Is Sesame Tofu good for you?

Dietitian's Choice: Crispy Sesame Tofu Packed with fiber, iron, and calcium , this baked meal can be paired with sweet and savory sesame sauce, Asian vegetable medley, and brown rice for a nutritious and flavorful dinner! Press the tofu: Wrap each block of tofu in paper towels.

What does adding cornstarch to tofu do?

A light coating of cornstarch will absorb even more moisture from the tofu's surface and contribute to a distinct coating . Sprinkle over the starch (potato starch, tapioca starch, and arrowroot all work too) a little bit at a time and toss the tofu, pressing gently so the starch adheres.

Why do you soak tofu in salt water?

Soaking tofu in salted water is an alternative to pressing or freezing, and it takes just 15 minutes. It draws out excess water from the tofu for a crispier crust . Plus, it has the added benefit of seasoning the tofu by osmosis as the salty solution displaces the unseasoned water content inside.

How do you make tofu not boring?

How to Make Tofu Taste Good Understand the different tofu varieties. ... Press your tofu. ... Marinate the tofu – for a long time! ... Use cornstarch to make crispy tofu. ... Use sesame oil for pan-frying. ... A good sauce is your best friend. ... Crumble it up. ... Use your blender. More items... Apr 6, 2022

Is there a downside to eating tofu?

Health risks of eating tofu Breast tumors : Because of tofu's weak hormonal effects, some doctors suggest that people with estrogen-sensitive breast tumors limit their soy intake. Thyroid issues: Some professionals also advise people with poor thyroid function to avoid tofu due to its goitrogen content.

What is the healthiest form of tofu?

Silken tofu contains only about half the calories and fat, while firm tofu contains over twice the protein. The reason for this is water content.

Should you coat tofu in cornstarch before frying?

it in olive oil . It gives it a crispy crust when you coat it.

What can I add to tofu to make it taste better?

Then season with turmeric, black pepper, garlic powder, black salt (for an “eggy” flavor, or use sea salt or Tamari instead), and add in your favorite cooked veggies . Add a little salad dressing, dijon, lemon juice, or whatever you'd typically make a marinade or sauce with.

Should I coat tofu in cornstarch?

3) Toss your tofu in oil, soy sauce and starch. Cornstarch is a more processed ingredient, but it yields the crispiest results . Arrowroot is less processed and works well, but the outer covering can turn a little slippery and strange if you're adding the tofu to a dish containing a lot of moisture (like curry).

What is sesame tofu made of?

What You Need for Sesame Tofu. Crispy tofu: Over the years I've practically cracked the code on crispy tofu and all you need is 4 simple ingredients: extra firm tofu, a neutral-tasting oil, low-sodium tamari (or soy sauce), and cornstarch . That's it!

How many calories are in sesame tofu?

Whole Foods Golden Sesame Tofu (1 serving) contains 18g total carbs, 18g net carbs, 18g fat, 22g protein, and 340 calories .

Is it OK to eat tofu everyday?

Similarly, the American Cancer Society sees no dangers from eating soy. "For the vast majority of people, it should be reasonable to incorporate tofu in their daily diet without any issues ," Sun said.

How many calories are in Chinese takeout sesame tofu?

Hot Wok Cafe Sesame Tofu (1 serving) contains 30g total carbs, 29g net carbs, 15g fat, 18g protein, and 320 calories .

Sesame Tofu with Broccoli Recipe (2024)

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Easy and healthy sesame tofu recipe, air fry or bake it before coating in an oil free sticky garlic ginger sesame sauce. Crispy golden around the edges using maple syrup instead of honey, gluten free and vegan!

Jump to Recipe

Crispy saucy tofu and steamed broccoli – the perfect weeknight meal!

How to Make Sesame Tofu

Start with firm or extra firm tofu, remove from the package and drain the water.
Press Tofu: place the drained tofu block on a lint free kitchen towel, fold the sides over and cover with another towel. Place a heavy object on top like an enameled cast iron pot or something that is easy to balance. Allow to press for at least 30 minutes or overnight.
Once pressed tear the tofu into bite size pieces and toss with tapioca or corn starch.
Air fry or bake until golden crips around the edges following the instructions in the recipe card.

The Sesame Sauce

Simply whisk together tamari with water, vinegar, garlic, ginger and sesame seeds. Balance with a drizzle of maple syrup for both taste and stickiness. Thicken as it simmers for a quick minute with tapioca or cornstarch. How easy is that ?!

