Crispy Sesame Garlic Tofu with Vegetables

Here is an easy and delicious baked tofu recipe that also happens to be gluten-free. Crispy Sesame Garlic Tofu tossed with tender vegetables in a flavorful and comforting sauce served over rice, can it get any better than that?

Looking for more tofu recipes:

• Snow Peas and Tofu Stir Fry
• Crispy Tofu Bites
• Scrambled Tofu
• Vegan Eggs Benedict
• Thai Vegetable Curry

What is Crispy Sesame Garlic Tofu with Vegetables?

We start by pressing and baking the tofu bites until they are crispy on the outside and soft inside. While the tofu bites are baking, we make a quick and easy sesame garlic sauce, sauté some vegetables, and combine all components for a most satisfying meal.

Serve this dish with rice and be amazed at the flavor and texture that comes together in this simple and easy dish. If you really want a professional-looking sesame garlic tofu bite, pair it with some colorful vegetables like red pepper and green broccoli. The bright red and green paired with the tofu’s delicious golden brown is certain to appeal to any hungry eye. 

If you are not a fan of tofu, it’s probably because you have not had tofu prepared the right way. Tofu must be seasoned correctly. The more you cook with tofu, the more you will love it.  You may even find yourself preferring tofu over other ingredients. With the right seasoning and the right procedure, you can make tofu work in a variety of dishes from desserts to mock chicken, vegetables, and more. Once you begin to learn how tofu works in the recipes, how to manipulate the texture, and flavor it correctly, you’ll find yourself using it time and time again.

What is Tofu?

What is Tofu?

Tofu is a popular food item that you can find in most grocery stores’ refrigerated sections, usually near the fresh produce.  It’s a bean curd – derived from soy – with its origin in Chinese cuisine. Not long after its appearance in Chinese cuisine, however, it quickly spread in popularity all over the world. Today, a lot of people believe tofu is a Japanese menu item because of how popular it has become in Japanese cuisine, and popularized through Japanese media. 

The soybean curd is made in a unique way, by curdling soy milk and pressing it into a solid block like traditional cheese making. The tofu is then stored in cold water where it is kept fresh. You may even notice that, when you first get tofu out of the container at the store, it is stored in water and must first be drained and patted dry before use. Bland in flavor, tofu can easily be seasoned into something spectacular.

Health Benefits of Tofu:

Tofu offers an impressive list of health benefits. It’s also naturally gluten-free, making it a great source of plant protein for those with gluten allergies.

• good source of protein
• contains all nine essential amino acids
• low in calories
• reduces bad cholesterol LDL
• protects against heart disease
• contains antioxidants
• boosts energy
• rich in vitamins and minerals

Helpful Tips for Garlic Tofu:

• It is helpful to press the tofu before baking in this recipe. Cut the block of tofu lengthwise in half. Put the tofu between two layers of dish towels or paper towels. Place something heavy on top. I find it helpful to use a thin cutting board and then top the cutting board with books, canned goods, or heavy pots. Let sit for 15 minutes to drain.
• When making the sauce, it is helpful to remember that corn starch has a tendency to settle in the bottom, so it is helpful to give it a quick stir before adding the sauce to the saucepan.
• When selecting broccoli, look for tightly closed, dark green florets with firm, thin stalks.
• Use a piece of parchment paper to line the baking sheet. This will eliminate the need for oil and is an easy cleanup.
• When tossing the tofu bites in the cornstarch, it is helpful to use a plastic bag. Simply add the cornstarch to the bag along with the tofu bites, close and shake.
• You can use a tofu press for extra-firm tofu that stays together.

There is Nothing Better Than Garlic Paired with Sesame

If you’ve never tried sesame and garlic together in the same dish, then you’re in luck. This pairing is beyond wonderful, and you’ll be coming back for more. The rich and intense flavor of garlic pairs perfectly with the umami flavors of roasted sesame, creating a complex and in-depth flavor profile that is unmatched in any other type of dish.

If you ask me, this makes it the perfect choice for a tofu recipe, because these flavors can be highlighted easily in this dish.

If you prefer to use an alternative to tofu, you can also use seitan or tempeh. Both alternatives highlight the sesame garlic flavor profile well while holding a similar texture to extra-firm tofu.

