Low carbVegetarian€€
Crispy Tofu in Mustard-Maple Marinade
Prepare a perfectly balanced meal with this recipe for tofu in mustard-maple marinade. The crispy texture and rich sweet-and-spicy flavor will win over even those who don't usually like tofu.
Prep time
15 min
Cook time
25 min
Total time
40 min
Servings
2
Recipe
For the tofu
MORI-NU, Tofu, silken, firm
400 gCORN STARCH
15 gOil, olive, extra virgin
10 mlSalt, table, iodized
0.25 tspFor the marinade
Syrups, maple
30 mlMustard, prepared, yellow
30 gSoy sauce made from soy and wheat (shoyu), low sodium
15 mlVinegar, cider
5 mlSpices, garlic powder
0.5 tspSpices, pepper, black
0.25 tspPer servingTotal
Calories:252.8 kcal505.6 kcal
Protein:15.3 g30.6 g
Carbohydrates:24.1 g48.1 g
Fiber:1.1 g2.2 g
Water:200.4 ml400.7 ml
Fat:10.7 g21.3 g
Micronutrients
Sugar:11.9 g23.7 g
Saturated fat:1.7 g3.3 g
Cholesterol:0 mg0 mg
Sodium:752.5 mg1505 mg
Potassium:494.1 mg988.2 mg
Calcium:95.1 mg190.2 mg
Iron:2.6 mg5.1 mg
Magnesium:71.7 mg143.4 mg
Zinc:1.7 mg3.3 mg
Phosphorus:215.3 mg430.6 mg
Vitamin C:0.1 mg0.1 mg
Vitamin A:0.9 µg1.8 µg
Vitamin D:0 µg0 µg
Vitamin B12:0 µg0 µg
Instructions
1
Wrap the tofu in paper towels and weigh it down for at least 15 minutes. Well-pressed tofu is key for a crispy texture and better marinade absorption.
2
Cut the pressed tofu into 2 cm cubes. In a bowl, mix them with oil, salt, and corn starch until the cubes are evenly coated with a thin layer of starch.
3
Preheat the oven to 200 °C. Arrange the tofu on a baking sheet lined with parchment paper and bake for 20 minutes. Turn the cubes halfway through to ensure they become evenly golden and crispy.
4
While the tofu is baking, prepare the marinade in a small bowl by mixing the maple syrup, mustard, soy sauce, apple cider vinegar, garlic powder, and pepper.
5
Remove the baked tofu from the oven and toss it into the bowl with the marinade. Gently stir so the sauce coats all the cubes.
6
Return the tofu to the baking sheet and bake for an additional 5 minutes, until the marinade thickens and lightly caramelizes. Serve warm.
Nutritional benefits
Thanks to its high content of quality plant-based protein and the low glycemic index of maple syrup, this meal helps maintain stable energy levels and supports tissue regeneration.
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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.