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, drained and pressed; 2 tablespoons olive oil; 1 tablespoon soy sauce; 1 teaspoon garlic powder; 1 teaspoon onion powder; 1 teaspoon paprika; Salt and pepper to taste; 2 cups mixed vegetables (bell peppers, broccoli, carrots, etc.)

Highlighted under: Balanced Kitchen

I love preparing this Healthy Roasted Tofu with Vegetables for a satisfying meal that’s packed with flavor and nutrients. The combination of marinated tofu and colorful veggies not only looks beautiful on the plate but also delivers a satisfying crunch alongside creamy tofu. It’s a splendid option for a weeknight dinner or meal prep, and it's so versatile that you can swap in your favorite seasonal vegetables. Trust me, each bite is a delightful balance of textures and tastes that will keep you coming back for more!

Created by

Daphne Collins

Last updated on 2026-01-06T10:40:09.380Z

When I first experimented with roasting tofu, I realized how easily it can transform into a delightful protein source. By marinating the tofu for just a short while, I discovered how it absorbed all the flavors from the spices and sauces. My secret tip? Pressing the tofu beforehand to remove excess moisture allows it to crisp up beautifully in the oven, enhancing both texture and taste. The colorful veggies add not just nutrition but also a vibrant appeal to the dish.

Over time, I've also learned to mix and match vegetables based on what’s in season. This keeps the dish exciting and ensures I never get bored. Whether I use bell peppers, zucchini, or even kale, each variation brings something unique. I’ve even served this dish at gatherings, and it’s always a hit!

        Why You Will Love This Recipe
        Crispy tofu with a satisfying texture
Vibrant seasonal vegetables add flavor and nutrients
Perfect for meal prep or a quick weeknight dinner

      

Mastering Tofu Preparation

Pressing tofu is crucial for achieving that delightful crispy texture. Before cutting, remove excess water by placing a heavy object on top of the tofu block for about 15 minutes. This prevents sogginess during marination and cooking. After pressing, cubes should ideally be around 1-inch in size. This size allows for even cooking and creates ample surface area to absorb the marinade flavors and develop a golden crust in the oven.

When marinating tofu, the choice of ingredients is essential for depth of flavor. Olive oil acts as a base that carries seasonings into the tofu, while soy sauce introduces umami. Garlic and onion powders enhance the savory notes. For a kick of heat, consider incorporating a dash of cayenne. If you’re gluten-free, swap soy sauce for tamari. Remember to marinate for at least 10 minutes, but longer is even better—30 minutes to an hour can yield deeper flavor penetration, making each bite more satisfying.

Choosing and Preparing Vegetables

The beauty of this dish lies in its versatility. While bell peppers, broccoli, and carrots are recommended, feel free to mix in seasonal favorites like zucchini or snap peas. Aim for an assortment of colors and textures to create a visually stunning plate. Additionally, cutting vegetables uniformly ensures even cooking. They should be about 1-inch pieces so they roast properly and soften without losing their crunch.

For added flavor, consider tossing your vegetables with a sprinkle of salt, pepper, and even a pinch of dried herbs—thyme or oregano can complement the dish wonderfully. If you prefer a roasted finish, preheat your oven while preparing the tofu to keep the cooking process flowing. This method will give you nicely caramelized edges on the veggies, elevating both the texture and flavor of your meal.

Serving and Storing Tips

After roasting, let the tofu and vegetables cool for a few minutes. This allows flavors to settle and makes handling easier. You can serve this dish over a bed of cooked quinoa or brown rice for a hearty meal. Drizzle with a squeeze of fresh lemon or a tangy dressing for a zesty twist. If you want to elevate it further, add a spoonful of tahini or a sprinkle of sesame seeds on top to enhance the overall taste and presentation.

If you have leftovers, they store well in an airtight container in the refrigerator for up to four days. To maintain the crispy texture, reheat in an oven at 350°F (175°C) for about 10 minutes. Avoid microwave reheating as it can make the tofu soggy. Alternatively, you can freeze the roasted tofu and vegetables, although it’s best enjoyed fresh. When ready to use, thaw overnight in the refrigerator and reheat to restore that delightful crunch.

Ingredients

For the Tofu and Vegetables

1 block firm tofu, drained and pressed
2 tablespoons olive oil
1 tablespoon soy sauce
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon paprika
Salt and pepper to taste
2 cups mixed vegetables (bell peppers, broccoli, carrots, etc.)

Feel free to adjust the quantities based on your preferences.

Instructions

Prepare the Tofu

Begin by pressing the tofu for about 15 minutes to remove excess moisture. Cut it into cubes and set aside.

Marinate the Tofu

In a bowl, whisk together olive oil, soy sauce, garlic powder, onion powder, paprika, salt, and pepper. Add the tofu and toss until evenly coated. Let it marinate for at least 10 minutes.

Preheat the Oven

Preheat your oven to 400°F (200°C) while the tofu is marinating.

Prepare the Vegetables

Chop your chosen vegetables into bite-sized pieces. Add them to the bowl with the marinated tofu and toss to combine.

Roast Everything

Spread the tofu and vegetables evenly on a baking sheet lined with parchment paper. Roast in the preheated oven for 25-30 minutes, stirring halfway through, until golden and crispy.

Serve

Remove from the oven and let cool for a few minutes before serving. Enjoy your delicious Healthy Roasted Tofu with Vegetables!

Pair with rice or quinoa for a complete meal.

Pro Tips

For added flavor, consider drizzling a little sesame oil or topping with sesame seeds before serving.

Enhancing Flavor Profiles

Experimenting with herbs and spices can transform this recipe. While garlic and onion powders are a solid base, consider adding ginger or smoked paprika for an extra depth of flavor. Marinating overnight will intensify these flavors further. For those who enjoy a bit of a kick, a splash of sriracha in the marinade or a few red pepper flakes mixed into the vegetables will give your dish an exciting twist.

Incorporating fresh herbs like cilantro, basil, or parsley right before serving adds a burst of freshness that pairs well with the richness of the tofu. If you want to take it up a notch, serve with a homemade dipping sauce, such as a simple soy sauce and vinegar mix, to complement the flavors of the roasted ingredients.

Scaling the Recipe

This Healthy Roasted Tofu with Vegetables recipe is easily scalable for larger gatherings. To double the recipe, ensure you have a large enough baking sheet to accommodate everything in a single layer; overcrowding can lead to steaming instead of roasting. If your oven allows, use two sheets and rotate them halfway through cooking for even results.

When scaling up ingredients, adjust your marination time as needed—the more tofu, the longer it may take for flavors to penetrate. Keeping an eye on the toasty edges will help you gauge optimal roasting time. Cook for 5-10 additional minutes for larger quantities, ensuring everything is golden and aromatic.

Questions About Recipes

→ Can I use soft tofu instead of firm?

It's best to use firm tofu for this recipe as it holds its shape better during roasting.

→ What vegetables can I use?

Feel free to use any vegetables you enjoy or have on hand, such as zucchini, asparagus, or snap peas!

→ Can I make this recipe gluten-free?

Yes, just substitute the soy sauce with tamari or coconut aminos.

→ How can I store leftovers?

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven for best results.