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Is eating tofu healthy?

Tofu is a soybeans-based food. It is very healthy, it is rich in protein compared to other plant-based foods and has a variety of antioxidants.

What can I use instead of tofu?

You can use tempeh, seitan, kidney, beans and lentils as vegan alternatives to tofu. You can also replace tofu with cooked chicken pieces in any recipe if you are not following a vegan or vegetarian diet.

air fryer

tofu, broccoli & carrot toss air fryer recipe

Emine Aslan January 24, 2024
Tofu, Broccoli & Carrot Toss Air Fryer Recipe

Summary: Looking for a vegan recipe? Here is a delicious vegan dish made with tofu and autumn vegetables in the air fryer. You will love it!

Tags: Air fryer vegetables

Category:Main dish
Cook Time:25 minutes
Prep Time:10 minutes
Author:Emine Aslan
Calories: 237

Tofu is made from soybeans via a similar process to cheese making with regular milk. It is a vegan food and an important source of protein for vegans. You can find tofu in different softness levels such as soft, firm, extra firm, and super firm.

Tofu is the main ingredient in recipes that have fried vegetables since it matches perfectly a wide variety of vegetables. In the recipe below, we will combine tofu with broccoli, asparagus, carrot and green peas, and enhance the flavor with ginger. The recipe yields a very nutritious and delicious vegan food which you can serve as a main dish, or as a side dish to another dish.

Let’s move onto the recipe now and make a low-carb winter vegan dish for tonight!


  • 2 tablespoons corn flour

  • Salt and black pepper to taste

  • 2 (14 ounces) extra-firm tofu, pressed and cut into 1-inch cubes

  • Olive oil spray

  • 1½ cups broccoli florets

  • 4 asparagus spears, cut into thirds

  • 1 cup carrot chunks

  • ¼ cup green peas

  • 1 tablespoon fresh ginger paste


  1. Preheat the air fryer by selecting the “Vegetables” function and setting the timer to 3 minutes. Once you press the “Start/Pause” button, it will start warming up.

  2. Mix corn flour, salt and black pepper in a bowl, add tofu cubes into it, and toss them to coat the tofu cubes.

  3. Place the coated tofu cubes into the air fryer basket, and mist with olive oil spray. If your air fryer has a rotating basket, it would be better to use it instead of a regular air fryer basket.

  4. Add broccoli, asparagus, carrot, peas, and ginger paste into another bowl, mist with olive oil spray, season with salt and black pepper, and mix them very well.

  5. Add the vegetable mixture to the tofu cubes in the basket.

  6. Open the air fryer, put the tofu and vegetables mixture in, and close the air fryer.

  7. Adjust the timer to 25 minutes, and press the “Start/Pause” button to begin roasting.

  8. Cook the mixture until the tofu cubes are golden brown and the vegetables are tender. If you are using a regular air fryer basket, shake the basket every 5-10 minutes.

  9. Once they are cooked, open the air fryer and transfer tofu, broccoli and carrot toss into a serving bowl.

  10. Serve warm.

  11. Enjoy!

Nutrition Facts

Serving Size 1 serving
% Daily Value
Calories per serving
15.4 grams
12.1 grams
22.2 grams
0 milligrams
51 milligrams
3.9 grams

    You can use other vegetables as well to make this recipe. Potatoes, butternut squash, zucchini, and even pumpkin go perfectly well with tofu.


    Tofu, broccoli and carrot toss goes perfectly well with any meat dish whether it is fish, chicken, or beef. If you would like to have a vegetarian or vegan menu, you can serve tofu, broccoli and carrot toss as a main dish thanks to its saturating content. You can add a dipping sauce, and/or rice to accompany it.