High Protein Delicious Marinated Tofu
Elevate your plant-based meals with this High Protein Delicious Marinated Tofu recipe, a perfect combination of flavor, texture, and nutrition. Made with extra-firm tofu, this recipe packs a protein punch while absorbing a savory marinade of soy sauce, maple syrup, sesame oil, rice vinegar, and aromatic spices like garlic and ginger. The tofu is baked to golden perfection after being coated in light cornstarch, creating irresistibly crispy edges that complement the tender interior. Finished with a thickened glaze, fresh green onions, and toasted sesame seeds, this dish is as visually stunning as it is tasty. Simple to prepare and oven-baked for ease, this recipe is ideal for meal prep, a quick dinner, or a high-protein addition to salads, grain bowls, or stir-fries. Perfect for vegans, vegetarians, and anyone seeking a nutritious yet indulgent option, this tofu dish is sure to become a go-to favorite.
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Recipe Information
Ingredients
- 400 grams Extra-firm tofu
- 60 ml Soy sauce
- 30 ml Maple syrup
- 15 ml Sesame oil
- 15 ml Rice vinegar
- 1 teaspoon Garlic powder
- 1 teaspoon Ginger powder
- 2 tablespoons Cornstarch
- 2 pieces Green onions, chopped
- 1 tablespoon Toasted sesame seeds
Instructions
Drain the tofu and press it to remove excess moisture. Use a tofu press or wrap the tofu in a clean kitchen towel and place a heavy object on top. Let it press for at least 15 minutes.
While the tofu is pressing, prepare the marinade by mixing the soy sauce, maple syrup, sesame oil, rice vinegar, garlic powder, and ginger powder in a small bowl.
Cut the pressed tofu into 1-inch cubes and place them in a shallow dish. Pour the marinade over the tofu and gently toss to ensure all pieces are coated. Allow the tofu to marinate for at least 30 minutes, turning occasionally. For best results, let it marinate in the refrigerator for up to 2 hours.
Preheat your oven to 200°C (400°F) and line a baking sheet with parchment paper.
Remove the tofu from the marinade and reserve the marinade for later use. Place the tofu cubes in a bowl and sprinkle with cornstarch. Toss gently until the tofu is evenly coated.
Arrange the tofu cubes on the prepared baking sheet in a single layer.
Bake the tofu in the preheated oven for 20-25 minutes, turning once halfway through, until the tofu is golden brown and crispy.
While the tofu is baking, pour the reserved marinade into a small saucepan and bring to a simmer over medium heat. Cook for 3-4 minutes until it thickens slightly.
Remove the baked tofu from the oven and drizzle with the thickened marinade. Garnish with chopped green onions and toasted sesame seeds before serving.
Enjoy your high-protein delicious marinated tofu as a standalone dish or as a protein-packed addition to your favorite meals.
Nutrition Facts
Calories |
965 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 50.1 g | 64% | |
| Saturated Fat | 7.3 g | 36% | |
| Polyunsaturated Fat | 6.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2409 mg | 105% | |
| Total Carbohydrate | 67.8 g | 25% | |
| Dietary Fiber | 12.1 g | 43% | |
| Total Sugars | 30.0 g | ||
| Protein | 70.8 g | 142% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2848 mg | 219% | |
| Iron | 13.5 mg | 75% | |
| Potassium | 1331 mg | 28% | |
*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.
