High Protein Braised Tofu
Elevate your weeknight dinners with this High Protein Braised Tofu recipe—a savory and satisfying plant-based dish packed with bold flavors and essential nutrients. Featuring golden-browned cubes of firm tofu infused with a rich sauce of soy sauce, vegetable broth, ginger, and garlic, this recipe is a culinary celebration of umami. A hint of red chili flakes brings a touch of heat, while toasted sesame oil adds depth and aroma. Perfectly balanced with a quick cornstarch-thickened glaze, this meal is ready in just 45 minutes, making it a fantastic option for busy nights. Serve this protein-powered delight over steamed rice or quinoa for a wholesome, flavorful experience that’s perfect for anyone seeking a vegan or vegetarian meal.
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Recipe Information
Ingredients
- 400 grams firm tofu
- 60 ml soy sauce
- 250 ml vegetable broth
- 1 teaspoon ginger
- 2 garlic cloves
- 2 tablespoons vegetable oil
- 2 green onions
- 1 teaspoon toasted sesame oil
- 1 tablespoon cornstarch
- 2 tablespoons water
- 1 teaspoon red chili flakes
- 1 teaspoon sugar
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Press the tofu to remove excess moisture. Wrap the tofu block in a clean kitchen towel, place it on a flat surface, and weigh it down with a heavy object like a skillet. Leave it for 15 minutes.
While the tofu is pressing, mince the garlic cloves and grate the ginger. Slice the green onions, separating the white and green parts.
In a small bowl, mix the soy sauce, vegetable broth, sugar, salt, black pepper, and red chili flakes.
Once the tofu is pressed, cut it into 1-inch cubes.
In a large skillet over medium-high heat, add the vegetable oil. Once hot, add the tofu cubes in a single layer. Cook until all sides are golden brown, about 8-10 minutes, turning frequently.
Add the minced garlic, grated ginger, and the white parts of the green onions to the skillet with the tofu. Stir-fry for 1 minute until fragrant.
Pour the soy sauce mixture over the tofu. Lower the heat to medium and let it simmer for 10 minutes, allowing the tofu to absorb the flavors.
In a separate bowl, mix the cornstarch with water to create a slurry. Add the slurry to the skillet and stir gently until the sauce thickens, about 2-3 minutes.
Drizzle the toasted sesame oil over the dish and garnish with the green parts of the green onions.
Serve the braised tofu hot, paired with steamed rice or your favorite grains. Enjoy!
Nutrition Facts
Calories |
798 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 52.3 g | 67% | |
| Saturated Fat | 7.2 g | 36% | |
| Polyunsaturated Fat | 17.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4188 mg | 182% | |
| Total Carbohydrate | 45.7 g | 17% | |
| Dietary Fiber | 9.9 g | 35% | |
| Total Sugars | 13.7 g | ||
| Protein | 53.8 g | 108% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 706 mg | 54% | |
| Iron | 8.7 mg | 48% | |
| Potassium | 1384 mg | 29% | |
*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.
