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Rachel White

Tofu Healthy Vegetarian Dinner Recipe

Healthy tofu vegetarian dinner with crisp texture and bold flavor for an easy, protein-rich meal.
Print Recipe
Prep Time 15 minutes
Cook Time 12 minutes
Total Time 27 minutes
Servings: 18 cookies
Course: Dinner, Healthy, Lunch
Cuisine: Asian
Calories: 230
Ingredients Equipment Method Notes

Ingredients
  

Tofu Base
  • 1 block tofu pressed and cubed
  • 1 tbsp soy sauce
Vegetables
  • 1 cup mixed vegetables
  • 1 tbsp olive oil
Seasoning
  • 1 tsp garlic powder
  • 1 tbsp lemon juice

Equipment

  • Mixing Bowl
  • Pan
  • Knife
  • Cutting Board
  • Tray
  • Oven

Method
 

  1. Press tofu to remove moisture, then cut into even cubes.
  2. Toss tofu with soy sauce and seasoning until coated.
  3. Cook tofu until edges turn crisp and golden.
  4. Sauté vegetables until tender yet slightly firm.
  5. Combine tofu with vegetables, finish with lemon juice, and serve warm.

Notes

Cook tofu longer for crisp texture or less for softer bite. Freeze tofu before cooking for firmer texture. Handle gently when flipping. Customize flavors with sauces or spices. Store in airtight container and reheat in pan for best results.