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Main mealVegetarianBalancedVeganLegumes€€

Crispy Tofu in Mustard-Maple Marinade

Name: Crispy Tofu in Mustard-Maple Marinade
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 2
Ingredients: 400 g MORI-NU, Tofu, silken, firm; 15 g CORN STARCH; 10 ml Oil, olive, extra virgin; 0.25 tsp Salt, table, iodized; 30 ml Syrups, maple; 30 g Mustard, prepared, yellow; 15 ml Soy sauce made from soy and wheat (shoyu), low sodium; 5 ml Vinegar, cider; 0.5 tsp Spices, garlic powder; 0.25 tsp Spices, pepper, black

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 time15 min

Cook time25 min

Total time40 min

Servings2

Recipe

For the tofu

MORI-NU, Tofu, silken, firm400 gCORN STARCH15 gOil, olive, extra virgin10 mlSalt, table, iodized0.25 tsp

For the marinade

Syrups, maple30 mlMustard, prepared, yellow30 gSoy sauce made from soy and wheat (shoyu), low sodium15 mlVinegar, cider5 mlSpices, garlic powder0.5 tspSpices, pepper, black0.25 tsp

Heavy cutting board,Paper towels,Large mixing bowl,Baking sheet,Parchment paper

Per 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

1Wrap 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.
2Cut 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.
3Preheat 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.
4While 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.
5Remove the baked tofu from the oven and toss it into the bowl with the marinade. Gently stir so the sauce coats all the cubes.
6Return 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.