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Air fryer tofu and veggies served on a black plate
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Low Carb Air Fryer Tofu and Veggies

https://fryit.co/air-fryer-tofu-and-veggies-recipe/
Air Fryer Tofu and Veggies is a savory, guilt-free brunch that will surely indulge your palate and satisfy your appetite. 😋 Fry it, to believe it!
Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Makes 3 servings

Ingredients

  • 1 block of tofu extra firm
  • 1 cup Cherry tomatoes quartered
  • 1.5 cups Mushrooms sliced
  • 1 Bell pepper diced
  • Olive oil
  • Salt and pepper to taste

Marinade

  • 1 1/2 tablespoons light soy sauce or all-purpose soy
  • 1 tablespoon Oyster Sauce
  • 1 tablespoon mirin or any cooking wine
  • 1/2 teaspoon sesame oil optional
  • Freshly ground black pepper
  • 3/4 cup 185 ml water

Slurry (to thicken the sauce) 

  • 1 tablespoon cornstarch
  • 1 tablespoon cold water

Instructions

  • Remove excess water from the tofu.
    pressing the tofu with spice jar
  • Slice the tofu into large cubes.
    slicing tofu into cubes
  • Prepare the marinade by combining water, soy sauce, oyster sauce, mirin, sesame oil, and pepper in a large bow.
    make the marinade
  • Place the sliced tofu into the marinating bowl. Mix it gently and baste the tofu for maximum flavor absorption. Marinate the tofu for 30 minutes.
    marinating tofu
  • Preheat your air fryer to 400ºF (204ºC) for 5 minutes.
    preheating air fryer
  • While marinating and preheating your air fryer, you can wash and cut the veggies. Halve your cherry tomatoes, slice your mushrooms, and dice your bell peppers.
    slice the mushrooms
  • Place the vegetables in another large bowl. Then, drizzle vegetable oil over the veggies and sprinkle with 1 tsp salt and ½ tsp pepper. Toss the veggies to make sure all contents are coated with the seasoning.
    season the veggies
  • Spray the air fryer basket with cooking oil, then place the sliced tofu. Make sure there’s enough space between them. Air fry for 8 - 10 minutes at 400ºF (204ºC). Then set them aside.
    tofu in air fryer basket
  • Place the veggies in your air fryer and cook them at 380ºF (193 ºC) for 5 - 8 minutes. Don’t forget to shake halfway.
    vegetables in air fryer basket
  • Reduce the marinade into a sauce. Add 1 - 2 tbsp cornstarch water to the marinade. Once boiling, lower the heat to simmer for 7 - 10 minutes. Then remove the pot from the heat.
    reduced sauce
  • After cooking the vegetables, combine the air-fried tofu, veggies, and the sauce (reduced marinade) in a large bowl. Add salt and pepper to taste then toss to make sure everything is coated.
    mixing air-fried tofu, vegetables and sauce together
  • Serve the Air Fryer Tofu and Veggies, and enjoy your hearty brunch!
    air fryer tofu and veggies recipe

Video

Notes

  • If your air fryer doesn't have a preheat mode, set the temperature to 400ºF (204ºC) and let it air fry for 5 minutes.
  • You can skip preheating by adding 2-5 minutes to your cooking time. Then check every 1-2 minutes to prevent overcooking your tofu and vegetables.
  • One of the easiest ways to remove the liquid is to sandwich it between kitchen towels and two flat surfaces like a plate or saucer. Then, put something heavy on it to apply pressure.
  • Another way to remove excess water from the tofu is to press it using something heavy from your kitchen. Perhaps a skillet.
  • Time Saver: If you don't have much time, you can skip pressing and marinating the tofu. The air fryer will dehydrate the tofu anyway.
  • Spray your air fryer basket with cooking oil to prevent them from sticking. While most air fryer baskets are coated with non-stick compounds, it's not foolproof.
  • Make sure the tofu cubes are spaced quite nicely. This step prevents them from sticking together and makes it easier to flip halfway through.
  • Another time saver: Flipping lots of tofu cubes is such a hassle. The easy fix would be slicing them in the middle (resulting in two flat squares). Then chop them into cubes after air frying.
  • Top the Air Fryer Tofu and Veggies with a sunny for extra protein.
  • I used a 6-quart air fryer to make this recipe. Cooking time may vary depending on your air fryer and the number of servings you are making. For optimal results, begin with the lower end of the suggested cooking time. Continue air frying until you achieve your desired finish.

Nutrition

Serving: 1bowl | Calories: 185kcal | Carbohydrates: 15g | Protein: 15g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 3g | Sodium: 728mg | Potassium: 367mg | Fiber: 3g | Sugar: 6g | Vitamin A: 1485IU | Vitamin C: 63mg | Calcium: 180mg | Iron: 3mg
Visit fryit.co for more easy & tasty air fryer recipes.