High Protein Sesame Tofu

Elevate your plant-based cooking with this High Protein Sesame Tofu, a crispy and flavorful dish that's packed with nutrients and perfect for weeknight dinners or meal prep. Made with golden-brown, pan-fried tofu cubes tossed in a savory homemade sesame sauce featuring soy sauce, toasted sesame oil, garlic, and a hint of sweetness from maple syrup, this recipe is bursting with umami goodness. The tofu is lightly coated in cornstarch for a satisfying crunch, while toasted sesame seeds and fresh green onions add a delightful garnish. Ready in just 40 minutes, this versatile dish can be served over rice, quinoa, or steamed veggies for a wholesome and protein-rich meal that even non-vegans will love. Whether you're looking for a high-protein vegetarian recipe or a quick and delicious tofu stir-fry, this sesame tofu is sure to become a favorite in your kitchen.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

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.

Step 3

After the tofu has been pressed, cut each block into 1-inch cubes.

Step 4

Place the cornstarch in a large shallow dish and gently toss the tofu cubes in the cornstarch until they are evenly coated.

Step 5

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.

Step 6

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.

Step 7

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.

Step 8

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.

Step 9

Serve immediately, either on its own or over a bed of rice or steamed vegetables for an extra hearty meal.

Nutrition Facts

Serving size	1154.9 grams (1154.9g)

Amount per serving	% Daily Value*
Calories	2183

Total Fat 144.20g	185%
Saturated Fat 21.00g	105%
Polyunsaturated Fat 4.30g
Cholesterol 0mg	0%
Sodium 4749mg	206%
Total Carbohydrate 102.20g	37%
Dietary Fiber 23.10g	83%
Total Sugars 33.20g
Protein 140.40g	281%

Vitamin D 0IU	0%
Calcium 5521mg	425%
Iron 25mg	140%
Potassium 2576mg	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.

Source of Calories

Fat: 57.2%

Protein: 24.8%

Carbs: 18.0%