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!

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

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.

Step 3

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.

Step 4

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.

Step 5

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.

Step 6

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.

Step 7

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.

Step 8

Taste and adjust seasoning with salt and pepper, if needed.

Step 9

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

Serving size	1392.2 grams (1392.2g)

Amount per serving	% Daily Value*
Calories	1341

Total Fat 75.30g	97%
Saturated Fat 11.60g	58%
Polyunsaturated Fat 4.10g
Cholesterol 0mg	0%
Sodium 5192mg	226%
Total Carbohydrate 98.40g	36%
Dietary Fiber 22.60g	81%
Total Sugars 53.40g
Protein 79.70g	159%

Vitamin D 0IU	0%
Calcium 2915mg	224%
Iron 16mg	88%
Potassium 2559mg	54%

*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.

Source of Calories

Fat: 48.8%

Protein: 22.9%

Carbs: 28.3%