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Crispy Healthy Soy Garlic Tofu

Crispy Healthy Soy Garlic Tofu: Your New Favorite Plant-Based Dish

Crispy Healthy Soy Garlic Tofu is a plant-based, gluten-free dish with a delightful crunch and savory soy-garlic glaze.
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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Asian
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Tofu
  • 1 block Extra Firm Tofu Main protein source
  • 3 tablespoons Cornstarch Substitute with tapioca starch if needed
  • 1 teaspoon Sea Salt Use kosher salt if unavailable
For Frying
  • 3 tablespoons Avocado Oil Can substitute with canola or vegetable oil
For the Glaze
  • 1/4 cup Low-Sodium Soy Sauce Tamari for gluten-free option
  • 2 tablespoons Honey Replace with maple syrup for vegan alternative
  • 3 cloves Garlic Minced, preferred over garlic powder
  • 1 teaspoon Fresh Ginger Ground ginger can work in a pinch
  • 1 tablespoon Rice Vinegar Apple cider vinegar can substitute
  • 1 teaspoon Toasted Sesame Oil Optional
  • 1/2 teaspoon Black Pepper White pepper can substitute

Equipment

  • skillet
  • Mixing Bowl
  • heavy object for pressing

Method
 

Step-by-Step Instructions for Crispy Healthy Soy Garlic Tofu
  1. Press the extra firm tofu for at least 15 minutes to remove excess moisture, then cut into cubes.
  2. Toss the cubed tofu with cornstarch and sea salt until evenly coated.
  3. Heat avocado oil in a skillet over medium-high heat and fry the tofu cubes until golden brown.
  4. Whisk together the glaze ingredients in a bowl while the tofu is cooking.
  5. Pour the glaze over the crispy tofu and cook for an additional 2–3 minutes.
  6. Serve immediately over jasmine rice, quinoa, or alongside sautéed greens.

Nutrition

Serving: 1servingCalories: 250kcalCarbohydrates: 20gProtein: 15gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 10gSodium: 700mgPotassium: 300mgFiber: 2gSugar: 5gCalcium: 100mgIron: 3mg

Notes

Press the tofu well to prevent sogginess, coat evenly for optimal crispiness, and avoid overcrowding the pan during frying.

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