Nutrition Facts for Heart-healthy sesame tofu

Heart-Healthy Sesame Tofu

Elevate your weeknight dinners with this vibrant and nourishing Heart-Healthy Sesame Tofu recipe! Packed with plant-based protein and bursting with flavor, this dish combines golden-crisp tofu cubes with tender-crisp broccoli and sweet red bell peppers, all coated in a zesty homemade sesame-soy sauce infused with fresh ginger and garlic. A sprinkle of toasted sesame seeds and sliced green onions adds the perfect finishing touch. Served over a fluffy bed of fiber-rich brown rice, this easy-to-make recipe is low in sodium, naturally sweetened with honey, and cooked using heart-friendly oils like sesame and olive oil. With just 20 minutes of prep time, this wholesome, gluten-free meal is a quick, delicious way to embrace nutritious eating without compromising on taste!

Nutriscore Rating: 79/100
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Image of Heart-Healthy Sesame Tofu
Prep Time:20 mins
Cook Time:25 mins
Total Time:45 mins
Servings: 4

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

Directions

Step 1

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.

Step 2

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.

Step 3

Cut the pressed tofu into 1-inch cubes. In another bowl, toss the tofu cubes with the cornstarch until they are evenly coated.

Step 4

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.

Step 5

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.

Step 6

Return the tofu to the skillet and pour the sesame-soy sauce mixture over the tofu and vegetables, stirring gently to coat everything evenly.

Step 7

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.

Step 8

Garnish the dish with sesame seeds and sliced green onions.

Step 9

Serve the sesame tofu atop a bed of cooked brown rice.

Nutrition Facts

Serving size 1255.2 grams (1255.2g)
Amount per serving % Daily Value*
Calories 1598
Total Fat 71.60g 92%
Saturated Fat 11.10g 55%
Polyunsaturated Fat 10.60g
Cholesterol 0mg 0%
Sodium 2417mg 105%
Total Carbohydrate 163.20g 59%
Dietary Fiber 23.90g 85%
Total Sugars 27.70g
Protein 89.20g 178%
Vitamin D 0IU 0%
Calcium 2855mg 220%
Iron 18mg 99%
Potassium 1639mg 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.

Source of Calories

Fat: 39.0%
Protein: 21.6%
Carbs: 39.5%