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Baked Tofu with Stir-Fried Vegetables

by IBD Medical on November 19, 2023
Indulge in the deliciousness of Baked Tofu with Stir-Fried Vegetables, a perfect choice for a diabetes-friendly weekend hosting meal. This wholesome dish combines marinated tofu, vibrant stir-fried vegetables, and a flavourful sauce, offering a low glycemic index, high fibre, and balanced nutrition that will delight both your taste buds and health-conscious guests. Tofu, a popular soy-based food, offers numerous health benefits, making it a valuable addition to a balanced diet.
Servings: 2-3
Difficulty: Easy
Preparing the tofu marinade and coating the tofu cubes: 5 minutes
Baking the tofu: 25-30 minutes
Stir-frying the vegetables: 5-7 minutes

8 ounces firm tofu, cubed
2 cups mixed vegetables (such as broccoli, bell peppers, and snap peas)
2 tablespoons low-sodium soy sauce
2 tablespoons olive oil
1 teaspoon ginger, grated
2 cloves garlic, minced
1/2 teaspoon red pepper flakes (optional)
Salt and pepper to taste

Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it. In a bowl, combine the tofu cubes, 1 tablespoon of soy sauce, 1 tablespoon of olive oil, grated ginger, minced garlic, red pepper flakes (if using), salt, and pepper. Toss gently to coat the tofu evenly.

Spread the tofu cubes on the prepared baking sheet in a single layer. Bake for about 25-30 minutes or until the tofu is golden brown and crispy. Flip the tofu halfway through the baking time for even browning.

While the tofu is baking, heat the remaining 1 tablespoon of olive oil in a large skillet or wok over medium-high heat. Add the mixed vegetables and stir-fry for about 5-7 minutes or until they are tender-crisp. Add the remaining 1 tablespoon of soy sauce to the vegetables and toss to coat evenly. Cook for an additional 1-2 minutes.

Serve the baked tofu with the stir-fried vegetables. You can optionally garnish with sesame seeds or fresh herbs of your choice.

Nutrition information per serving:
Calories: 220
Carbohydrates: 15g
Protein: 12g
Fat: 14g
Fiber: 5g

Please note that the nutrition information provided is approximate and may vary based on specific ingredients and portion sizes used. It's always a good idea to double-check the nutritional content of the specific brands and quantities you use.


It all began in 2016 when our founder wanted to make daily life easier by simplifying diabetes management. He realised that IBD Medical had the potential to ease the burden of people living with diabetes and empower them. This was when Glucology was born in 2017 in Sydney, Australia. 

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It's always a good idea to consult with a registered dietitian or healthcare professional to customize your meal plan and ensure it aligns with your individual nutritional needs and diabetes management goals.

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