegetables, it becomes a nutritious and filling meal that's hard to resist.

While experimenting with various vegetables, I found that bell peppers and broccoli work particularly well. They roast to tenderness while retaining a satisfying crunch. I love to serve this dish over brown rice or quinoa, making it a complete meal that I can feel good about. Each bite is a great balance of protein and fiber, perfect for a busy weeknight.

        Why You Will Love This Recipe
        Crispy tofu that packs a punch of flavor
Vibrant and colorful vegetables for a nutritious boost
Quick and easy to prepare, perfect for busy nights

      

Understanding Tofu and Its Preparation

When selecting tofu for this recipe, opt for firm or extra-firm varieties, as they hold their shape better during roasting. It's crucial to press the tofu beforehand to remove excess moisture. This step not only helps in achieving a crispier texture but also allows the marinades to permeate more effectively. I recommend using a tofu press or wrapping it in a clean kitchen towel and placing a heavy object on top for at least 15-20 minutes before cubing.

Coating the tofu with soy sauce, sesame oil, garlic powder, and ginger powder infuses it with deep flavor. For added depth, consider marinating the tofu for 30 minutes to 1 hour if time allows. This extra step enhances the flavor profile, ensuring that every bite is bursting with umami goodness, especially as the tofu caramelizes during roasting.

Vegetable Selection and Roasting Techniques

Choosing the right vegetables can make a big difference in your dish. While this recipe calls for bell peppers, broccoli, and carrots, feel free to substitute with your favorites or seasonal offerings like zucchini, snap peas, or Brussels sprouts. Just remember that vegetables with similar cooking times will roast more evenly. For instance, denser vegetables like carrots might need a bit longer than softer ones like bell peppers, so cut them into smaller pieces to maintain uniform cooking.

Roasting vegetables at a high temperature not only enhances their natural sweetness but also creates a beautiful caramelization. You'll know they are ready to add the tofu when they have softened slightly and begun to develop golden edges, usually around 15 minutes. Keep an eye on them to prevent burning; stir occasionally for even roasting.

Ingredients

For the Tofu and Vegetables

1 block of firm tofu, pressed and cubed
2 cups of mixed vegetables (bell peppers, broccoli, carrots)
2 tablespoons of soy sauce
1 tablespoon of sesame oil
1 tablespoon of olive oil
Salt and pepper to taste
1 teaspoon of garlic powder
1 teaspoon of ginger powder

Instructions

Preheat the Oven

Preheat your oven to 400°F (200°C) to ensure that everything cooks evenly and crisps up nicely.

Prepare the Tofu

In a bowl, toss the cubed tofu with soy sauce, sesame oil, garlic powder, ginger powder, salt, and pepper. Make sure each piece is well-coated.

Roast the Vegetables

On a baking sheet, spread out the mixed vegetables. Drizzle with olive oil, and season with salt and pepper. Roast them in the preheated oven for about 15 minutes.

Add the Tofu

After the vegetables have roasted for 15 minutes, add the marinated tofu to the baking sheet. Stir everything well and return to the oven.

Complete Roasting

Roast for an additional 15 minutes or until the tofu is golden brown and crispy, and the vegetables are tender.

Serve

Remove from the oven and let it cool for a few minutes. Serve warm over brown rice or quinoa.

Pro Tips

For extra flavor, sprinkle sesame seeds on top before serving or toss in some green onions for a fresh finish.

Storage and Reheating Tips

If you have leftovers, store the roasted tofu and vegetables in an airtight container in the refrigerator for up to three days. When reheating, I recommend using an oven or air fryer to retain the crispiness of the tofu rather than a microwave, which could make it soggy. A quick reheat at 350°F (175°C) for about 10-15 minutes should do the trick.

For meal prep, you can roast the tofu and vegetables in advance and store them separately. This allows you to mix and match with different grains or salads throughout the week. You could top them with a tangy dressing or even add them to wraps for a quick lunch option.

Variations and Serving Suggestions

Feel free to get creative with your grains by serving this dish over brown rice or quinoa, as mentioned. For enhanced flavor, try using coconut rice or adding herbs like cilantro or parsley to your grain base. You could also serve it over a bed of greens for a refreshing salad option.

Consider adding a finishing touch before serving, such as a drizzle of sriracha or a sprinkle of sesame seeds for an extra crunch. You could also incorporate nuts like cashews or almonds for added texture and nutrition. Experimenting with different sauces or dipping options can keep this dish exciting and tailored to your tastes.

Questions About Recipes

→ Can I use other vegetables?

Absolutely! Feel free to use your favorite seasonal vegetables or whatever you have on hand.

→ Is this recipe suitable for meal prep?

Yes, this dish stores well in the fridge and can be reheated for a quick meal.

→ Can I make it gluten-free?

Yes, use tamari or coconut aminos instead of soy sauce to keep it gluten-free.

→ What can I serve it with?

It's delicious over rice or quinoa, but can also be enjoyed in wraps or salads.