Baked Sesame Tofu Bites
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Did you know that the process of making tofu is similar to the process of making dairy cheese? Tofu is a soybean curd made by curdling condensed soy milk and then pressing it into blocks. It comes in textures & different levels of firmness. The longer it is pressed, the more firm the finished product.
Tofu is a favorite of mine because it’s affordable and nutrient-dense, meaning that calorie for calorie it packs in a ton of nutrition. Unlike some plant proteins, soy protein is a complete protein, meaning that it contains all nine essential amino acids. The body can’t make these essential amino acids on its own, so they need to be obtained from the diet.
Tofu is also a great source of fiber, iron, calcium, potassium, magnesium and B vitamins as well as isoflavones and of course, protein (~22 grams per ½ cup firm block tofu per the USDA).
The type of coagulant used to make tofu affects its nutrient content. Tofu made with calcium sulfate has more calcium which is helpful for people who don’t eat dairy. Nigari is another coagulant that is left over after the salt is extracted from sea water; it’s used to help make tofu set and keep its shape, and nigari-set tofu will have more fat and potassium but less fiber, protein and calcium.
There are so many reasons to incorporate more soy into meals and snacks, including that soy-rich diets may reduce the risk of heart disease, type 2 diabetes and hypertension. The high isoflavone content in soy may also improve brain function and bone density, reduce depression, and reduce the frequency and severity of menopausal hot flashes in women.
These Baked Sesame Tofu Bites are an absolute favorite in my home! I was so happy to share them in a recent appearance I made on the CBS show, The Doctors where we talked all about the health benefits and safety of eating tofu and other soy foods. My girls have been known to gobble up 2 containers worth in a single day, so be sure to batch cook yours and save the extra for the week ahead.
I love using these Baked Sesame Tofu Bites as meal anchors in nourish bowls, protein-rich salad toppers, or protein-boosters in noodle dishes.
Make eating tofu fun for your little ones with these playful food picks by Dabbldoo* - they come in fun colors and shapes are safe and easy for toddlers. Encouraging these types of food play activities can help picky eaters accept a greater variety of foods over time.
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Baked SesameTofu Bites Recipe
Baked Sesame Tofu Bites
Ingredients
- 1 block (12 -15 ounces) firm or extra-firm tofu
- 1 tablespoon sesame oil
- 1 tablespoon soy sauce
- 3 tablespoons cornstarch
- 2 tablespoons sesame seeds
Instructions
- Preheat oven to 400° F.
- Lightly oil a large baking sheet, or line it with parchment paper to prevent sticking.
- Drain liquid from the tofu and slice into 3 even blocks, lengthwise. Stack the blocks on top of each other, then slice horizontally, making 5 even rows.
- Lay a clean kitchen towel flat across a large cutting board and arrange the pieces of tofu in an even, single layer on the towel. Fold the towel back over the top of the tofu, place a clean baking sheet across it and top the sheet with some heavy items for about 10 minutes (or longer if you can!) to help squeeze out the excess moisture. Cast iron pans and thick books work well.
- Place the tofu in a medium bowl and gently, evenly coat with the oil, soy sauce and sesame seeds. Sprinkle on the cornstarch and toss until tofu is evenly coated and cornstarch is no longer dry.
- Place tofu in an even layer on the baking sheet and bake for about 30 minutes or until golden brown, turning the tofu over halfway through cooking for even browning. (Alternatively, arrange tofu cubes in a single layer in an air fryer and cook at 375°F for 10-15 minutes or until crispy).
Notes
Make ahead, refrigerate and add to a variety of meals (i.e., salads, nourish bowls, noodle dishes) throughout the week. Lasts for 3-5 days in an airtight container in the refrigerator.
Nutrition Facts
Calories
163Fat
10Sat. Fat
1Carbs
9Fiber
1Net carbs
8Sugar
0Protein
10Sodium
256Cholesterol
0
