Pan-Fried Soft Tofu
User Reviews
5.0
12 reviews
Excellent
-
Prep Time
10 mins
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Cook Time
10 mins
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Total Time
30 mins
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Servings
1 bowl
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Calories
519 kcal
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Course
Side Dish, Main Course
Pan-Fried Soft Tofu
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For a quick, vegan, protein-packed dinner with tons of savoury flavour, I choose pan fried tofu. It uses the most basic ingredients and goes well with anything.
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Ingredients
- 1 tube silken tofu or soft tofu (see Note 1)
- ¼ cup cornstarch or tapioca starch (arrowroot)
- 1 tsp garlic powder (*optional)
- ½ tsp kosher salt or 1/4 tsp fine salt
- 2 tbsp cooking oil (use one with a high smoking point like avocado oil)
- 1 tbsp soy sauce
Instructions
- Drain the tofu and pat dry thoroughly with a kitchen towel. Gently slice into 1-inch thick pieces.
- Mix cornstarch, garlic powder, and salt together in a bowl. Add tofu pieces to this bowl one by one and coat each side in cornstarch. (Add more cornstarch as needed.)
- Add oil to a wok or skillet on medium-high heat. If you have a laser thermometer, the pan should read 400 °F. Add tofu in a single layer; they should start sizzling instantly. Fry in batches if you have to (replenish the oil if it gets absorbed).
- Flip the tofu as they brown on the bottom until all sides are crispy and golden, being careful not to break them apart. Once they're done, transfer them to a plate or bowl.
- Drizzle with soy sauce and eat as is or read above for 3 ways to take this recipe further.
Notes
- I love using the variety of silken or soft tofu that comes in a tube. If you're vegan, just pay attention to the label because many of these tubes contain egg tofu instead of regular silken tofu. If you can't find the tofu that comes in tubes, no worries. You can use any type of plain tofu. I prefer a medium tofu or softer because I love biting into a crunchy tofu with crispy breading on the outside and juicy softness on the inside. While silken tofu is my favourite, medium-firm is also great because the pieces are still juicy but aren't as fragile as soft or silken.
Nutrition Information
Show Details
Calories
519kcal
(26%)
Carbohydrates
39g
(13%)
Protein
17g
(34%)
Fat
33g
(51%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
12g
Monounsaturated Fat
17g
Trans Fat
0.1g
Sodium
1633mg
(68%)
Potassium
609mg
(17%)
Fiber
1g
(4%)
Sugar
4g
(8%)
Vitamin C
0.04mg
(0%)
Calcium
99mg
(10%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 1bowl
Amount Per Serving
Calories 519 kcal
% Daily Value*
| Calories | 519kcal | 26% |
| Carbohydrates | 39g | 13% |
| Protein | 17g | 34% |
| Fat | 33g | 51% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 12g | 71% |
| Monounsaturated Fat | 17g | 85% |
| Trans Fat | 0.1g | 5% |
| Sodium | 1633mg | 68% |
| Potassium | 609mg | 13% |
| Fiber | 1g | 4% |
| Sugar | 4g | 8% |
| Vitamin C | 0.04mg | 0% |
| Calcium | 99mg | 10% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
12 reviews
Excellent
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