Vegan Balsamic Tofu: Health Benefits of Tofu

Vegan Balsamic Tofu

Tofu is one of those foods that always seemed mysterious to me. What was it? How do I make it? Is it really that healthy? And could it leave me feeling satisfied? After I answered these questions for myself, I began making tofu ALL. OF. THE. TIME!  I put it in smoothies, I make it instead of scrambled eggs, I pop cubes of tofu in soups, I bread it and I use it in place of all meats and fish. Ok I confess, I even snack on it plain. I just love the taste. It is a little bland, but so yummy. It almost has a slightly nutty flavor and the texture is firm/creamy which I really like. It’s really unlike anything else. I simply love tofu! My Vegan Balsamic Tofu is such a light, flavorful dish that pops in your mouth with the cherry tomatoes.

Of course, this dish is gluten-free and dairy-free, too. And the garlic and cherry tomatoes add so many extra health benefits.

Did we even discuss the health benefits of tofu? Tofu is packed full of protein. Perfect for a vegan. It’s a great source of calcium, iron, amino acids, manganese, selenium, zinc, vitamin B1, vitamin B6, thiamin, niacin, riboflavin, and copper. Who knew?! It’ll help reduce cholesterol and prevent anemia. It’s a superfood! And it takes minutes to make. I love uncomplicated, quick and easy dishes. I used to spend hours upon hours in the kitchen making one meal and then realized nothing else was getting accomplished! So, I made changes to recipes and started to pair things down and keep it simple.

So, what is it exactly? It’s made from soybeans, so it’s vegan and gluten-free. And it’s super low in fat and low in calories. Tofu is a vegan and vegetarian approved food and even meat eaters enjoy it. 

Vegan Balsamic Tofu

Many people like to debate if vegans get enough nutrients. Of course, if you are eating french fries and carbs all day, then probably not! But if you are truly eating a plant-based, colorful, wholesome diet full of veggies, fruits, tofu, lentils, beans and rice, your diet will be loaded with so many vitamins, nutrients, protein, calcium and amino acids!

Vegan Balsamic Tofu

I love that my baby boy will eat just about anything I feed him. Some foods he likes more than others…and tofu is high on his list! He only has four teeth so it’s easy for him to munch on with the melt in your mouth consistency. He loves balsamic vinegar too which gives this dish a tang and of course, he is obsessed with cherry tomatoes. Vegan Balsamic Tofu is a winner! No wonder this 10 month old boy is looking more like a toddler every day. He’s eatin’ real good!

We started baby led weaning when he was just 6 months old. Basically, we skipped the spoon feeding and purees and went straight to finger foods. We all sit down at the table and eat the same foods. He’s still trying to figure out how to use a spoon so it’s mostly eating with his fingers for now, but he does great. He eats broccoli spears, sweet potatoes quartered lengthwise, chunks or strips of tofu, tomatoes, carrots, lentils, eggplant, squash…pretty much everything we eat. It’s so much fun to watch him explore tastes and textures. He loves colorful dishes. I feel so good at the end of the day knowing I am feeding my baby such nutritious, plant-based foods.

Vegan Balsamic Tofu

Ok, so back to the recipe…you can make this for lunch, dinner or a snack and it’s soooo quick and easy. I like to pair it with wild rice, quinoa or crispy rice. This would even make a good breakfast. The flavors are subtle with just a bit of tanginess and a vibrancy with the pop of each cherry tomato. MMMM! Who else loooooves cherry tomatoes?! I like to double this Vegan Balsamic Tofu recipe, because I can eat two servings of this dish so easily.

Vegan Balsamic Tofu

Serves 2 

Prep and cook time: 20 mins


1/4 cup olive oil

3 cloves garlic

1 package extra firm tofu, cubed 

2 cups cherry tomatoes, halved

2 T balsamic vinegar

1 t Chicken Salt (I like to use the Red Pepper Vegan, but the low sodium Vegan Chicken Salt works great for this recipe too. I just love the flavor Chicken Salt spices bring out in so many of my dishes.)

2 T basil

1 T oregano


Press tofu between paper towels to draw out excess moisture.

Heat large pan over medium heat. Add garlic and sauté 1-2 minutes. 

Add tofu and balsamic and cook another 7-9 minutes, until lightly browned. 

Season with Chicken Salt, basil and oregano. 

I like to serve this with wild rice. 

Bon Appetit!


Mama on the Glow

Leave a Reply

Your email address will not be published. Required fields are marked *