I don’t mean to brag, but you know that you’ve made good tofu when meat-eaters want the recipe 😉 .
I have made this tofu too many times to count; it’s part of my meal-prep rotation and I’ve made it for numerous potlucks and Shabbat lunches, as many of my University of Maryland friends know 🙂 . Basically, it should have been on the blog a long time ago, but life just kept getting in the way.
Tofu – whether you’re vegetarian or not – is an excellent food to include in your diet. In addition to being a substantial source of protein, tofu is much cheaper than meat, which can be helpful for those trying to save on groceries. According to a quick Amazon search, tofu generally ranges from $1.50 to $3 per block, depending on the brand.
Tofu is also a good source of iron and calcium, two micronutrients that are super important. College-aged females often don’t get enough iron, which can lead to anemia and its associated effects, including trouble focusing, dizziness, fatigue and irritability, among others.
I’m sure you’ve heard that calcium is important for keeping your bones strong, but it does so much more than that. Without calcium, muscle contraction cannot occur. This includes keeping your heart beating regularly and any type of motion or exercise. Calcium also helps neurons (nerve cells) communicate with each other and transmit signals throughout your body.
I could pull out my physiology notes and go into these mechanisms, but I will spare you that aggravation lol. Basically, just know that eating enough iron and calcium is super important, and eating tofu is a good way to get both of those into your body!
Anyways, now onto the recipe (the only reason why some of you are here lol) –
This tofu is Asian-inspired and will keep in the fridge for five to seven days.
- 1 block firm or extra firm tofu, pressed for at least 30 minutes
- ¼ cup low-sodium soy sauce
- 3 tablespoons maple syrup
- 1 tablespoon sesame oil (optional)
- 1½ teaspoons garlic powder
- ½ teaspoon dried thyme or dried parsley
- ¼ teaspoon ground ginger
- Dash of black pepper
- Sprinkle of Trader Joe’s Everything but the Bagel seasoning
- Preheat oven to 400F. Line a baking sheet with parchment paper.
- Mix the soy sauce, syrup, sesame oil, garlic powder, thyme or parsley, ginger and black pepper in a medium mixing bowl.
- After the tofu has been pressed, slice it into 1/4-inch thick squares, rectangles or triangles. (To make triangles, slice the block of tofu lengthwise and make 1/4-inch thick squares by cutting horizontally. Cut each square diagonally to make triangles).
- Gently place the cut tofu in the bowl and gently mix it with the marinade. Be careful not to push too hard – the tofu will crumble if you do!
- Lay out the tofu on the baking sheet in a single layer. Drizzle the leftover marinade over the tofu. Sprinkle tofu with Everything but the Bagel seasoning.
- Bake tofu for 20 minutes; flip if desired. Bake for an additional 10 minutes to 15 minutes (add or subtract time based on how crispy you like your tofu). Tofu will look darker in color when ready. Enjoy!
This tofu can also be grilled! Just make sure to let the tofu marinate for at least 25 minutes before placing it on the grill.
(See this for more on how to survive a BBQ as a vegetarian).
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