If you’re looking for a quick and healthy meal that doesn’t skimp on flavor, you’ve got to try my healthy air fryer tofu and veggies recipe! Air frying is a game changer—it gives you that perfect crispy texture without all the oil, making it a guilt-free way to indulge. Plus, this dish comes together in just about 35 minutes, so it’s perfect for busy weeknights or when you want something delicious in a hurry. Trust me, once you try this, you’ll be whipping it up all the time! Let’s dive into the goodness that awaits you.

Ingredients List

Gather these simple yet delicious ingredients to create your healthy air fryer tofu and veggies recipe. You’ll need:

• 1 block firm tofu: Make sure it’s drained and pressed. This helps remove excess moisture, allowing for that lovely crispy texture.
• 2 cups mixed vegetables: I love using bell peppers, broccoli, and carrots, but feel free to mix it up with your favorites!
• 2 tablespoons olive oil: This adds a touch of richness and helps the ingredients crisp up nicely.
• 2 tablespoons soy sauce: A must for that savory umami flavor—I usually go for low-sodium to keep it healthier.
• 1 teaspoon garlic powder: For a hint of garlicky goodness that complements the veggies and tofu.
• 1 teaspoon onion powder: This adds depth to the flavor profile; trust me, you won’t want to skip it!
• Salt and pepper to taste: Just a pinch of each will elevate all those flavors.

How to Prepare This Healthy Air Fryer Tofu and Veggies Recipe

Let’s get cooking! This healthy air fryer tofu and veggies recipe is super easy to whip up, so follow these simple steps:

1. Preheat the air fryer to 400°F (200°C). This is key for getting that perfect crunch!
2. Prepare the tofu: Cut the drained and pressed tofu into bite-sized cubes. The smaller the cubes, the crispier they’ll get!
3. Mix it up: In a large bowl, combine the tofu cubes with 2 tablespoons of olive oil, 2 tablespoons of soy sauce, 1 teaspoon of garlic powder, 1 teaspoon of onion powder, and a sprinkle of salt and pepper. Toss everything gently so that the tofu is well-coated.
4. Add the veggies: Toss in your 2 cups of mixed vegetables and mix until they’re all coated with that tasty marinade. Yum!
5. Air fry: Place the tofu and veggie mixture in the air fryer basket in a single layer. This ensures they cook evenly. Cook for about 15-20 minutes, shaking the basket halfway through to promote even crispiness.
6. Check for doneness: After 15 minutes, peek in and see if they need a little more time. You want everything golden brown and delicious!
7. Serve warm: Once done, plate it up and enjoy immediately for the best flavor and texture!

Why You’ll Love This Healthy Air Fryer Tofu and Veggies Recipe

• Quick and easy to prepare—perfect for busy weeknights!
• Deliciously crispy tofu and vibrant veggies with minimal oil.
• Healthy and packed with nutrients, making it a guilt-free meal.
• Customizable with your favorite vegetables and seasonings.
• Great for meal prep—store leftovers for a tasty lunch the next day!

Tips for Success with This Healthy Air Fryer Tofu and Veggies Recipe

To make sure your healthy air fryer tofu and veggies turn out perfectly, here are some of my top tips:

• Press the tofu well: This step is crucial! The drier the tofu, the crispier it will get. Use a tofu press or simply wrap it in a clean towel and place a heavy object on top for about 15-20 minutes.
• Don’t overcrowd the basket: Give your tofu and veggies some space to breathe in the air fryer. If they’re too close together, they won’t get that lovely golden crisp.
• Tweak seasonings: Feel free to adjust the soy sauce, garlic, and onion powder to suit your taste. This dish is all about making it yours!
• Shake it up: Remember to shake the basket halfway through cooking to ensure even crisping. You’ll love the results!

