Wholesome Delight: Tofu and Vegetable Medley Recipe

Tofu and vegetables


Embark on a culinary journey with this Tofu and Vegetable Medley recipe that brings together the goodness of tofu and a vibrant assortment of vegetables. Packed with nutrients and flavors, this dish is a celebration of plant-based goodness that will satisfy your taste buds and leave you feeling nourished.


  • 1 block firm tofu, pressed and cubed
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 tablespoon cornstarch
  • 2 tablespoons vegetable oil
  • 3 cloves garlic, minced
  • 1-inch piece of ginger, finely grated
  • 1 red bell pepper, julienned
  • 1 yellow bell pepper, julienned
  • 1 zucchini, sliced into rounds
  • 1 cup snap peas, trimmed
  • 1 carrot, julienned
  • 2 green onions, sliced
  • Sesame seeds for garnish
  • Cooked brown rice or quinoa for serving


  1. Prepare the Tofu:
    • Press the tofu to remove excess water and cut it into bite-sized cubes.
  2. Marinate the Tofu:
    • In a bowl, combine tofu cubes with soy sauce, sesame oil, and cornstarch. Allow it to marinate for at least 15 minutes.
  3. Sauté Tofu:
    • Heat vegetable oil in a large skillet over medium-high heat. Add marinated tofu cubes and sauté until golden brown on all sides. Remove tofu from the skillet and set aside.
  4. Sauté Aromatics:
    • In the same skillet, add minced garlic and grated ginger. Sauté for 30 seconds until fragrant.
  5. Cook Vegetables:
    • Add bell peppers, zucchini, snap peas, and carrot to the skillet. Stir-fry until the vegetables are tender-crisp.
  6. Combine Tofu and Vegetables:
    • Return the sautéed tofu to the skillet and toss everything together until well combined.
  7. Garnish and Serve:
    • Garnish the dish with sliced green onions and sesame seeds. Serve the tofu and vegetable medley over a bed of cooked brown rice or quinoa.


This Tofu and Vegetable Medley is a delightful symphony of textures and flavors. With the goodness of tofu and a colorful array of vegetables, it’s a nourishing and satisfying dish that proves plant-based eating can be both delicious and fulfilling. Enjoy the wholesome goodness on your plate!