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; 3 tablespoons soy sauce; 2 tablespoons olive oil; 1 tablespoon maple syrup; 2 cloves garlic, minced; 1 teaspoon ginger, minced; 1/2 teaspoon black pepper; 2 cups broccoli florets; 1 bell pepper, sliced; 1 carrot, sliced; 1 onion, sliced; 2 tablespoons olive oil; Salt and pepper to taste

Highlighted under: Healthy & Light

I love cooking healthy meals that are not only nutritious but also packed with flavor. This Healthy Roasted Tofu with Vegetables has become one of my favorite go-to recipes. With its vibrant colors and seasonal veggies, it feels like a celebration of freshness on my plate. The tofu is marinated to perfection, absorbing all the spices and aromas, while the vegetables become beautifully caramelized. It's a dish that can be enjoyed any day of the week, and I often pair it with rice or quinoa for a complete meal.

Created by

Madison Cole

Last updated on 2026-01-06T00:16:19.015Z

When I first decided to make roasted tofu, I was skeptical about how well it would absorb flavors. After trying different marinades, I discovered that soy sauce, garlic, and a hint of maple syrup create a perfect balance of savory and sweet. The key is to let the tofu marinate for at least 30 minutes, which enhances its flavor immensely.

The vegetables I choose can vary seasonally; right now, I love using bell peppers and broccoli. Roasting brings out their natural sweetness and texture, making them the perfect companions for the tofu. This dish has turned into a nutritious staple in my weeknight lineup!

        Why You'll Love This Recipe
        Rich umami flavor from the marinated tofu
Colorful vegetables that add both nutrition and texture
Quick and easy to prepare for any busy weeknight

      

Preparing the Tofu

Pressing the tofu is a crucial step that enhances the texture. By removing excess moisture, you'll prevent the tofu from becoming soggy during cooking. Wrap the pressed tofu in a clean towel and place a heavy object on top for about 15-20 minutes. This not only helps achieve a firmer texture but also allows the marinade to penetrate deeply, enriching the flavor profile of the dish.

The marinade plays a vital role in this recipe. The combination of soy sauce and maple syrup creates a delightful balance of savory and sweet. If you're looking for a gluten-free option, tamari works wonderfully as a substitute for soy sauce. You can also experiment with additional spices like smoked paprika or a pinch of chili flakes for a kick, personalizing the dish to your taste.

Perfectly Roasting Vegetables

When roasting vegetables, it's essential to cut them into uniform sizes to ensure even cooking. I recommend slicing the onion into wedges rather than rings; this allows them to caramelize beautifully and adds a lovely sweetness to the dish. Keep an eye on the roasting process; vegetables should become tender and show signs of caramelization, usually achieved around the 20-30 minute mark, especially when turned halfway through.

Using parchment paper on your baking sheet not only simplifies cleanup but also promotes even cooking and prevents sticking. If you're short on time, you can prep the vegetables and marinade the tofu a day in advance. Just remember to store them separately in airtight containers in the refrigerator, which allows the flavors to marry even further, enhancing the dish when you finally roast them.

Ingredients

For the Tofu and Marinade

1 block firm tofu, pressed and cut into cubes
3 tablespoons soy sauce
2 tablespoons olive oil
1 tablespoon maple syrup
2 cloves garlic, minced
1 teaspoon ginger, minced
1/2 teaspoon black pepper

For the Vegetables

2 cups broccoli florets
1 bell pepper, sliced
1 carrot, sliced
1 onion, sliced
2 tablespoons olive oil
Salt and pepper to taste

Instructions

Marinate the Tofu

In a bowl, combine soy sauce, olive oil, maple syrup, garlic, ginger, and black pepper. Add the cubed tofu and gently toss to coat. Let it marinate for at least 30 minutes.

Prepare the Vegetables

While the tofu is marinating, preheat the oven to 400°F (200°C). In a separate bowl, toss the broccoli, bell pepper, carrot, and onion with olive oil, salt, and pepper.

Roast Everything Together

Spread the marinated tofu and seasoned vegetables on a baking sheet lined with parchment paper. Roast for 25-30 minutes, mixing halfway through, until the vegetables are tender and the tofu is golden.

Serve and Enjoy

Remove from the oven and let cool slightly before serving. Enjoy warm, perhaps over a bed of rice or quinoa.

Pro Tips

For extra crunch, consider adding some chopped nuts or seeds as a topping before serving.

Serving Suggestions

This Healthy Roasted Tofu with Vegetables is incredibly versatile. For an even heartier meal, consider serving it over brown rice or quinoa, both of which pair well with the umami flavors of the tofu. A sprinkle of sesame seeds or chopped green onions on top can elevate the dish visually and add a nutty crunch.

Another delightful way to enjoy this recipe is by adding a drizzle of tahini dressing or your favorite hot sauce right before serving. This can enhance the flavor profile significantly and add an extra layer of richness if you're looking for a more indulgent touch.

Storage and Reheating

If you have leftovers, store them in an airtight container in the fridge for up to three days. Reheat gently in the microwave or a covered skillet over low heat to retain the texture of the tofu and the vegetables. Avoid reheating on high, as this can make the tofu chewy and dry.

For meal prep enthusiasts, consider making a larger batch. You can double the recipe and freeze portions. The tofu and vegetables will freeze well for up to three months. Just remember to let them cool completely before adding them to freezer-safe containers.

Questions About Recipes

→ Can I use different vegetables?

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

→ Is this recipe suitable for meal prep?

Yes, it stores well in the fridge for up to 4 days, making it perfect for meal prep.

→ Can I replace the tofu with another protein?

You can replace tofu with tempeh or even chicken for a non-vegan option.

→ What can I serve this with?

This dish pairs nicely with rice, quinoa, or even a fresh salad.