Balsamic Tofu Vegetable Medley
Elevate your weeknight dinner game with this vibrant and flavorful Balsamic Tofu Vegetable Medley. Featuring golden, crispy tofu cubes and a colorful array of fresh vegetables—including zucchini, red bell pepper, broccoli, and cherry tomatoes—this dish is coated in a luscious balsamic glaze that combines tangy vinegar, savory soy sauce, and a hint of maple sweetness. Perfect for busy nights, this nutritious recipe comes together in just 35 minutes and can be served over rice, quinoa, or noodles for a complete meal, or enjoyed on its own as a wholesome, plant-based delight. Packed with protein and bursting with bold, savory-sweet flavors, this gluten-free and vegan-friendly recipe is a must-try for tofu lovers and veggie enthusiasts alike!
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Recipe Information
Ingredients
- 14 oz tofu (firm or extra firm)
- 1 medium zucchini
- 1 large red bell pepper
- 2 cups broccoli florets
- 1 medium red onion
- 1 cup cherry tomatoes
- 3 tbsp olive oil
- 3 tbsp balsamic vinegar
- 2 tbsp soy sauce (or tamari for gluten-free)
- 1 tbsp maple syrup
- 2 cloves garlic (minced)
- 1 tbsp cornstarch
- 2 tbsp water
- 0.5 tsp salt
- 0.25 tsp black pepper
- 0.25 tsp optional: chili flakes
Instructions
Press the tofu: Wrap the tofu in a clean kitchen towel or paper towels, place a heavy object on top (like a cast iron skillet), and let it press for 10-15 minutes to remove excess moisture.
Cut the tofu into 1-inch cubes. In a small bowl, mix the cornstarch with a pinch of salt and black pepper, then toss the tofu cubes in the mixture to coat evenly.
Heat 1 tablespoon of olive oil in a large skillet or wok over medium-high heat. Add the tofu cubes and cook for 6-8 minutes, flipping occasionally, until golden brown and crispy on all sides. Remove the tofu from the skillet and set aside.
Prepare the vegetables: Slice the zucchini into half-moons, chop the red bell pepper into strips, cut the broccoli into bite-sized florets, and slice the red onion into thin wedges.
In the same skillet or wok, heat the remaining 2 tablespoons of olive oil over medium heat. Add the broccoli and cook for 2 minutes. Then, add the zucchini, red bell pepper, and red onion, and stir-fry for another 4-5 minutes until the vegetables are tender but still crisp. Add the cherry tomatoes in the last minute of cooking.
While the vegetables are cooking, make the balsamic glaze: In a small bowl, combine the balsamic vinegar, soy sauce, maple syrup, minced garlic, and chili flakes (if using). Stir to mix well.
Return the tofu to the skillet with the vegetables. Pour the balsamic glaze over everything and toss until the tofu and vegetables are evenly coated. Cook for an additional 1-2 minutes to let the glaze slightly thicken and coat everything evenly.
Taste and adjust seasoning with salt and pepper, if needed.
Remove from heat and serve immediately. This dish pairs well with rice, quinoa, or noodles, or can be enjoyed on its own as a hearty vegetable medley.
Nutrition Facts
Calories |
326 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.6 g | 24% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 782 mg | 34% | |
| Total Carbohydrate | 23.3 g | 8% | |
| Dietary Fiber | 6.2 g | 22% | |
| Total Sugars | 12.0 g | ||
| Protein | 20.4 g | 41% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 726 mg | 56% | |
| Iron | 4.0 mg | 22% | |
| Potassium | 689 mg | 15% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