How to make this Crispy Sesame Tofu Recipe:

firm or extra firm tofu
onion
garlic
broccoli
red sweet pepper
water
Bragg Liquid Aminos
maple syrup
sesame seeds
sesame oil
cornstarch
crushed red pepper
salt

Start by draining the tofu. Slice the block of tofu lengthwise into two pieces. Put the tofu pieces between two dish towels or paper towels. Place something heavy on top to drain the tofu. Let sit for 15 minutes. Preheat oven to 400F.

Cut the tofu into bite-size pieces toss with cornstarch and a pinch of salt. Place on a baking sheet and bake for 15 minutes. Turn the tofu bites and bake for an additional 15 minutes.
While the tofu is baking, prepare broccoli by cutting it into bite-size pieces. Slice the onion and red pepper.

Next, prepare the sauce by adding water, Bragg Liquid Aminos, maple syrup, cornstarch, crushed red pepper, garlic, sesame oil and sesame seeds.
Stir to combine.

If you have raw sesame seeds only, toast them in a dry skillet on medium heat. This will take a few minutes. Set aside.
In a large saucepan, add oil (water if you prefer) and sliced onion. Sauté for a couple of minutes before adding broccoli and the red pepper. Sauté for an additional couple of minutes. If the pan seems dry, add a splash of water.
Next, quickly stir the sauce and add it to the saucepan, followed by the crispy tofu bites.
Stir continually until the sauce thickens. It is now ready to serve.

Frequently Asked Tofu Questions:

What type of tofu should I buy?

You can use either firm or extra firm in this recipe. I like to use the fresh tofu packed in water found in the grocery store’s refrigerated section. Extra firm is best because it is denser, and it is considered better for savory dishes. Regular tofu may not hold up to the rigors of cooking, especially if you want to panfry the tofu bites. Silken tofu, on the other hand, is considered better for desserts because of its, well, silken texture and lighter appeal, and would not work in this recipe

If your store has it available, you can also get the super firm tofu, which typically has more protein packed into it. This type of tofu is not only better for you if you live an active lifestyle, but it is much denser and easier to cook with. Super firm tofu has a dense meat-alternative texture to it which is appealing to many people when it comes to tofu bites, while the typical firm tofu may be compared to feta or a similarly dense type of cheese.

Is it better to buy organic tofu?

Yes, it is better. Organic tofu is made with organic and non-GMO soybeans, which are grown without herbicides and pesticides, making them healthier and more nutritious. Furthermore, organic tofu supports organic farmers; which is a great thing as we need more organic farms.

Can I panfry the tofu bites?

Yes, you can. Tofu bites are actually really easy to pan-fry, but there’s a little-known trick to it. First, you have to coat the tofu bites in a little bit of cornstarch and salt. You don’t need much; only a teaspoon as outlined in the recipe. This works with any kind of recipe that requires panfried or crispy tofu, and it will also provide your tofu with a golden-brown coating that looks delicious. 

After coating the tofu bites in cornstarch and salt:

• Add them to a skillet with a little oil.
• Cook for a few minutes.
• Flip and cook the other side.

What is the advantage of baking the tofu bites?

Baking requires no oil, making it a healthier option. It’s also super easy to do and does not require much supervision. I personally prefer baking the tofu bites for this reason, but also because I can rely on my oven to get the tofu nice and crispy on all sides. Pan-frying takes a lot of attention, has a much stronger oily taste to it, and it’s easy to burn if you’re not careful. Baking is my go-to because it is easier and healthier. 

Can this recipe be made oil-free?

Yes, it can. Omit the oil for sautéing and the sesame oil for flavor; instead, use a little water to soften the onion and vegetables. You may find that the water dissipates easier than oil, so you may need to have a little water on hand to add more if it dries out too quickly. Too much water and you’ll drown the vegetables and come out with a mush, so be careful and always err on the side of too little.

Is tofu soy-free?

No, tofu is made from soybeans. If you are looking for a tofu alternative, you can use seitan which is made from vital wheat gluten. 

Unfortunately for those looking to avoid soy, tempeh is a popular tofu alternative that still contains soy. Instead, try looking for a chickpea-based tofu. This is an alternative that has recently become available as more people are looking to diversify their culinary options.

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