This feels like a quick little recipe that I should just tack onto a social media post or something, but I intentionally want to let it live here on the blog.
Why? Because this is a method you’re going to want to reference all the time – especially when the family gets hooked on tofu. This is the gateway recipe that finally solidified my kid’s acceptance of tofu – so it’s a big deal!
For a good long while now we’ve been consciously trying to eat less meat and I’ve had to look elsewhere for our protein. No problem: we love lentils, embraced the year of the pulse, and eggs have always been a mainstay. Tofu was always an ingredient that I really enjoyed but no one else really got excited about – until now.
I developed this recipe for Sesame Stir-Fried Tofu while working on my last book, and I have to say, it was an instant hit. We toss it into fried rice, combine it with vegetables for a stir-fry, serve it up over noodles and add it to enormous Asian-style buddha bowls. It’s very versatile and I suggest you simply incorporate it into your meals however suits your fancy.
No matter how I am serving it, my eldest leans over the dish to scoop himself just a little extra tofu each time. And there’s never any leftovers.
I start with a firm, organic tofu and cut the block into four, as pictured above. I then place these smaller blocks on half of a clean tea towel and fold the other half over, so that it is covering the tofu. On top I set a heavy cast iron pan or solid wood cutting board to press out a bit more of the juices….and make way for the marinade that is coming.
After the tofu has been pressed for about 15 minutes, I cut the four pieces into 1/2 inch strips, as pictured above.They don’t have to be exact, we just want to have plenty of surface area for maximum crispy edges.
Now you could just salt the tofu and fry it up in a pan here and now, but I toss it with a simple marinade to give it an irresistible flavour. You can use what you have on hand – mirin, rice wine vinegar, soy sauce, fish sauce, chili oil – anything to give it a little punch.
Once the tofu has marinated for about 10 minutes (more is fine too), I preheat a skillet and brush the bottom with oil. I find a preheated, well-oiled wok works well, as does a non-stick pan, or a seasoned cast iron skillet. Use what you have; the important part is to preheat the oil so that it sizzles when you add the tofu. This gives our little morsels crispy edges, a highly desirable trait in pressed bean curd!
Once the tofu is golden brown on both sides, it’s ready to be enjoyed. Stay tuned, because I’ve got a recipe for a big, bountiful vegetable and vermicelli salad bowl coming soon to the blog and it’s the perfect dish for showcasing a fresh batch of Sesame Stir-Fried Tofu.
Sesame Stir-Fried Tofu
A simple and versatile way to prepare tofu. Serve as a side to rice, noodles or stir-fried vegetables.
4.67 from 6 votes
Print Pin Rate
Course: Main Dishes
Cuisine: Vegetarian
Essential Ingredient: tofu
Prep Time: 20 minutesminutes
Cook Time: 5 minutesminutes
Total Time: 25 minutesminutes
Servings: 5people
Calories: 123kcal
Author: Aimee
Ingredients
1poundfirm organic tofu
1large limejuiced
2Tablespoonssoy sauce
1Tablespoonsesame oil
1/2teaspoonfine sea salt
2teaspoonscanola oil
Sesame seedsto garnish
Instructions
Cut the tofu into four pieces and lay flat on half of a clean tea towel. Cover with the other half of the towel. Place a heavy cutting board or cast iron pan on top and press the tofu for about 10-15 minutes, whatever you have time for.
Cut the tofu into strips about 1/2 inch thick and 1 inch long. In a medium bowl, stir together the lime juice, soy sauce and sesame oil. Add the pieces of tofu and toss gently to coat them in the marinade. Let stand at room temperature for 10 minutes, then drain.
Preheat a large non-stick pan over medium heat. Brush with a teaspoon of canola oil. Add about half of the tofu to the pan (it should sizzle with it hits the oil) and cook for 2 minutes. Turn each piece of tofu over and fry for an additional 2 minutes. Tofu should be golden brown on both sides.
Transfer to a bowl. Top with sesame seeds if desired and serve at once as a side to rice or noodles.
