What to Cook with Tofu and Vegetables: 7 Flavorful Plant-Based Recipes

Tofu Doesn't Have to Be Boring

Let's be honest: bland, soggy tofu has given this ingredient a bad reputation. But when prepared right, tofu is a flavor-absorbing, protein-packed powerhouse that can rival any meat dish. Paired with vegetables, it's a complete, satisfying meal.

The secret: Press your tofu, get it crispy, and don't be shy with seasonings. These 7 recipes will convert even the biggest tofu skeptics.

1. Crispy Tofu Stir-Fry (20 mins)

The classic that never fails.

Ingredients:

• 1 block firm tofu, pressed and cubed
• 4 cups mixed vegetables (broccoli, bell peppers, snap peas)
• 3 tbsp soy sauce
• 2 tbsp sesame oil
• 1 tbsp rice vinegar
• 1 tbsp maple syrup or honey
• 3 cloves garlic, minced
• 1 tsp ginger, minced
• Cornstarch for coating
• Sesame seeds, green onions

Instructions:

1. Press tofu 15 mins, cube, toss with cornstarch
2. Fry tofu in oil until crispy on all sides (8-10 mins)
3. Remove tofu, stir-fry vegetables
4. Mix sauce ingredients
5. Return tofu, add sauce
6. Toss until glazed
7. Top with sesame seeds and green onions

Pro tip: The cornstarch coating is key to crispy tofu!

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2. Tofu Vegetable Curry (25 mins)

Creamy, warming, and packed with flavor.

Ingredients:

• 1 block firm tofu, cubed
• 4 cups vegetables (cauliflower, spinach, bell peppers)
• 1 can coconut milk
• 3 tbsp curry paste (red or yellow)
• 1 onion, diced
• 3 cloves garlic
• 1 tbsp ginger
• Fresh basil or cilantro
• Rice for serving

Instructions:

1. Sauté onion, garlic, and ginger
2. Add curry paste, cook 1 minute
3. Add coconut milk and harder vegetables
4. Simmer 10 minutes
5. Add tofu and softer vegetables
6. Cook 5 more minutes
7. Serve over rice with fresh herbs

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3. Sheet Pan Tofu & Vegetables (30 mins)

Hands-off cooking, maximum crispiness.

Ingredients:

• 1 block extra-firm tofu, pressed and cubed
• 4 cups vegetables (broccoli, sweet potato, Brussels sprouts)
• 3 tbsp olive oil
• 2 tbsp soy sauce
• 1 tbsp maple syrup
• 1 tsp garlic powder
• 1 tsp smoked paprika
• Salt, pepper

Instructions:

1. Preheat oven to 425°F
2. Toss tofu with half the oil, soy sauce, maple syrup
3. Toss vegetables with remaining oil and seasonings
4. Spread on sheet pan (don't overcrowd)
5. Bake 25-30 minutes, flipping halfway
6. Serve with your favorite sauce

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4. Mapo Tofu (15 mins)

Sichuan classic - spicy, numbing, addictive.

Ingredients:

• 1 block silken or soft tofu, cubed
• 2 cups bok choy or spinach
• 2 tbsp doubanjiang (chili bean paste)
• 1 tbsp soy sauce
• 1 tsp Sichuan peppercorns, ground
• 3 cloves garlic, minced
• 1 tbsp ginger, minced
• Green onions
• Cornstarch slurry (1 tbsp + 2 tbsp water)

Instructions:

1. Gently simmer tofu in salted water 5 mins, drain
2. Sauté garlic and ginger
3. Add doubanjiang, cook 1 minute
4. Add soy sauce and a splash of water
5. Gently add tofu, simmer 3 minutes
6. Add greens and cornstarch slurry
7. Top with Sichuan pepper and green onions

Heat level: Adjust doubanjiang to your spice tolerance!

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5. Tofu Buddha Bowl (15 mins)

Colorful, nutritious, infinitely customizable.

Ingredients:

• 1 block firm tofu, baked or pan-fried
• 2 cups cooked grain (rice, quinoa, farro)
• 2 cups raw or roasted vegetables
• 1 avocado, sliced
• Edamame, pickled vegetables
• Tahini or peanut dressing
• Sesame seeds, microgreens

Instructions:

1. Prepare crispy tofu (bake or pan-fry)
2. Arrange grain in bowls
3. Add vegetables in sections
4. Top with tofu and avocado
5. Drizzle with dressing
6. Garnish with seeds and greens

Mix and match: Use whatever vegetables you have!

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6. Tofu Vegetable Soup (25 mins)

Light, warming, and nourishing.

Ingredients:

• 1 block firm tofu, cubed
• 4 cups vegetables (mushrooms, bok choy, carrots)
• 6 cups vegetable broth
• 3 tbsp miso paste
• 2 tbsp soy sauce
• 1 tbsp sesame oil
• Ginger, garlic
• Rice noodles (optional)
• Green onions, nori

Instructions:

1. Sauté ginger and garlic in sesame oil
2. Add broth and harder vegetables
3. Simmer 10 minutes
4. Add tofu and softer vegetables
5. Remove from heat, stir in miso
6. Add noodles if using
7. Top with green onions and nori

Important: Don't boil after adding miso - it kills the probiotics!

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7. Tofu Vegetable Lettuce Wraps (10 mins)

Fresh, crunchy, and fun to eat.

Ingredients:

• 1 block firm tofu, crumbled
• 2 cups diced vegetables (water chestnuts, carrots, mushrooms)
• Large lettuce leaves (butter or iceberg)
• 3 tbsp hoisin sauce
• 2 tbsp soy sauce
• 1 tbsp rice vinegar
• Garlic, ginger
• Chopped peanuts, cilantro

Instructions:

1. Crumble tofu, press out excess moisture
2. Sauté tofu until golden
3. Add vegetables, cook until tender
4. Add sauces and seasonings
5. Spoon into lettuce cups
6. Top with peanuts and cilantro

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The Economics: Plant-Based Savings

Compare to: Meat-based equivalent: $4-6 per serving

Annual savings: Eating tofu twice a week instead of meat could save $200-400/year.

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Tofu Tips for Success

Pressing is essential:

• Wrap in paper towels
• Place heavy object on top
• Press 15-30 minutes
• Results in crispier, better-flavored tofu

Choose the right type:

• Silken: Soups, smoothies, desserts
• Soft: Mapo tofu, scrambles
• Firm: Stir-fries, grilling
• Extra-firm: Baking, air-frying

Flavor absorption:

• Marinate for at least 15 minutes
• Freeze and thaw for meatier texture
• Don't be shy with seasonings

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Never Let Tofu Expire

Tofu has a shorter shelf life than you might think - usually 3-5 days after opening. NoFoodAlone tracks your plant-based proteins and suggests recipes before they go bad.

Features:

• Expiration tracking for tofu and tempeh
• AI recipe matching for plant-based meals
• Alerts before food expires
• Track your savings over time

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