Heart-Healthy Tahu Goreng

Discover the perfect balance of flavor and nutrition with this Heart-Healthy Tahu Goreng recipe—a wholesome twist on the beloved Indonesian classic. Featuring crispy baked tofu marinated in a zesty blend of low-sodium soy sauce, lime juice, garlic, and warming turmeric, this dish is both vibrant and irresistibly savory. Skip the deep-frying for a lighter take that’s packed with protein and seasoned to perfection. Served alongside fresh cucumber and juicy tomato slices, and garnished with a sprinkling of roasted peanuts and fragrant cilantro, this recipe is ideal for a quick yet satisfying lunch or dinner. With minimal prep time and a focus on heart-friendly ingredients like olive oil and reduced sodium, this meal nourishes your body without compromising on bold, authentic flavors. Perfect for those looking for an easy, plant-based dish to elevate their weekly meal rotation!

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 2

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)

Directions

Step 1

Preheat your oven to 200°C (390°F) and line a baking sheet with parchment paper.

Step 2

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.

Step 3

Cut the pressed tofu into 1-inch cubes and place them in a mixing bowl.

Step 4

In a small bowl, whisk together olive oil, low-sodium soy sauce, lime juice, minced garlic, chili flakes, and ground turmeric.

Step 5

Pour the marinade over the tofu cubes and gently toss to coat evenly. Let the tofu sit for 5 minutes to absorb the flavors.

Step 6

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.

Step 7

While the tofu bakes, thinly slice the cucumber and tomato. Roughly chop the fresh cilantro.

Step 8

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

Serving size	829.2 grams (829.2g)

Amount per serving	% Daily Value*
Calories	670

Total Fat 41.50g	53%
Saturated Fat 5.80g	29%
Polyunsaturated Fat 1.50g
Cholesterol 0mg	0%
Sodium 2255mg	98%
Total Carbohydrate 38.80g	14%
Dietary Fiber 8.80g	31%
Total Sugars 19.40g
Protein 53.80g	108%

Vitamin D 0IU	0%
Calcium 695mg	53%
Iron 9mg	51%
Potassium 1317mg	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.

Source of Calories

Fat: 50.2%

Protein: 28.9%

Carbs: 20.9%