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; 2 tablespoons olive oil; 2 tablespoons soy sauce; 1 tablespoon maple syrup; 1 teaspoon garlic powder; Salt and pepper to taste; Chopped green onions; Sesame seeds

Highlighted under: Healthy & Light

I absolutely love making Healthy Roasted Tofu with Vegetables; it’s a vibrant and nutritious dish that never fails to impress both my family and friends! The combination of crispy tofu and colorful veggies creates a delightful experience on the palate. What I enjoy most is how customizable this recipe can be based on seasonal ingredients. Each time I make it, I discover new flavor combinations that elevate this simple yet satisfying meal.

Created by

Madison Cole

Last updated on 2026-01-06T00:19:11.474Z

When I first started experimenting with tofu, I found that roasting it brings out the most incredible flavors and textures. Many times I've tried stir-frying it, but the roasted version adds a depth that is simply unmatched. One tip I can share is to marinate the tofu well before roasting; it makes a huge difference in taste.

Recently, I decided to throw in some extra vegetables from the farmer's market, which not only enhanced the dish’s color but also its nutritional value. I learned that choosing seasonal veggies can elevate any recipe, giving it a fresh twist each time I prepare it.

        Why You'll Love This Recipe
        Crispy, golden tofu that's packed with flavor
A variety of crunchy vegetables for added texture
An easy, customizable recipe perfect for meal prep

      

Ingredients Matter

The foundation of this Healthy Roasted Tofu with Vegetables lies in the quality of the ingredients. When selecting tofu, opt for firm or extra-firm varieties to achieve that coveted crispy texture. Tofu that’s well-pressed has less moisture, allowing it to absorb the flavors of marinades better while roasting. Similarly, use fresh, vibrant vegetables like broccoli and bell peppers; their natural sweetness enhances the overall dish, making it both delicious and nutritious.

Don’t hesitate to experiment with the vegetables you choose! Seasonal produce can add unique flavors and nutrients to your meal. For instance, swapping in zucchini for carrots or adding seasonal herbs like basil or cilantro right before serving can change the flavor profile entirely. Keep in mind that different vegetables have varying roasting times; root vegetables may require longer roasting times compared to softer, leafy greens.

Perfecting Cooking Techniques

To achieve perfectly crispy tofu, marinating is essential. Allow the tofu to soak in the marinade for at least 15 minutes; this enhances its flavor significantly. For extra crispiness, consider air-drying your marinated tofu for an additional 15 minutes before roasting. Using a baking sheet lined with parchment paper can also help prevent sticking and facilita te a crisp bottom while keeping cleanup easy.

As you roast the tofu and vegetables together, keep an eye on them towards the end of the cooking time. The tofu should turn golden brown around the edges, while the vegetables should be tender yet still retain their vibrant color. I recommend flipping everything halfway through to ensure even cooking and to get that delightful char that adds depth to the dish.

Ingredients

For the Roasted Tofu and Vegetables

14 oz firm tofu, drained and pressed
2 cups broccoli florets
1 red bell pepper, sliced
1 carrot, sliced
2 tablespoons olive oil
2 tablespoons soy sauce
1 tablespoon maple syrup
1 teaspoon garlic powder
Salt and pepper to taste

For Garnishing (optional)

Chopped green onions
Sesame seeds

Instructions

Preheat the Oven

Preheat your oven to 400°F (200°C) to ensure the tofu gets crispy.

Prepare the Tofu

Cut the pressed tofu into cubes. In a bowl, mix olive oil, soy sauce, maple syrup, and garlic powder. Add the tofu and toss to coat well.

Let it marinate for at least 15 minutes.

Prepare the Vegetables

On a baking sheet, combine broccoli, bell pepper, and carrot. Drizzle with olive oil, salt, and pepper. Toss to coat.

Roast Everything

Add the marinated tofu to the baking sheet with the vegetables. Spread everything out evenly and roast in the oven for 25-30 minutes, flipping halfway through.

Serve

Once golden and crispy, remove from the oven, garnish with green onions and sesame seeds if desired, and serve hot.

Pro Tips

For an extra kick, try adding your favorite spices or hot sauce to the marinade before coating the tofu.

Storage and Make-Ahead Tips

This roasted tofu dish can be easily made ahead of time, making it perfect for meal prep. Once cooked, you can store leftovers in an airtight container in the refrigerator for up to four days. To reheat, simply toss them in a hot skillet for a few minutes or microwave for about 1-2 minutes, though note that the tofu may lose some crispiness when reheated in the microwave.

If you're looking to freeze, allow the roasted tofu and vegetables to cool completely before placing them in freezer-safe bags. They can be frozen for up to three months. When you’re ready to enjoy, thaw them overnight in the refrigerator and reheat in the oven to help regain some crunch.

Serving Suggestions

This Healthy Roasted Tofu with Vegetables can be served in various ways. For a light lunch, enjoy it over a bed of greens like spinach or mixed salad leaves. Alternatively, serve it with a side of cooked quinoa or brown rice to make the meal more filling. Drizzling a flavorful dressing, such as tahini or a balsamic vinaigrette, can also elevate the dish.

For those looking to enhance the dish further, consider adding a protein-rich topping like sliced avocados or a sprinkle of nuts and seeds for extra crunch. You can also throw in a squeeze of lime or lemon juice just before serving for a zesty finish that brightens the whole plate.

Questions About Recipes

→ Can I use other vegetables?

Absolutely! Feel free to substitute with any seasonal vegetables you prefer.

→ How do I store leftovers?

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

→ Can I prepare the tofu in advance?

Yes! You can marinate and even roast the tofu in advance; just reheat it in the oven before serving.

→ Is this recipe vegan?

Yes, this Healthy Roasted Tofu with Vegetables is 100% vegan!