Microwave Tofu & Veg

Ingredients

• 28 ozFirm tofu$5.60
• 16 ozMixed vegetables$2.50
• 4 tbspTamari (wheat-free soy sauce)$0.80
• 2 clovesGarlic$0.30
• Total for 4 servings$9.20

Most of the cost is firm tofu ($5.60) and mixed vegetables ($2.50). With oil, spices and staples already at home, the shop drops to about $8.40. Prices are estimated for the amount used, at average US grocery prices (November 2026).

Steps

1. Drain the firm tofu, press gently with paper towels to remove excess surface moisture, and cut into 3/4-inch cubes.
2. In a 2.5- to 3-quart microwave-safe casserole dish, whisk together the tamari and minced garlic.
3. Add the cubed firm tofu and frozen mixed vegetables to the dish, then toss gently to distribute the seasonings evenly without breaking the tofu.
4. Cover the dish loosely with a microwave-safe lid or vented microwave-safe plate, and microwave on high (100% power) for 5 minutes, until hot and beginning to steam.
5. Carefully remove the lid, stir gently from the edges toward the center to ensure even heating, re-cover, and microwave on high for 4 to 5 minutes, until the mixed vegetables are tender-crisp and the tofu is steaming hot throughout (at least 165°F / 74°C).
6. Let the dish stand covered for 2 minutes to allow residual steam to settle and the tofu to absorb the seasoned juices, then uncover and stir once more.
7. Divide the tofu and vegetables evenly among 4 bowls, spoon any remaining tamari juices over the top, and serve warm, with cooked rice if you like.