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Our youngest daughter loves (I mean really, really loves) tofu and often makes it herself. Even if I’m preparing something completely different for dinner, she still goes ahead and roasts some tofu, making a delicious sauce to go with it. She likes to make it with rice or rice noodles.
This recipe is so simple and easy that even a child can make it! It’s perfect for getting everyone in the kitchen and having fun while cooking a healthy, tasty meal.
Ingredients
- Extra-firm tofu – This makes a great base for soaking up the flavors we’ll be adding.
- Coconut aminos – This ingredient not only adds a beautiful color to the tofu but also brings a touch of spiciness and a rich, intense flavor. It’s a great alternative to traditional soy sauce.
- Coconut syrup – It gives a natural sweetness to the dish, making the tofu look even juicier and adding a subtle tropical twist.
- Garlic – Garlic is a must-have for adding flavor and aroma. It’s packed with antioxidants, vitamins, and minerals. Here’s what garlic does for this dish:
- Pungency: Its bold, savory flavor perfectly balances the tofu’s neutral taste.
- Sweetness: Not many people think of garlic as sweet, but when cooked it takes on a mild and sweet taste. This really complements the tofu well.
- Ground ginger – This is one of my favorite spices! I use ginger for many recipes.
- Chives – If you have fresh chives from the garden or local farmer’s market, sprinkle them over the finished dish. They add a wonderful pop of flavor and make the dish look beautifully garnished, giving it a burst of color and freshness.
How to make this recipe
- Press the Tofu – Place the tofu between two plates and press it to remove excess liquid. This helps the tofu absorb the sauce better, making it more flavorful.
- Cut the Tofu – Slice the tofu block into even cubes to ensure it cooks evenly.
- Bake the tofu – Place the tofu in the oven and bake until it’s golden and crispy. This will give it a delightful texture
- Combine the tofu with the rest of the Ingredients – Add the tofu to the pan with the other ingredients, stirring well to ensure everything is evenly combined and coated in the flavors.
- Cook in the pan – Sauté the tofu in the pan over low heat for 5-10 minutes, stirring occasionally. Cook until it’s heated through and nicely coated with the flavors.
What makes this recipe healthy?
The Sweet and Savory Baked Tofu is a nutritious dish packed with plant-based goodness. Here’s why it’s a healthy choice:
- Tofu: Tofu is a fantastic source of plant-based protein and unlike many other plant-based proteins it contains all nine essential amino acids. It’s also rich in iron, calcium, and important minerals like manganese and magnesium. Plus, tofu is low in saturated fat, making it heart-friendly.
- Nutrient-Dense Ingredients: Ingredients like garlic and ginger not only add rich flavors but are also full of antioxidants and anti-inflammatory properties. Garlic supports immune health and heart function, while ginger aids digestion and reduces inflammation.
- Healthy Cooking Method: Baking the tofu instead of frying reduces excess oil, making the dish lighter and lower in calories while still achieving a crispy, delicious texture.
Substitutions and variations of this recipe
- Low-sodium soy sauce – Use this instead for a similar savory, umami flavor. Soy sauce is slightly saltier so you may want to use less.
- Maple syrup, agave nectar, or brown rice syrup – May be used instead of coconut syrup.
- Tempeh – For a firmer texture and nuttier flavor use this instead of extra-firm tofu.
- Seitan – If you want a more meat like texture, used seitan instead of tofu.
- Green onions – May be used instead of chives.
- Add fresh parsley or cilantro to give it a burst of freshness.
Equipment
- Toaster oven
- Friyng Pan non-stick
- Silicone Utensil Set
Ingredients
- 400 oz tofu, firm (14 oz)
- 2 cloves garlic, minced
- ½ tsp ginger powder
- ½ tsp salt
- 30 ml coconut aminos, from @wildlyorganico
- 15 ml coconut syrup, from @wildlyorganicco
Instructions
- Cut the tofu into even cubes and arrange them on a baking sheet lined with parchment paper
- Bake at 400°F (200°C) for 25 minutes, until golden and slightly crisp
- Transfer the baked tofu to a pan and add the minced garlic, ground ginger, salt, coconut aminos, and coconut syrup
- Cook for 5–10 minutes, stirring occasionally, until the tofu is well coated and the flavors meld together
Video
Nutrition
Serving: 200gCalories: 205kcalCarbohydrates: 17.8gProtein: 18.3gFat: 8.3gSaturated Fat: 1.6gPolyunsaturated Fat: 0.02gMonounsaturated Fat: 0.01gSodium: 908mgPotassium: 341.5mgFiber: 1.9gSugar: 11.9gVitamin C: 2.9mgCalcium: 407.6mgIron: 3.3mg