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Main mealLow carb, high fatVegetarianBalancedKetogenicVeganLegumes€€

Crispy Oven-Baked Tofu with Soy Sauce and Garlic

Name: Crispy Oven-Baked Tofu with Soy Sauce and Garlic
Prep time: 35 min
Cook time: 25 min
Total time: 60 min
Yield: 2
Ingredients: 400 g MORI-NU, Tofu, silken, firm; 1 tbsp Oil, olive, extra virgin; 1 tbsp Soy sauce made from soy and wheat (shoyu), low sodium; 1 tbsp CORN STARCH; 0.5 tsp Spices, garlic powder; 0.25 tsp Peppers, bell, yellow, raw; 1 pinch Salt, table, iodized

Discover the secret to perfectly crispy oven-baked tofu, made with minimal oil, that's an ideal source of plant-based protein for your salads or bowls.

Prep time35 min

Cook time25 min

Total time60 min

Servings2

Recipe

MORI-NU, Tofu, silken, firm400 gOil, olive, extra virgin1 tbspSoy sauce made from soy and wheat (shoyu), low sodium1 tbspCORN STARCH1 tbspSpices, garlic powder0.5 tspPeppers, bell, yellow, raw0.25 tspSalt, table, iodized1 pinch

Baking sheet,Parchment paper,Paper towels,Large bowl

Per servingTotal

Calories:224 kcal447.9 kcal

Protein:14.7 g29.4 g

Carbohydrates:12.8 g25.5 g

Fiber:0.4 g0.7 g

Water:181.1 ml362.2 ml

Fat:12.5 g24.9 g

Micronutrients

Sugar:2.6 g5.2 g

Saturated fat:2 g4 g

Cholesterol:0 mg0 mg

Sodium:420.2 mg840.3 mg

Potassium:430.7 mg861.3 mg

Calcium:67.4 mg134.7 mg

Iron:2.3 mg4.5 mg

Magnesium:60.2 mg120.4 mg

Zinc:1.3 mg2.6 mg

Phosphorus:197.8 mg395.6 mg

Vitamin C:1.2 mg2.3 mg

Vitamin A:0.1 µg0.1 µg

Vitamin D:0 µg0 µg

Vitamin B12:0 µg0 µg

Instructions

1Drain the tofu and wrap it in several layers of paper towels. Place a heavy pan or a weighted board on top and press for 20 minutes to remove as much water as possible.
2Preheat the oven to 200 °C and line a baking sheet with parchment paper.
3Cut the pressed tofu into 2 cm cubes. Place them in a bowl and drizzle with oil and soy sauce. Stir gently.
4Add garlic powder, smoked paprika, salt, pepper and cornstarch to the bowl. Toss so that the cornstarch coats all the cubes evenly.
5Arrange the tofu cubes on the baking sheet so they don't touch. Bake for 25–30 minutes. Flip the cubes halfway through to ensure even browning.
6The tofu is done when the edges are golden brown and crispy. Serve warm as a standalone snack or as an addition to rice and vegetables.

Nutritional benefits

Thanks to its high content of quality plant-based protein, this baked tofu supports muscle recovery after exercise and provides long-lasting satiety.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.