Variations of the Healthy Air Fryer Tofu and Veggies Recipe

There are so many fun ways to mix things up with this healthy air fryer tofu and veggies recipe! Here are a few ideas:

• Switch up the veggies: Try using zucchini, snap peas, or sweet potatoes for different flavors and textures.
• Add some spice: For a kick, toss in a pinch of red pepper flakes or some sriracha sauce.
• Experiment with herbs: Fresh herbs like basil or cilantro can add a burst of freshness—just sprinkle them in before serving!
• Try different marinades: Swap soy sauce for teriyaki sauce or a sesame ginger dressing for a different twist.

Storage & Reheating Instructions

If you have any leftovers from your healthy air fryer tofu and veggies recipe, simply transfer them to an airtight container and store them in the fridge for up to 3 days. When you’re ready to enjoy them again, just pop them back in the air fryer at 350°F (175°C) for about 5-7 minutes until they’re heated through and crispy again. Trust me, they’ll taste just as wonderful!

Nutritional Information Disclaimer

Keep in mind that nutritional values can vary based on the specific ingredients and brands you use in this healthy air fryer tofu and veggies recipe. While I strive to provide accurate information, the precise values may differ. Always check labels for the most accurate nutritional details!

FAQ About the Healthy Air Fryer Tofu and Veggies Recipe

Can I use frozen vegetables? Absolutely! Just toss them in straight from the freezer, but you may need to adjust the cooking time slightly, as they tend to release more moisture.

How do I make the tofu extra crispy? Pressing the tofu well is key! The drier it is, the crunchier it becomes. Also, ensure you don’t overcrowd the air fryer basket.

Can I make this recipe gluten-free? Yes! Just swap the soy sauce for a gluten-free alternative like tamari, and you’re all set!

What dipping sauce goes well with this dish? A simple soy sauce and sesame oil mix or a spicy peanut sauce pairs wonderfully with the flavors of the tofu and veggies.

Is this recipe good for meal prep? Definitely! It stores well in the fridge for a few days, making it perfect for quick lunches or dinners throughout the week.

For more information on healthy cooking methods, check out this Healthline article on the benefits of air frying.

To learn more about meal prep ideas, visit our blog for tips and recipes.

Healthy Air Fryer Tofu and Veggies Recipe: 5 Flavor Tips

---

• Auteur: Julia marin
• Temps Total: 35 minutes
• Rendement: 4 servings 1x
• Alimentation: Vegan

Imprimer La Recette

Pin Recette

Description

A healthy air fryer tofu and veggies recipe that is quick and easy to prepare.

---

Ingrédients

L'échelle 1x2x3x

• 1 block firm tofu, drained and pressed
• 2 cups mixed vegetables (bell peppers, broccoli, carrots)
• 2 tablespoons olive oil
• 2 tablespoons soy sauce
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• Salt and pepper to taste

---

Instructions

1. Preheat the air fryer to 400°F (200°C).
2. Cut the tofu into cubes and mix with olive oil, soy sauce, garlic powder, onion powder, salt, and pepper.
3. Add mixed vegetables to the tofu mixture and toss to combine.
4. Place tofu and veggies in the air fryer basket in a single layer.
5. Cook for 15-20 minutes, shaking the basket halfway through.
6. Check for doneness and cook longer if necessary.
7. Serve warm and enjoy.

Notes

• Use your favorite vegetables for variety.
• Adjust seasoning to your taste.
• Store leftovers in an airtight container in the fridge.

• Temps De Préparation: 15 minutes
• Temps De Cuisson: 20 minutes
• Catégorie: Main Dish
• Méthode: Air Frying
• Cuisine: Asian

La Nutrition

• Taille D'Une Portion: 1 serving
• Calories: 200
• Sucre: 3g
• De Sodium: 500mg
• La graisse: 10g
• Graisses Saturées: 1g
• Les Graisses Insaturées: 8g
• Les Gras Trans: 0g
• Les hydrates de carbone: 18g
• La fibre: 5g
• La protéine: 12g
• Le taux de cholestérol: 0mg

Mots-clés: healthy air fryer tofu and veggies recipe