Tofu comes in many firmnesses and has very little flavor on its own, making it the perfect ingredient to soak up whatever seasonings your picky eaters love most.
It is made from dried soybeans that are soaked in water and then crushed and boiled. Soy milk is separated from the solids. The soy milk is poured into molds to allow the carbohydrate-laden whey to drain off. This results in soft cakes of tofu that are cut into squares and stored under water.
Is tofu is a safe (and healthy) food for babies and kids? The short answer is yes, as long as they aren't allergic or intolerant to soy. Tofu is a minimally-processed, healthy food for babies and kids that offers plenty of nutrients.
For brand new eaters, tofu is an ideal first food and can work well for baby-led weaning. Simply cut a block of tofu into long strips that your baby can practice picking up and feeding herself. Alternatively, you can crumble extra firm tofu or cut it into small cubes she can bite.
Like most plant foods, tofu contains several antinutrients. These compounds are naturally found in plant foods and lower your body's ability to absorb nutrients from food ( 6 ).
Kids are so picky with food for several different reasons. The causes of picky eating can include sensitivity to smells or textures, anxiety, or fear of trying something new.
Can babies eat raw tofu? Yes.Store-bought tofu can be eaten straight from the container, since it has typically already been pasteurized to kill any potentially harmful bacteria and is no longer technically “raw.”
Olive oil: Helps to coat the tofu and promote crispiness during baking or air frying. Any neutral oil can be used as a substitute. Garlic powder: Adds a subtle garlic flavor without overpowering the tofu. Cornstarch: The key to achieving a crispy exterior.
“Dogs can eat tofu in moderation as it is not toxic to them, but it does not contain enough protein to fulfill their nutritional requirements,” explains Dr. Klein. As a result, you should not use tofu protein as a primary ingredient in your dog's diet.
However, in addition to providing the body with the necessary amount of protein, the amount of protein in tofu can make children difficult to digest, because the child's stomach has not fully developed. So children eating a lot of tofu may not be good.
Tofu nutrition. This meatless option is a staple for vegetarians, and rightfully so. It boasts more fiber, calcium, iron, magnesium, zinc and folate than chicken and contains fewer calories.
As a general rule of thumb, though, it's okay to eat tofu every day. "The Food and Drug Administration has recognized that 25 grams of soy protein per day may help reduce cholesterol levels," says Manaker. "Some experts recommend eating four soy servings a day for heart health, which can include tofu.
How much protein can you get from soy? The abundance of research and soy's inclusion in the USDA Dietary Guidelines confirm soy is a healthy, nutritious choice for men (and women) of all ages.
How to safely eat raw tofu. While tofu comes in a variety of textures — silken, firm, and extra firm — technically any of them can be eaten raw. Before enjoying raw tofu, drain off any excess liquid from the packaging. It's also important to store tofu properly to prevent germs from growing on any unused portions.
Both silken and regular tofu can be found in soft, medium, firm, and extra-firm consistencies. They are made with the same ingredients, but they are processed slightly differently and are not interchangeable in a recipe.
Often picky eaters have found comfort in eating things that are crunchy or very chewy as this helps calm their nervous systems. Instead of trying to have your kid eat apple slices or green beans, try dried apple slices, or freeze-dried green beans.
Tofu is one of the only easy-to-digest plant proteins you'll find. Unfortunately, most beans and legumes and commercial vegan/vegetarian products are high in fiber which may make digesting them harder and can cause bloating.
Protein helps build and repair body tissues and iron helps make healthy blood. If your child is vegetarian or does not like to eat meat (e.g., beef, pork, goat), chicken, turkey or fish, offer alternatives such as eggs, peanut butter, tofu, beans, lentils, nuts, seeds and soy-based meat substitutes.
Introduction: My name is The Hon. Margery Christiansen, I am a bright, adorable, precious, inexpensive, gorgeous, comfortable, happy person who loves writing and wants to share my knowledge and understanding with you.
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