Sweet & Tangy Honey Balsamic Glazed Tofu with Roasted Veggies

Craving that irresistibly sticky, sweet, and tangy flavor of honey balsamic glaze but want a plant-based meal? Look no further! Our Honey Balsamic Glazed Tofu with Roasted Veggies takes the beloved flavors of a classic dish and transforms it into a vibrant, wholesome, and utterly delicious vegetarian masterpiece. Perfect for a weeknight dinner or a special occasion, this recipe is packed with protein, fresh vegetables, and a sauce so good you’ll want to lick the plate clean!

Health Benefits

• Protein-Packed: Firm tofu provides an excellent source of plant-based protein, essential for muscle repair and satiety.
• Rich in Fiber: Loaded with an array of colorful vegetables like bell peppers and broccoli, this dish boosts your fiber intake, aiding digestion and promoting gut health.
• Heart-Healthy: Made with olive oil and without animal fats, it’s a lighter alternative that can contribute to cardiovascular well-being.
• Antioxidant Powerhouse: Balsamic vinegar, garlic, and the colorful vegetables are rich in antioxidants, helping to protect your cells from damage.
• Nutrient-Dense: Offers a good source of vitamins (like Vitamin C from bell peppers), minerals, and beneficial plant compounds.

Ingredients

For the Roasted Vegetables & Tofu:

• 1 block (14-16 oz) extra-firm tofu, pressed and cut into 1-inch cubes
• 2 tbsp olive oil, divided
• 1 large bell pepper (any color), cored and chopped into 1-inch pieces
• 1 head broccoli, cut into florets
• 1/2 red onion, cut into wedges
• Salt and freshly ground black pepper to taste

For the Honey Balsamic Glaze:

• 1/2 cup balsamic vinegar
• 1/4 cup honey (use maple syrup for a vegan option)
• 2 cloves garlic, minced
• 1 tbsp soy sauce or tamari (for gluten-free)
• 1/2 tsp dried oregano
• Pinch of red pepper flakes (optional, for a hint of heat)

Instructions

1. Press the Tofu: If you haven’t already, press your extra-firm tofu for at least 30 minutes (or up to an hour) to remove excess water. This helps it absorb flavors and crisp up nicely. Cut into 1-inch cubes.
2. Preheat & Prep Veggies: Preheat your oven to 400°F (200°C). On a large baking sheet, toss the chopped bell pepper, broccoli florets, and red onion wedges with 1 tablespoon of olive oil, salt, and pepper. Spread them in a single layer.
3. Roast Veggies: Roast the vegetables for 15-20 minutes, or until tender-crisp and slightly caramelized.
4. Prepare Tofu: While vegetables roast, heat the remaining 1 tablespoon of olive oil in a large non-stick skillet over medium-high heat. Add the tofu cubes in a single layer and cook for 5-7 minutes, turning occasionally, until golden brown and crispy on all sides. Remove from skillet and set aside.
5. Make the Glaze: In the same skillet (no need to clean), add balsamic vinegar, honey, minced garlic, soy sauce, dried oregano, and red pepper flakes (if using). Bring to a simmer over medium heat, stirring occasionally.
6. Reduce Glaze: Continue to simmer for 5-8 minutes, or until the glaze thickens enough to coat the back of a spoon. Be careful not to let it burn.
7. Combine & Coat: Return the crispy tofu to the skillet with the thickened glaze. Toss gently to coat all the tofu pieces evenly.
8. Serve: Combine the glazed tofu with the roasted vegetables. Serve immediately.

Estimated Nutrition Information (per serving, estimates for 4 servings)

• Fat: 12g
• Protein: 18g
• Carbohydrates: 35g

Serving Suggestions

Serve this delectable Honey Balsamic Glazed Tofu and Veggies over a bed of fluffy quinoa, brown rice, or alongside a simple green salad for a complete and satisfying meal. It also makes fantastic leftovers for lunch the next day!

Vegetarian Variations

• Gluten-Free: Ensure you use tamari instead of soy sauce in the glaze.
• Vegan: Substitute honey with an equal amount of maple syrup or agave nectar.
• High-Protein: Add a sprinkle of nutritional yeast to the tofu before cooking for a cheesy flavor and extra protein boost, or consider using tempeh instead of tofu for a different texture.
• Different Veggies: Feel free to swap in your favorite roasting vegetables like asparagus, Brussels sprouts, or sweet potatoes.
• Spicy Kick: Increase the red pepper flakes or add a dash of sriracha to the glaze.

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