This crispy sesame tofu recipe proves plant protein can hold its own against any stir-fry chicken dish. Cornstarch-coated tofu cubes crisp up in a hot pan before getting tossed in a sticky black pepper and sesame glaze, then served over quinoa for even more complete protein. Because pressing the tofu first squeezes out excess moisture, you get a genuinely crunchy exterior instead of a soggy one. For more meatless mains, check out our soy product recipes.
Serves: 2 | Prep time: 15 mins | Cook time: 15 mins
Ingredients
- The Protein: 1 block (14 oz) Extra-firm tofu, pressed and cubed
- The Coating: 2 tbsp cornstarch, ½ tsp salt, 1 tsp cracked black pepper
- The Sauce: 3 tbsp low-sodium soy sauce (or tamari), 1 tbsp rice vinegar, 1 tbsp maple syrup, 1 tsp toasted sesame oil, 1 tsp grated ginger, 2 cloves minced garlic
- The Base: 1 cup cooked quinoa (for an extra protein kick)
- Veggies: 2 cups steamed broccoli florets
Instructions
- Prep the Tofu: Pat the pressed tofu cubes dry. In a bowl, toss them with cornstarch, salt, and pepper until evenly coated.
- Pan-Sear: Heat a splash of neutral oil in a non-stick skillet over medium-high heat. Add tofu and cook for 8–10 minutes, turning occasionally, until all sides are golden and crisp.
- The Glaze: While the tofu cooks, whisk the sauce ingredients together.
- Toss: Pour the sauce into the pan with the crispy tofu. Let it bubble and thicken for 1–2 minutes until it forms a sticky glaze.
- Assemble: Divide the quinoa and broccoli into two bowls. Top with the glazed tofu and garnish with sesame seeds or green onions.
Nutritional Profile of This Crispy Sesame Tofu Recipe
Soy is incredibly nutrient-dense. This recipe leverages both tofu and quinoa to maximize your amino acid intake.
Per serving: 480 calories, 32g of protein, 18g of total fat, 46g of carbohydrates, and 8g of fiber. It also delivers 35% of your Daily Value of Iron, which the National Institutes of Health notes is essential for energy levels, along with 40% DV of Calcium.
Pro-Tip: For the best texture, don’t skip the pressing! If you don’t have a tofu press, wrap the block in a clean towel and set a heavy skillet on top for 10 minutes to squeeze out excess moisture.
