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Pan seared tofu with roasted vegetables in a bowl, golden tofu cubes with broccoli, carrots, red onion, and bell peppers
Dreena Grace Burthon

Pan Seared Tofu with Roasted Vegetables

A simple plant based dinner made with crispy tofu and roasted vegetables. No heavy sauces, no added sugar, just real food that feels steady and filling. Good for weeknights when you want something easy that doesn’t mess with you afterward.
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Prep Time 10 minutes
Cook Time 25 minutes
0 minutes
Total Time 35 minutes
Servings: 2 people
Course: dinner
Cuisine: Plant Based
Calories: 350
Ingredients Equipment Method Notes

Ingredients
  

  • 1 block extra firm tofu about 14 oz, pressed
  • 2 tbsp olive oil divided
  • 3 cups mixed vegetables broccoli, zucchini, bell peppers, cauliflower
  • 0.5 tsp salt more to taste
  • 0.25 tsp black pepper
  • 0.5 tsp garlic powder optional

Equipment

  • 1 Large Skillet or Frying Pan For pan searing the tofu
  • 1 Baking sheet For roasting the vegetables
  • 1 Oven Nothing fancy
  • 1 Cutting board Any size
  • 1 Knife Sharp helps, but not required
  • 1 Clean kitchen towel or paper towels For drying the tofu

Method
 

  1. Heat the oven to 425°F. Line a baking sheet if you feel like it. If not, oil it lightly.
  2. Chop the vegetables into bite size pieces. Toss them with half the olive oil, salt, and pepper. Spread them out so they are not piled on top of each other.
  3. Put the vegetables in the oven. Roast for about 25 minutes, flipping once halfway if you remember.
  4. While the vegetables cook, dry the tofu really well with a towel. Slice it into slabs or cubes. Whatever feels right.
  5. Heat a skillet over medium heat. Add the remaining olive oil and let it warm up.
  6. Add the tofu to the pan in a single layer. Do not touch it for a few minutes. Let it brown.
  7. Flip the tofu once it releases easily. Cook the other side until golden. Sprinkle with garlic powder if using.
  8. Take the vegetables out of the oven when they are tender and lightly browned.
  9. Serve the tofu and vegetables together. Eat while it is hot. Or straight from the pan.

Notes

  • Use extra firm tofu. Medium or soft will fall apart and make you mad.
  • Drying the tofu matters more than seasoning. If it’s wet, it won’t brown.
  • Do not crowd the pan. If the tofu is stacked, it steams. Same goes for the vegetables.
  • The vegetables are flexible. Use what you have, just keep sizes similar so they cook evenly.
  • Bell peppers get sweet in the oven. If that bugs you, use less of them.
  • This reheats fine, but the tofu won’t stay crispy. Still good, just different.
  • If you add sauce, add it at the table. Not in the pan. A little goes far.
  • Salt at the end if needed. Roasting changes things.