Miso Garlic Baked Tofu

This vegan Miso Garlic Baked Tofu is a tasty, high-protein dish with a crispy exterior and a tender interior. Rice, noodles, or roasted vegetables pair well with the umami-rich glaze made from a savory combination of white miso paste, garlic, and soybean sauce. This vegan Miso Garlic Baked Tofu is simple, healthy, and ideal for meal prep, making it an excellent choice for anyone looking to increase their plant-based protein intake without sacrificing flavor.

STATS:

• No of calories: ~210 kcal
• Preparation time: Fifteen minutes
• Serving size: 1 portion
• Cooking time: Thirty minutes
• Cuisine: Japanese-inspired
• Entire time: Forty-five(45) minutes
• Course: Protein add-on or main
• Diet: Vegan, free from dairy and gluten, protein-rich
• Portions: 04 servings
• Difficulty: Easy
• Mode of cooking: Oven-based

TOOLS

• Measuring cups
• Whisk
• Spoon or small brush
• Baking sheet
• Mixing bowl
• Tofu press or any heavy object with paper towels
• Silicone mat or parchment liner
• Measuring spoons

INGREDIENTS

TOFU MAKING

• Sesame oil, one tsp.
• 14 ounces of tofu
• Cornstarch, one tbsp.

MISO GARLIC MARINADE

• 1 tbsp. of maple syrup
• White miso paste, one and a half tbsps.
• 1 tbsp. of warm water
• Tamari or soy sauce, two tbsps.
• 1 teaspoon of ginger
• Rice vinegar, one tbsp.
• 2 garlic cloves
• Sesame oil, two tbsps.

INGREDIENT NOTES

WHITE MISO PASTE

• They add umami flavor and depth to the dish. You can also use the yellow miso or go for chickpea miso for a soy-free diet.

GARLIC AND GINGER

• These are the aromatics that deliver the classic, flavorful, and punchy kick to the tofu. Always prefer the fresh one, but can go for half the amount of the powdered version if fresh ones are not available.

VINEGAR

• We are using rice vinegar here to balance the sharpness of miso and garlic.

TOFU

• We need firm tofu so it is able to hold its structure and crisp well. If you didn’t find that extra-firm tofu, then get the firm tofu and press it for longer to remove water and make it extra firm. You may choose the chickpea or tempeh tofu for soy-free diets.

CORNSTARCH

• It helps to make the crunchy & crisp tofu. The same work can be done by any starch, like potato or rice starch, or arrowroot powder.

TAMARI OR SOY SAUCE

• Using any one of them, from soy sauce, tamari, or coconut aminos, will give you the salty and umami flavor. Tamari is for the gluten-free version, whereas coconut aminos will work as the soy-free choice.

MAPLE SYRUP

• This provides a slight sweet taste to fix all the savory flavors. Date or agave syrup can be the best vegan alternatives.

INSTRUCTIONS

1. We press the tofu for twenty minutes and drain all the additional water content.
2. Slice or dice into 1-inch cubes.
3. Set the empty oven at 200 °C before starting to work.
4. Add a parchment liner to a baking sheet.
5. Whisk ginger, soy sauce, rice vinegar, garlic, miso paste, maple syrup, & sesame oil in a dish.
6. Mix the tofu properly in this marinade to coat all of them properly.
7. Leave for 15-20 minutes to soak the taste.
8. Then sprinkle the starch and toss well to coat all the tofu cubes properly.
9. Arrange the marinated tofu cubes on the lined baking sheet.
10. Insert that baking sheet into the oven for around thirty minutes.
11. Change their sides after fifteen minutes.
12. When the estimated time has completed, transfer the baking dish to the working bench.
13. Let the golden and crispy baked tofu cool down completely.
14. These Miso Garlic Baked Tofu pairs well with steamed vegetables, rice, noodles, etc.

TIPS

• Never skip the pressing step to release water; otherwise, your tofu will not become crispy.
• Longer marination will lead to more flavorful tofu.
• Utilize sriracha to make them spicy.
• You can also air fry them for 15-18 minutes at 190 °C for extra crispness.

STORAGE DIRECTIONS

FRIDGE

• Store the cool tofu in an airtight box for 4 days.

FREEZER

• Pack the baked and cooled tofu in a freezer-friendly container to freeze it for 60-70 days.

FAQs

Can we prepare this more flavorfully?

• Increase the amount of garlic and ginger. Scatter the sesame seeds, then serve.

Is Silken tofu good enough to use?

• We don’t recommend using the silken tofu because it can’t hold its shape when baked. So the extra-firm tofu will be best for the baked or fried dishes.

Will the pan-frying work instead of baking?

• Yes, pan-fry the marinated tofu on a normal flame for 6-8 minutes per side. Then flip and give the same amount of time to another side.

Can I lower the calories?

• Yes, use vegetable broth to thin up the marinade instead of sesame oil to lower the calories.

NUTRITIONAL FACTS/SERVING

No. of calories: ~210 kcal
Net carbs: Nine grams
Total carbs: 11 g
Fiber: Three grams
Proteins: 15 g
Fats: Thirteen grams
Sodium: 480 mg
Serving size: One portion(one-fourth of the recipe)