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 cubed; 2 cups bell peppers, sliced; 1 cup zucchini, sliced; 1 cup carrots, sliced; 2 tablespoons olive oil; 3 tablespoons soy sauce; 1 tablespoon sesame oil; 2 teaspoons garlic powder; 1 teaspoon ground ginger; Salt and pepper to taste

Highlighted under: Healthy & Light

I absolutely love creating vibrant and nutritious dishes, and this Healthy Roasted Tofu with Vegetables is one of my favorites. The combination of crispy tofu and colorful veggies not only makes for a pleasing plate but is also packed with flavor and essential nutrients. I've found that marinating the tofu beforehand elevates its taste to another level, allowing it to absorb all the delicious spices. Trust me, this dish is perfect for a quick weeknight dinner or when you're looking to impress your friends with a wholesome meal!

Created by

Tabitha Green

Last updated on 2026-01-06T00:52:12.668Z

Making Healthy Roasted Tofu with Vegetables has become a staple in my kitchen. I remember the first time I tried this recipe, I was blown away by how simple it is! The key to perfectly roasted tofu is to press it before marinating; this step removes excess moisture and allows for better flavor penetration. I always like to experiment with different vegetable combinations depending on what I have on hand.

One of my favorite combos includes bell peppers, zucchini, and carrots, which add a delightful crunch and color to the dish. I also make sure to toss everything with a dash of soy sauce and sesame oil to create a delicious glaze while roasting. It’s such a versatile recipe that I recommend everyone to give it a try!

        Why You Will Love This Recipe
        Crisp and flavorful tofu that's perfectly seasoned
A rainbow of colorful vegetables that are both healthy and delicious
Quick to prepare, making it ideal for busy weeknights

      

Marinating Tips

Marinating the tofu is crucial for infusing it with flavor. I recommend letting it soak for at least 15 minutes, but if you have time, extend this to 30 minutes. The longer it marinates, the more pronounced the flavors will be. You can even prepare the marinade the night before and let the tofu soak overnight in the refrigerator for maximum taste.

For the marinade, the balance between soy sauce and sesame oil creates a deep umami flavor that enhances the overall dish. Consider experimenting with different soy sauce varieties, like low-sodium or tamari for a gluten-free option. Each type will give the tofu a slightly different character, so don’t hesitate to switch it up based on your preference.

Vegetable Varieties

The choice of vegetables can greatly affect the texture and flavor of the dish. Bell peppers, zucchini, and carrots are excellent for roasting due to their ability to caramelize and soften without losing their structure. However, feel free to mix in other veggies like broccoli, sweet potatoes, or asparagus – just adjust cooking times as needed to ensure everything roasts evenly.

Cutting the vegetables into similar sizes promotes uniform cooking. Aim for pieces that are about 1-inch thick, which will roast well and maintain some crunch. If you find some vegetables cooking faster than others, consider removing them from the baking sheet early to prevent overcooking, allowing you to enjoy a perfect balance of tenderness and bite.

Serving Suggestions

Once the dish is ready, the presentation can elevate your meal experience. Serve the roasted tofu and vegetables over a bed of cooked quinoa or brown rice to add a hearty base. This not only adds texture but also boosts the nutritional content of your dish. A sprinkle of sesame seeds or fresh herbs like cilantro or green onions can add a pop of freshness.

For a creamy element, consider drizzling a tahini or peanut sauce on top before serving. This will complement the roasted flavors beautifully and add a rich texture. Also, this dish is perfect as leftovers; simply store in an airtight container in the refrigerator for up to three days, and reheat in the oven or microwave when you're ready to enjoy again.

Ingredients

For the Tofu and Vegetables

1 block firm tofu, pressed and cubed
2 cups bell peppers, sliced
1 cup zucchini, sliced
1 cup carrots, sliced
2 tablespoons olive oil
3 tablespoons soy sauce
1 tablespoon sesame oil
2 teaspoons garlic powder
1 teaspoon ground ginger
Salt and pepper to taste

Feel free to mix and match your favorite vegetables!

Instructions

Preparation Steps

Prepare the Tofu

Begin by pressing the tofu for at least 20 minutes to remove excess moisture. Cut it into bite-sized cubes.

Marinate the Tofu

In a bowl, combine olive oil, soy sauce, sesame oil, garlic powder, ginger, salt, and pepper. Add the tofu and let it marinate for at least 15 minutes.

Preheat the Oven

Preheat your oven to 400°F (200°C).

Prepare the Vegetables

While the tofu is marinating, slice the vegetables into even pieces for uniform cooking.

Combine and Roast

Toss the marinated tofu and vegetables together on a baking sheet. Make sure they are spread out evenly. Roast for 30 minutes, flipping halfway through.

Serve

Once everything is nicely roasted, remove from the oven and serve warm. Enjoy your healthy meal!

Enjoy your Healthy Roasted Tofu with a side of brown rice or quinoa for a complete meal!

Pro Tips

For added flavor, try adding some sesame seeds or chopped green onions before serving.

Storage and Reheating

To store leftover tofu and vegetables, allow them to cool completely before transferring to an airtight container. They can be kept in the fridge for up to three days. If you're looking to keep it fresh longer, consider freezing the tofu separately from the vegetables. Roasted tofu can be frozen for up to three months—just be aware that the texture may change slightly upon thawing.

When it's time for reheating, place the leftovers in a preheated oven at 375°F (190°C) for about 10-15 minutes until heated through and crisped back up. Avoid the microwave if possible, as it can make the tofu rubbery, diminishing the delightful crunch. An oven or air fryer will help maintain that appealing texture.

Variations and Substitutions

Feel free to customize this recipe based on what's in your pantry. If you don’t have soy sauce, coconut aminos is a great substitute that offers a sweet, savory alternative. For a spicier kick, add crushed red pepper flakes to the marinade or toss in some sliced jalapeños with the veggies.

If you prefer plant-based protein to tofu, tempeh works wonderfully as a substitute. It has a firmer texture and a nuttier flavor, perfect for absorbing the marinade. Similarly, chickpeas can provide a hearty alternative; just toss them in the marinade and roast alongside the veggies for a tasty twist.

Questions About Recipes

→ Can I use other vegetables?

Absolutely! Feel free to use any seasonal vegetables you have on hand.

→ How do I store leftovers?

Store any leftovers in an airtight container in the fridge for up to 3 days.

→ Can I make this dish vegan?

Yes, this recipe is already vegan as it uses tofu and plant-based ingredients.

→ How can I make it spicier?

You can add red pepper flakes or chili oil to the marinade for an extra kick!