Sesame Tofu

Easy Chinese dish to make especially once you have the staple sauce ingredients (sesame oil, soy sauce, and rice vinegar). You'll be surprised by how filling and satiating this one is. Tofu as the main ingredient makes it protein packed, an essential aspect to a plant-based diet.
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Meeting your Daily Recommendation?

Protein
Fiber
Iron
Calcium
B12

Main components

Tofu: 10g protein per 3/4 cup! It’s a complete source of protein & has zero cholesterol (unlike meat protein). 

  • Contain flavonoids -> helps lower blood pressure & good for the heart.
  • Calcium & magnesium -> bone health!

Broccoli: Contains bioactive compounds known to reduce inflammation. Rich in vitamins A, C, K, & B-complex, calcium, magnesium, selenium, zinc, iron, and beta carotene.

  • High in fiber which aids in digestion, overall gut health and reduces bad cholesterol (LDL). 
  • Contains antioxidants, one in particular named sulforaphane supports liver detoxification and long-term liver health. Also, it’s known to prevent cancer cells from multiplying.

Sesame Tofu

5 from 1 vote
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Ingredients
  

  • 1/5 a Block of Tofu
  • 1 cup Broccoli
  • 1-2 tbsp Bread crumbs
Sauce
  • 1 tsp Garlic powder
  • 2 tbsp Soy sauce
  • 1 tbsp Maple Syrup or honey
  • 1 tbsp Rice Vinegar
  • 1 tsp Sesame oil
  • 1 tsp Sesame seeds
  • 1 tsp Corn starch or flour

Method
 

  1. Mix tofu with soy sauce & bread crumbs. Air-fry or pan-fry the tofu till crispy (400 degrees for 11-15 minutes)
    1/5 a Block of Tofu, 1-2 tbsp Bread crumbs
  2. Steam broccoli on stove top
    1 cup Broccoli
  3. Mix all sauce ingredients on medium heat for 5 minutes. Adjust for taste preference. Add crispy tofu and broccoli for a few minutes or till mixed well.
    1 tsp Garlic powder, 2 tbsp Soy sauce, 1 tbsp Maple Syrup or honey, 1 tbsp Rice Vinegar, 1 tsp Sesame oil, 1 tsp Sesame seeds, 1 tsp Corn starch or flour

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Tofu
Rice Vinegar
Broccoli
B12 Supplement!
Add to your Whole Foods pickup order!

Hey!

I’m Madeline! One icky piece of chicken a few years ago quickly led me to plant-based eating. But I’ll admit, those irksome comments from a friend or family around the holidays, gets you thinking. You know, maybe we vegans are sickly haha. No no, we’re definitely fine and likely much healthier. But, most people do lack iron, and vegans definitely struggle with B12. And if you feel sluggish all the time, you just may be one of those people. 

Eat well, feel good :)

So, my goal here is to make it easier for people to connect their daily health directly to the food they eat. Eat well, feel good! 

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Jackie
Jackie
1 month ago

5 stars
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