Low carbVegetarian€€

Crispy Oven-Baked Tofu with Soy Sauce and Garlic

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 time
35 min
Cook time
25 min
Total time
60 min
Servings
2

Recipe

MORI-NU, Tofu, silken, firm
400 g
Oil, olive, extra virgin
1 tbsp
Soy sauce made from soy and wheat (shoyu), low sodium
1 tbsp
CORN STARCH
1 tbsp
Spices, garlic powder
0.5 tsp
Peppers, bell, yellow, raw
0.25 tsp
Salt, table, iodized
1 pinch

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

1
Drain 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.
2
Preheat the oven to 200 °C and line a baking sheet with parchment paper.
3
Cut the pressed tofu into 2 cm cubes. Place them in a bowl and drizzle with oil and soy sauce. Stir gently.
4
Add garlic powder, smoked paprika, salt, pepper and cornstarch to the bowl. Toss so that the cornstarch coats all the cubes evenly.
5
Arrange 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.
6
The 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.