High Protein Sesame Tofu
Elevate your weeknight dinners with this High-Protein Sesame Tofu recipe—a flavorful, plant-based dish that's as satisfying as it is nutritious. Featuring cubes of crispy, golden tofu coated in a rich, savory-sweet sesame sauce made with soy sauce, toasted sesame oil, rice vinegar, and maple syrup, this recipe brings bold Asian-inspired flavors to your table in just 40 minutes. Tossed with crunchy toasted sesame seeds, a hint of garlic, and sliced green onions, this tofu dish hits all the right notes of texture and taste. Perfect for meal prepping or serving fresh over fluffy rice or steamed veggies, it’s an effortless way to impress vegans, vegetarians, and meat-lovers alike. Packed with protein and bursting with umami, this sesame tofu recipe is a healthy, delicious win for busy weeknights or leisurely lunches.
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Recipe Information
Ingredients
- 2 blocks (about 14 oz each) extra-firm tofu
- 0.5 cup cornstarch
- 3 tablespoons cooking oil
- 0.5 cup soy sauce
- 2 tablespoons toasted sesame oil
- 2 tablespoons rice vinegar
- 2 tablespoons maple syrup
- 2 tablespoons sesame seeds
- 3 cloves garlic
- 3 stalks green onions
- 0.5 teaspoon (optional) red pepper flakes
Instructions
Start by removing the tofu blocks from their packaging. Press the tofu blocks to remove excess moisture. You can use a tofu press or wrap the tofu in paper towels and place a heavy object on top for about 15-20 minutes.
While the tofu is being pressed, prepare the sauce. In a small bowl, whisk together the soy sauce, toasted sesame oil, rice vinegar, maple syrup, and minced garlic. Set aside.
After the tofu has been pressed, cut each block into 1-inch cubes.
Place the cornstarch in a large shallow dish and gently toss the tofu cubes in the cornstarch until they are evenly coated.
Heat the cooking oil in a large non-stick skillet over medium-high heat. Add the tofu cubes to the skillet and cook until they are crispy and golden brown on all sides, about 10 minutes. Turn the tofu occasionally to ensure even browning.
Once the tofu is cooked, reduce the heat to low and add the prepared sauce to the skillet. Stir gently to coat the tofu cubes thoroughly. Allow the sauce to simmer for a couple of minutes until it thickens slightly and the tofu is well-coated.
While the tofu is simmering, prepare the green onions by slicing them thinly. Also, toast the sesame seeds in a dry pan over medium heat until they are golden brown, which should take about 2-3 minutes.
Remove the skillet from heat and garnish the tofu with the toasted sesame seeds, sliced green onions, and red pepper flakes (if using) for a touch of heat.
Serve immediately, either on its own or over a bed of rice or steamed vegetables for an extra hearty meal.
Nutrition Facts
Calories |
2183 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 144.2 g | 185% | |
| Saturated Fat | 21.0 g | 105% | |
| Polyunsaturated Fat | 4.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4749 mg | 206% | |
| Total Carbohydrate | 102.2 g | 37% | |
| Dietary Fiber | 23.1 g | 82% | |
| Total Sugars | 33.2 g | ||
| Protein | 140.4 g | 281% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 5521 mg | 425% | |
| Iron | 25.2 mg | 140% | |
| Potassium | 2576 mg | 55% | |
*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.
