Heart-Healthy Sesame Tofu
Delight in the flavors of 'Heart-Healthy Sesame Tofu,' a nourishing and vibrant dish that's perfect for a wholesome meal. Packed with plant-based protein from crispy, golden-brown tofu, this recipe features a flavorful sesame-soy sauce infused with fragrant ginger, garlic, and a hint of honey for natural sweetness. Complemented by tender-crisp broccoli florets and vibrant red bell peppers, it delivers a balanced mix of textures and nutrients. Served over a hearty bed of brown rice and garnished with sesame seeds and green onions, this dish is a feast for both the eyes and the palate. Ready in under an hour, this easy-to-follow recipe is ideal for health-conscious foodies seeking a low-sodium, nutrient-rich meal option. Perfectly suited for vegetarian and heart-healthy diets, it's a delicious way to elevate your weeknight dinner routine.
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Recipe Information
Ingredients
- 14 ounces extra firm tofu
- 3 tablespoons low-sodium soy sauce
- 1 tablespoon sesame oil
- 1 tablespoon rice vinegar
- 1 tablespoon honey
- 1 teaspoon fresh ginger, grated
- 2 cloves garlic, minced
- 2 tablespoons cornstarch
- 1 tablespoon water
- 1 tablespoon sesame seeds
- 2 stalks green onions, sliced
- 1 red bell pepper, thinly sliced
- 2 cups broccoli florets
- 1 tablespoon olive oil
- 2 cups cooked brown rice
Instructions
Begin by pressing the tofu to remove excess moisture. Wrap it in a clean towel and place a heavy object on top for at least 15 minutes.
While the tofu is pressing, in a small bowl, whisk together the low-sodium soy sauce, sesame oil, rice vinegar, honey, grated fresh ginger, and minced garlic. Set aside.
Cut the pressed tofu into 1-inch cubes. In another bowl, toss the tofu cubes with the cornstarch until they are evenly coated.
In a non-stick skillet, heat olive oil over medium heat. Add the tofu cubes and cook them until golden and crispy on all sides, about 8-10 minutes. Remove the tofu from the skillet and set it aside.
In the same skillet, add the sliced red bell pepper and broccoli florets. Stir-fry the vegetables for 5-7 minutes or until they are tender-crisp.
Return the tofu to the skillet and pour the sesame-soy sauce mixture over the tofu and vegetables, stirring gently to coat everything evenly.
In a small bowl, mix 1 tablespoon of water with any remaining cornstarch (if needed) and add it to the skillet to thicken the sauce slightly. Stir until the sauce is well mixed and heated through.
Garnish the dish with sesame seeds and sliced green onions.
Serve the sesame tofu atop a bed of cooked brown rice.
Nutrition Facts
Calories |
1598 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 71.6 g | 92% | |
| Saturated Fat | 11.1 g | 55% | |
| Polyunsaturated Fat | 10.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2417 mg | 105% | |
| Total Carbohydrate | 163.2 g | 59% | |
| Dietary Fiber | 23.9 g | 85% | |
| Total Sugars | 27.7 g | ||
| Protein | 89.2 g | 178% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2855 mg | 220% | |
| Iron | 17.8 mg | 99% | |
| Potassium | 1639 mg | 35% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
