Sesame Tofu Bowls
Healthy crispy sesame tofu bowls with rice.
If you claim to not like tofu, you may want to think again. Crispy on the outside, fluffy on the inside, and covered in a sweet and salty sesame garlic sauce, this tofu recipe is absolutely delicious. Layered on a bed of rice, with a side of veggies, and topped with crunchy green onions, these sesame tofu bowls are a hearty vegetarian meal.
I’ve been cooking with tofu a lot lately and I’ve been absolutely loving how versatile of an ingredient it is. From savoury to sweet, grilled to fried to scrambled, and soft to crispy, there are so many different ways to cook tofu. Not to mention, compared to other protein sources, it’s relatively inexpensive and can easily be used for breakfast, lunch, or dinner making it a great kitchen staple.
How to Make Crispy Sesame Tofu:
While tofu may be intimidating to work with if you’ve never cooked it before, it’s actually very easy to prepare.
- Use extra-firm tofu. For the best results, use extra-firm tofu and remove as much excess water as possible. The more liquid you can remove from your block of tofu the crispier it will be.
- Add a little cornstarch. Tossing the tofu in cornstarch before cooking helps to add extra crispiness to the tofu pieces and more texture to every bite.
- Pan-fry it. While you can certainly cook the tofu in the oven, I think pan-frying the tofu in sesame oil creates the best texture and adds flavour at the same time.
- Cover it in sesame sauce. A simple combination of sesame oil, garlic, ginger, vinegar, and honey, creates a sweet, savoury, and slightly sticky sesame sauce to coat the tofu.
- Serve it over rice with veggies of your choice. While you can certainly enjoy the sesame tofu on its own, it pairs perfectly with rice and you can add your favourite vegetable for a boost of fibre; cabbage, carrots, and broccoli work particularly well.
Pan-Fried Sesame Garlic Tofu
These sesame tofu bowls work equally well for lunch or dinner, or as a vegetarian meal prep idea. Once cooked and assembled, these bowls will store well in the fridge for up to 5 days. While I added some shredded cabbage and carrots to my bowls, you can add any raw or cooked vegetable that you enjoy.
More Healthy Tofu Recipes:
Sesame Tofu Bowls
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4 bowls 1x
- Category: Main
- Method: Pan-Fried
Description
These crispy sesame tofu bowls with rice are a hearty and healthy vegetarian meal. Enjoy these bowls for lunch or dinner, or make them for meal prep and keep them in the fridge for healthy meals all week long.
Ingredients
Crispy Tofu:
- 1 (12 oz.) block extra-firm tofu
- 2 tablespoons cornstarch
- 3 tablespoons sesame oil
Sesame Sauce:
- 1/4 cup soy sauce or tamari
- 1” ginger root, peeled and grated
- 1 clove garlic, grated
- 1/2 tablespoon sesame oil
- 2 tablespoons honey
- 2 tablespoons rice vinegar
- 2 tablespoons water
- 1 tablespoon cornstarch
- 2 tablespoons sesame seeds
Bowls:
- 1 cup white rice, dry
- 2 carrots, peeled and shredded
- 1 cup cabbage, shredded
- Green onion, sliced, to serve
- Sesame seeds, to serve
Instructions
- In a pot, combine the rice with 2 cups of water and a pinch of salt. Bring to a boil, then reduce to a simmer, and allow to cook covered for 15 minutes, or as per package directions, until it can be fluffed with a fork.
- Remove the tofu from the packaging and place it between two pieces of paper towel or wrap it in a tea towel and place it on a cutting board. Set something heavy on top, like a cast-iron skillet, and allow to sit for 10 minutes to remove excess moisture. Once complete, cut the tofu into even bite-size cubes.
- In a medium bowl, add the sauce ingredients; soy sauce, grated ginger, grated garlic, sesame oil, honey, rice vinegar, water and cornstarch, and whisk to combine. Set aside.
- Add cubed tofu to a bowl, sprinkle with 2 tablespoons of cornstarch and then, using your hands, toss until each piece is covered in cornstarch.
- Warm the 3 tablespoons of sesame oil in a large cast-iron skillet or heavy bottom pan on medium-high heat and then, working in batches, add tofu cubes to the pan and cook for 1-2 minutes per side until crispy and golden brown. Once the tofu is cooked, remove it from the pan and set it aside on a plate.
- Once all of the tofu is cooked, reduce the heat to medium, add whisked sauce mixture and allow to cook in the pan for 1-2 minutes, scraping any tasty bits off of the bottom of the pan, until it starts to thicken slightly.
- When the sauce has thickened slightly, turn off the heat, return to cooked tofu to the pan, sprinkle with sesame seeds, and toss until well coated with the sesame sauce and seeds.
- To assemble the bowls, divide the rice evenly across four bowls, top with 1/4 of the tofu, drizzle with any remaining sauce, add a handful of shredded cabbage and carrot, and top with a sprinkle of green onion and additional sesame seeds.
- The bowls can be served immediately or cooled and stored in an airtight container in the fridge for up to 5 days.
Nutrition
- Serving Size: 1 bowl
- Calories: 534 calories
- Sugar: 13 grams
- Fat: 21 grams
- Carbohydrates: 62 grams
- Fiber: 5 grams
- Protein: 25 grams
Keywords: crispy sesame tofu, sesame garlic tofu
