Recipes

Tofu with Detox Veggies

By Carolina Schneider, MS RD
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Total Time

35 minutes

Prep time

15 minutes

Cook time

20 minutes

Ingredients

Yield

1 portion

Protein
¾ cup extra-firm tofu (about 4 oz), pressed and cut into 1-inch cubes

Vegetables
Choose 2 portions, ~1 cup each
Broccoli (steamed or roasted)
Spinach (fresh or lightly sautéed)
Bell peppers (raw slices or roasted)
Kale (lightly sautéed with lemon)

Seasoning Optional
1 tsp olive oil or avocado oil (optional)
1 tsp low-sodium soy sauce or coconut aminos (optional, for flavor)
Fresh lemon or lime wedges
Garlic powder, smoked paprika, or chili flakes (to taste)

Directions

Prepare the tofu

Press tofu with paper towels or a tofu press for at least 10 minutes to remove excess water.

Cut into cubes, toss lightly with oil, garlic powder, paprika, and a splash of soy sauce/coconut aminos.

Air fry at 375°F for 12–15 minutes, shaking halfway, until golden and crispy.

Cook the veggies

If using leafy greens (spinach, kale): sauté quickly in a pan with a squeeze of lemon.

For hearty veggies (broccoli, cauliflower, zucchini, asparagus, peppers): roast or air fry at 375°F for 10–15 minutes until tender but crisp.

Assemble the plate

Place crispy tofu pieces in the center.

Add 2 portions of vegetables on the side.

Garnish with fresh lemon/lime juice and herbs.

Optional flavor boost

Drizzle 1 tsp low-sodium soy sauce or coconut aminos over tofu for a tasty finish.

Carolina Schneider, MS RD

Nutritionist

Carolina Schneider, MS, RD is a Registered Dietitian and founder of Hungry for Plants. She specializes in plant-based nutrition and has followed a whole-food, vegan diet for nearly a decade. With a background in journalism, marketing and public relations, Carolina is adept in creating nutrition content for health and wellness companies that prioritizes the brand’s positioning to consumers. Her experience, combined with her passion and knowledge, equip her to help companies successfully communicate the nutritional benefits of their products to consumers. Originally from Brazil, Carolina is fluent in Portuguese, English and Spanish. Carolina received two degrees in Journalism and Public Relations, which have given her the tools to become a writer and excellent communicator. Additionally, Carolina has years of professional experience in marketing, specifically in the food industry, giving her the knowledge to help brands best position their products to reach new customers and improve brand loyalty. Carolina obtained her Master of Science degree in Nutrition & Dietetics, and is passionate about nutrition science and helping individuals improve health and wellbeing through food.