This balsamic tofu with tomatoes, onion and green beans is easy to make with just a few simple ingredients and makes a wonderful light main dish or healthy side.
- Dietary Features: Vegan, gluten-free, dairy-free.
- Nutrition Features: Low-carb with 13 g of protein and 6 g of fiber per serving.
- Enjoy on its own for a light, low-carb meal or pair with rice, quinoa or sweet potato for more bigger meal.
- Great for meal prep!
Ingredient & Substitution Notes
Complete list of ingredients with amounts and full instructions is located in the recipe card below. This section covers ingredient and substitution considerations.
- Olive Oil: Can be reduce to 1-2 tsp for cooking the tofu and swapped for water or broth to cook the vegetables for a low-oil recipe.
- Tofu: Firm or extra-firm works best here. Option to press it for best results.
- Onion: White or yellow onion is suitable.
- Green Beans: Fresh green beans are best here.
- Tomatoes: Cherry or grape tomaotes work. If you don’t like tomatoes, you can leave them out.
- Vinegar: Recipe calls for balsamic vinegar but red wine vinegar will also work.
- Mustard: Whole grain mustard or dijon mustard works.
Step-by-Step with Photos
Before You Start: Option to press the tofu. You can either press it in a dish towel with a heavy object on top or use a tofu press. For more tips, check this post on how to press tofu.
Step 1: Cut the tofu into 1-inch cubes then add to a skillet with 1 tbsp of the olive oil.
Cook for about 10 minutes, flipping every few minutes until all sides are browned. Once the tofu is cooked, remove from pan and set aside.
Step 2: While the tofu is cooking, chop the onions and trim the stems off the green beans.
Step 3: Add the second tablespoon of olive oil, onion and green beans to the same pan you cooked the tofu in. Cook over medium heat for 7-8 minutes.
Step 4: Add the tomatoes and cook for another 5 minutes, stirring often.
Step 5: While the vegetables are cooking, mix the balsamic vinegar, mustard and garlic powder together in a small dish.
Step 6: Add the tofu and sauce to the pan with the veggies and mix well to distribute the sauce. Remove from heat, season with salt and pepper, if needed, and enjoy right away or pack up for meal prep.
- Skip the Vegetables: If you want to just make the tofu and not the veggies. Cook the tofu until browned then add the sauce and heat through, remove from pan and enjoy as a side dish or over rice.
- Vegetable Options: Alternative veggies include broccoli, cauliflower, snap peas, snow peas, bell pepper or zucchini. Amounts don’t need to be exact.
- Serving: Serve as is or with rice, farro or quinoa. You can add cooked grains right to the pan at the end and heat through or serve the tofu and vegetables over cooked grains. I recommend long-grain white or brown rice.
- Add Legumes: Chickpeas, white beans or lentils make a good addition for adding nutrition and substance.
- Try it for Breakfast: This recipe also works well for healthy, protein-rich breakfast. Pair with tofu scramble, scrambled chickpeas or sweet potato.
- Low-Oil/Low-Fat Option: Reduce the oil for cooking the tofu to 1 tsp and swap the oil for cooking the vegetables for water or broth. This will reduce the fat in the recipe substantially.
Making Ahead & Storage Tips
- Let cool before storing.
- Fridge: Store in a sealed container for up to 5 days.
- Reheat as needed in the microwave or on the stovetop in a pan. Can also be enjoyed cold.
- Not suitable for freezing.
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- 2 tbsp olive oil, divided (30 mL)
- 1 package (14 ounces) of firm or extra-firm tofu, cubed
- 1 small red onion, sliced (approx. 1 cup, 150 g)
- 1 lb of green beans, stems trimmed (454 g)
- 2 cups cherry tomatoes (400 g)
- 2 tbsp balsamic vinegar (30 mL)
- 1 tbsp of whole grain mustard or dijon mustard (15 g)
- 1 tsp garlic powder
- Salt and pepper to taste
- Press the tofu in a clean kitchen towel or using a tofu press for 20-30 minutes to remove excess water. This step is optional but it gives more taste to the dish.
- Cut the tofu into 1-inch cubes.
- In a large saucepan over medium-high heat add 1 tbsp of olive and the tofu. Cook for 10 minutes, stirring occasionally so that the tofu is browned on all sides.
- Remove the tofu from the saucepan and set it aside.
- In the same saucepan over medium-high heat, add the rest of the oil and the onion and green beans. Cook for 7-8 minutes, stirring occasionally.
- Add the cherry tomatoes and cook for another 5 minutes.
- While the vegetables are cooking, stir the the balsamic vinegar, mustard, and garlic powder, to a small dish and mix well.
- Add the tofu and sauce to the pan and mix well to distribute the sauce.
- Remove from heat, season with salt and pepper, if needed, and enjoy!
This dish can be kept in the fridge for up to 5 days.
Can be enjoyed on its own for a low-carb recipe or paired with rice, quinoa or sweet potato for a more substantial portion.
- Serving Size: 1/4 of recipe
- Calories: 223
- Sugar: 8 g
- Sodium: 114 mg
- Fat: 12 g
- Carbohydrates: 16 g
- Fiber: 6 g
- Protein: 13 g
Keywords: balsamic tofu, meal prep tofu