What to Serve With

steamed broccoli or green beans
sauteed spinach or bok choy
peanut noodles
stir fried veggies & brown rice
spinach rice <–Divine!
olive oil mashed potatoes
pineapple fried rice
mango avocado noodles

FAQ

What is Tofu Made Of? – Tofu blocks are made from whole soy beans in a process similar to making cheese. The soy milk curd is used and pressed into blocks of different textures, from soft to extra firm. The flavor is very mild to non existent which makes it the perfect vehicle to absorb any kind of flavor just like a sponge. In our case that luscious sesame sauce!
How Much Protein is in Tofu? – Tofu delivers a whopping 20 grams of protein in one cup and zero cholesterol. Now that’s some real high quality healthy clean protein.
Is Tofu Healthy? – I created this recipe as healthy as possible! The tofu is cooked in my toaster air fryer without any oil, plus I also made the sauce oil free and refined sugar free. The oven baked alternative is not quite as healthy as it requires a little oil to keep the tofu from drying out. For the benefits of tofu consumption and the scientific research on the subject please visit nutritionfacts.org

P.S. If you make this recipe please come back here to rate it, snap a photo and tag me with #VeggieSociety on Instagram, it totally makes my day ~ Florentina Xo’s

4.86 from 14 votes

Sesame Tofu

Healthy sesame tofu recipe, air fry or bake it before coating in an oil-free sticky garlic ginger sesame sauce. Crispy golden around the edges usingmaple syrup instead of honey, gluten free and vegan!

Print Recipe

Prep Time:5 minutes mins

Pressing Time::35 minutes mins

Total Time:40 minutes mins

Ingredients

15 oz block firm tofu ~organic
2 tbsp tapioca or cornstarch
1 lime ~for serving

Sesame Sauce:

3 tbsp tamari sauce
2 tbsp apple cider vinegar (or lime juice)
3 tbsp maple syrup (or brown sugar)
2 cloves grated garlic (or 1 tsp garlic powder)
2 tsp fresh ginger root ~grated
6 tbsp water
2 tsp tapioca or corn starch
2 tbsp white sesame seeds
1 pinch red pepper flakes (optional)

US Customary - Metric

Instructions

Press the Tofu:

Remove tofu from the package and drain the water. Slice in half lengthwise so you end up with 2 thinner slices. Place on a lint free towel lined plate and fold the sides over. Cover with another lint free towel and place a heavy item on top, something with good balance. Allow the tofu to press for at least 35 minutes or overnight. (If pressing overnight make sure to transfer to the refrigerator and keep cool)
15 oz block firm tofu
Use your hands and roughly tear the tofu into bite size pieces. Transfer to a bowl and sprinkle with a tiny pinch of sea salt and two tablespoons of tapioca or cornstarch. Gently toss to coat well.
2 tbsp tapioca or cornstarch, 15 oz block firm tofu

Air Fryer Method

Preheat air fryer to 375"F. Place the tofu on the air fryer tray without touching each other and air fry for 15 to 17 minutes until golden around the edges. (I do this in my Breville Toaster Oven Air Fryer, if you are using something different you might need to adjust the timing as it could take a little longer, keep on eye on it and check at the 15 minute mark).

Oven Baked Method

Optional to spray the pressed tofu pieces with a light coat of sesame oil. Dust with 2 tablespoons of tapioca and toss to coat well. Arrange on a parchment lined baking sheet preferably without touching each other. Bake at 400"F for 18 to 25 minutes until golden around the edges.
2 tbsp tapioca or cornstarch

Make the Sesame Sauce:

In a small bowl whisk together all the sauce ingredients until combined. Transfer to a sauce pan and bring to a simmer. Cook a minute or so until the sauce starts to thicken.
3 tbsp tamari sauce, 2 tbsp apple cider vinegar, 3 tbsp maple syrup, 2 cloves grated garlic, 2 tsp fresh ginger root, 6 tbsp water, 2 tsp tapioca or corn starch, 2 tbsp white sesame seeds, 1 pinch red pepper flakes
Transfer the cooked tofu into the sesame sauce and toss to coat well all over. Serve over steamed broccoli with brown rice or noodles or rice, lime wedges, scallions and red chili pepper for heat.
1 lime

Nutrition

Course: Main Course

Cuisine: Asian

Keyword: plant based, sesame tofu, tofu, vegan,

Servings: 4 people

Calories: 207kcal

Author: Florentina