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 firm tofu, pressed and cut into cubes; 2 cups broccoli florets; 1 red bell pepper, sliced; 1 yellow bell pepper, sliced; 1 carrot, thinly sliced; 3 tablespoons soy sauce; 2 tablespoons sesame oil; 1 tablespoon cornstarch; Salt and pepper to taste

Highlighted under: Healthy & Light

I have always struggled to find a dish that combines health and flavor until I discovered this Healthy Roasted Tofu with Vegetables recipe. This vibrant dish features crispy tofu and a colorful medley of veggies, making it a perfect addition to my weekly meal prep. The best part is that it’s not just good for you; it’s loaded with taste! I love how simple it is to prepare, and the leftovers are just as delicious for lunch the next day.

Created by

Nora Ellis

Last updated on 2026-01-05T23:28:09.927Z

In my culinary journey, I often turned to comfort foods that weren’t so healthy. However, I embarked on a quest to create a dish that satisfies my cravings while being nutritious. This Healthy Roasted Tofu with Vegetables has become a staple in my kitchen. The method of roasting the vegetables brings out their sweetness, and the tofu absorbs all the flavors beautifully.

After experimenting with various marinades, I found that a simple mix of soy sauce and sesame oil elevates the dish without overpowering it. I like to keep a batch of this in my fridge; it’s a fantastic option for busy evenings when I don't have much time but still want a wholesome meal.

        Why You'll Love This Recipe
        Crispy tofu that holds its texture perfectly
A colorful variety of vegetables for great nutrition
Easy to customize with your favorite herbs and spices

      

Mastering Tofu Preparation

To ensure your tofu is crispy, start with firm tofu. Pressing it before marinating helps remove excess moisture, allowing the tofu to absorb the flavors of the soy sauce and sesame oil. I like to wrap the tofu in a clean kitchen towel and place a heavy object on top for about 15-20 minutes. This simple technique makes a noticeable difference in texture, giving you that delightful crispiness after roasting.

Another important step is the cornstarch coating. Once you toss the tofu cubes with cornstarch, they should have a light, even dusting. This not only enhances the crispiness but also creates a lovely golden-brown color as they roast. Keep an eye on them around the 20-minute mark; you want them to be firm and slightly puffy, indicating they're achieving that perfect texture.

Vegetable Selection and Roasting Tips

While this recipe features broccoli, bell peppers, and carrots, feel free to substitute or add any seasonal vegetables you enjoy. Zucchini, snap peas, or cauliflower are excellent alternatives that can hold up well to roasting. Remember to cut your vegetables into similar sizes to ensure even cooking; smaller pieces may require less time, while larger ones may need a few extra minutes.

When arranging your veggies on the baking sheet, make sure they are spread out in a single layer. This allows for proper airflow around each vegetable, helping them caramelize and develop that irresistible roasted flavor. If they’re too crowded, you might end up with soggy veggies. A good rule of thumb is to allow some space between each piece; they should not be touching each other.

Ingredients

Gather these fresh ingredients for a delightful meal.

For the Roasted Tofu and Vegetables

1 block firm tofu, pressed and cut into cubes
2 cups broccoli florets
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1 carrot, thinly sliced
3 tablespoons soy sauce
2 tablespoons sesame oil
1 tablespoon cornstarch
Salt and pepper to taste

Now you are ready to prepare this healthy dish!

Instructions

Follow these steps to create a delicious meal.

Preheat the Oven

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

Prepare the Tofu

In a mixing bowl, combine the pressed tofu cubes with soy sauce, sesame oil, salt, pepper, and cornstarch. Toss well to coat all sides.

Arrange the Vegetables

Place the prepared vegetables on the baking sheet and drizzle with olive oil, salt, and pepper. Toss to combine.

Combine and Roast

Add the tofu to the baking sheet with the vegetables, spreading them out in a single layer. Roast in the oven for 25-30 minutes, turning halfway through, until everything is golden and crispy.

Serve

Once cooked, remove from the oven and let it cool slightly. Serve warm and enjoy your healthy meal!

Enjoy your meal, and feel free to share with friends!

Pro Tips

Try adding your favorite spices or herbs to the tofu marinade for an extra flavor boost.

Make-Ahead and Storage

This roasted tofu and vegetable dish can be prepared ahead of time, making it perfect for meal prep. Simply roast a double batch on the weekend, and you’ll have nutritious lunches ready for the week. Store leftovers in an airtight container in the fridge for up to four days. When reheating, I suggest using an oven or air fryer to maintain the crispy texture. Microwaving may make the tofu a bit soggy, so avoid that method if you can.

If you want to freeze portions for later, let the dish cool completely before transferring it to freezer-safe bags or containers. It can be stored in the freezer for up to three months. When ready to enjoy, thaw in the fridge overnight and reheat in the oven until warmed through and crispy again.

Serving Suggestions

This Healthy Roasted Tofu with Vegetables pairs beautifully with a variety of starches, making for a well-rounded meal. Serve it over brown rice, quinoa, or even cauliflower rice for a low-carb option. Adding a drizzle of additional soy sauce or a sprinkle of sesame seeds before serving can elevate the dish even further, introducing an extra layer of flavor and crunch.

For an added kick, consider garnishing with fresh herbs like cilantro or green onions. You could even whip up a simple dipping sauce, such as a spicy peanut sauce or a tangy vinaigrette, to serve alongside for dipping the tofu and vegetables. These additions not only enhance flavor but also add visual appeal to your plate.

Questions About Recipes

→ Can I use frozen vegetables for this recipe?

Yes, but fresh vegetables will provide a better texture. If you use frozen, reduce the roasting time.

→ Is this dish vegan?

Absolutely! This recipe is 100% plant-based.

→ How can I make this dish spicier?

Add some chili flakes or a splash of sriracha to the marinade for extra heat.

→ What can I serve this with?

This dish pairs well with brown rice or quinoa for a complete meal.