Heart-Healthy Tahu Goreng
Discover a nutritious twist on a beloved Indonesian classic with this Heart-Healthy Tahu Goreng recipe! Featuring protein-packed firm tofu baked to golden perfection, this dish is marinated in a flavorful blend of olive oil, low-sodium soy sauce, lime juice, and aromatic spices like garlic, turmeric, and chili flakes. Paired with fresh cucumber, juicy tomato, and a vibrant cilantro garnish, it's both refreshing and satisfying. A sprinkle of roasted, unsalted peanuts adds the perfect crunch and nutty depth. Ready in just 35 minutes, this heart-healthy, low-sodium recipe is ideal for a quick and wholesome dinner that doesn’t skimp on flavor. Perfect for vegetarians, it’s a light yet fulfilling meal sure to impress!
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Recipe Information
Ingredients
- 400 grams Firm tofu
- 1 tablespoon Olive oil
- 2 tablespoons Low-sodium soy sauce
- 1 tablespoon Lime juice
- 2 cloves Garlic
- 0.5 teaspoons Chili flakes
- 0.25 teaspoons Ground turmeric
- 1 medium Cucumber
- 1 medium Tomato
- 2 tablespoons Fresh cilantro
- 2 tablespoons Peanuts (unsalted, roasted)
Instructions
Preheat your oven to 200°C (390°F) and line a baking sheet with parchment paper.
Drain the tofu and press it between two plates with a heavy object on top for 10 minutes to remove excess water. Alternatively, use a tofu press.
Cut the pressed tofu into 1-inch cubes and place them in a mixing bowl.
In a small bowl, whisk together olive oil, low-sodium soy sauce, lime juice, minced garlic, chili flakes, and ground turmeric.
Pour the marinade over the tofu cubes and gently toss to coat evenly. Let the tofu sit for 5 minutes to absorb the flavors.
Spread the marinated tofu cubes in a single layer on the prepared baking sheet. Bake for 20 minutes, flipping the tofu halfway through, until golden and slightly crispy.
While the tofu bakes, thinly slice the cucumber and tomato. Roughly chop the fresh cilantro.
Serve the baked tofu with the sliced cucumber and tomato on the side. Garnish with chopped cilantro and a sprinkle of roasted peanuts for added flavor and texture.
Nutrition Facts
Calories |
440 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 27.2 g | 35% | |
| Saturated Fat | 4.1 g | 21% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 612 mg | 27% | |
| Total Carbohydrate | 19.0 g | 7% | |
| Dietary Fiber | 6.6 g | 24% | |
| Total Sugars | 5.0 g | ||
| Protein | 35.9 g | 72% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1409 mg | 108% | |
| Iron | 6.6 mg | 37% | |
| Potassium | 919 mg | 20% | |
*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.
