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Tofu, tomatoes, green beans and tomatoes in a glass storage container.

Balsamic Tofu with Vegetables

  • Author: Deryn Macey
  • Prep Time: 10 mins
  • Cook Time: 25 mins
  • Total Time: 35 minutes
  • Yield: 4 1x
  • Category: Main Dish
  • Cuisine: American
  • Diet: Vegan

Enjoy this flavourful and crispy balsamic tofu with green beans, tomato and onion for a low-carb main dish or healthy side.


Scale

Ingredients

  • 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 

Instructions

  1. 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. 
  2. Cut the tofu into 1-inch cubes.
  3. 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.
  4. Remove the tofu from the saucepan and set it aside.
  5. 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.
  6. Add the cherry tomatoes and cook for another 5 minutes.
  7. While the vegetables are cooking, stir the the balsamic vinegar, mustard, and garlic powder, to a small dish and mix well.
  8. Add the tofu and sauce to the pan and mix well to distribute the sauce.
  9. Remove from heat, season with salt and pepper, if needed, and enjoy!

Notes

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.

Nutrition

  • 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