Soy tofu (soy garlic tofu) is one of the most delicious ways to enjoy tofu: It’s crispy on the outside, chewy on the inside and bursting with a sweet, umami and garlic flavor. It uses affordable, easy to find ingredients and kitchen tools and comes together in less than 30 minutes. As an Asian foodie-dietitian and tofu lover, this is the perfect vegan recipe for when you are trying to eat less meat and more plant based meals.
Soy and Tofu: Facts and Myths
Let me clear up some facts and myths about soy and tofu as a registered dietitian.
Is soy and tofu the same thing?
Yes. Tofu, also known as soybean curd (what my Chinese dad calls it) is made from soybeans. Soybeans are a legume cultivated originally from China. Whole soybeans are soaked in water, then crushed and boiled to make soymilk. Tofu is made by curdling fresh, hot soymilk with a coagulant, such as calcium chloride, magnesium chloride or citric acid and then it’s pressed into tofu blocks.
Is tofu good for you?
As an Asian dietitian, I am attest that soy is highly nutritious, a complete protein – meaning it contains all essential amino acids. It’s low in calories and carbohydrates and often contains calcium (if a calcium coagulant is used), iron, manganese, potassium and other minerals. Also, soy contains isoflavones, plant-derived compounds that provide antioxidant and anti-inflammatory benefits.
Is there a downside to eating soy/tofu?
The only reason why you shouldn’t eat soy is if you don’t like it or if you are allergic. There are lots of myths about soy, including how it’s too processed, makes men effeminate, causes infertility, is GMO (therefore unsafe), is bad for your thyroid or for breast cancer… As a dietitian, I’ve heard all of them. Soy/tofu is safe food to eat. It’s highly nutritious and versatile. As an Asian, I’ve eaten it prepared in so many creative and delicious ways and I encourage you to try it in different forms, you might like it!
Soy Tofu Ingredients
Extra Firm Tofu – You need to choose a firmer tofu because it keeps together and also resembles chicken (or other animal protein) better.
Cornstarch – Cornstarch will help your tofu blocks formulate a crispy outside.
Ground paprika – I love the sweet and smokey flavor ground paprika gives to the tofu.
Black pepper – For extra flavor.
Oil – For frying and glazing
Fresh ginger root – Adds a kick and spiciness to the dish
Garlic – The garlic flavor is a star of this dish!
Low-sodium soy sauce – I use low sodium soy sauce to cut back on sodium while still giving it that delicious salty flavor.
Dark soy sauce – Dark soy sauce often gives a more umami flavor.
Rice vinegar – The acid gives it a little sour taste to round out the flavors.
Maple syrup or brown sugar – A bit of sweetness for that perfect bite.
Green onions – The perfect final topping on this delicious dish
How to Make Soy Garlic Tofu: Step by Step Instructions with Photos
I divided this recipe into 2 parts to make it easier to understand how to replicate it in your own kitchen:
Part 1 – To make crispy tofu:
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- Step 1: In a medium sized bowl, mix together cornstarch, paprika and black pepper.
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- Step 2: Cut tofu into bite sized cubes. Toss with the cornstarch mixture.
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- Step 3: Heat oil in pan over medium high heat. Add tofu pieces.
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- Step 4: Cook for 3-5 mins per side, until golden brown and crispy.
Part 2 – To make soy garlic glaze:
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- Step 5: Add oil, ginger and garlic to pan and heat for about 1 min.
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- Step 6: Add soy sauces, vinegar and maple syrup or brown sugar to pan and simmer.
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- Step 7: Add tofu back to pan.
Soy Tofu Recipe Expert Tips
Cut the tofu into evenly sized cubes. It makes it for consistent cooking time.
Cover the tofu cubes completely in the cornstarch mixture. You want the tofu cubes to be evenly covered to get crispiness all around.
Use enough oil to cover the bottom of the pan. If there isn’t enough oil, the tofu will burn. Don’t skimp on oil.
Soy Tofu Recipe FAQs
Do I need to press the tofu before coating it in cornstarch?
No. It is not needed for this one.
Can I meal prep or make this recipe ahead of time?
While it can definitely be meal prepped, keep in mind that the longer the tofu sits in the glaze, the softer it becomes, losing its crispiness. However, the flavor gets better the following day! If you don’t mind a flavorful soy garlic tofu with greater chewiness, then by all meal prep it!
How long does this recipe last?
As a dietitian trained in food safety, leftovers should be discarded if not eaten within 4-5 days.
Can you freeze it?
Do not freeze it as it will change the texture of the tofu.
Soy Garlic Tofu
Equipment
- 1 Large frying pan
- 1 Kitchen tongs or spatula for flipping tofu
Ingredients
For the tofu
- 1 block (400 g / 14 oz) extra firm tofu
- 3 Tbsp (45 g) cornstarch
- 2 tsp (10 g) paprika powder
- 1/2 tsp (2.5 g) black pepper
- 2 Tbsp (45 ml) cooking oil
For the glaze
- 1 Tbsp (15 ml) cooking oil
- 1 tsp (5 g) grated ginger
- 4 Tbsp (60 ml) low sodium soy sauce
- 2 tsp (10 ml) dark soy sauce
- 2 Tbsp (30 ml) rice vinegar
- 2 Tbsp (30 ml) maple syrup or brown sugar
For the topping
- 2 green onions chopped
- Sesame seeds optional
Instructions
To make crispy tofu
- Slice tofu into bite sized cubes. Set aside.
- In a large bowl, mix together cornstarch, paprika powder and black pepper. Add tofu cubes and mix together carefully to completely coat.
- Add cooking oil to frying pan on medium high heat. Add enough oil to cover the bottom of the pan. You want the oil to be hot enough so the tofu pieces will get crispy. Test the temperature of the oil by adding in one of the tofu pieces. If bubbles start to form around it, it's hot enough for the rest of the tofu to be added.
- Fry the tofu for 3-5 minutes per side, flipping in between until it's golden brown and crispy. Remove tofu from pan and put on a paper towel to absorb the excess oil.
To make the glaze
- Reduce heat to medium and add remaining oil. Add the ginger and garlic and cook until fragrant, about 1 minute.
- In a small bowl, mix together soy sauces, rice vinegar and maple syrup (or brown sugar). Pour into pan. Bring to a simmer and cook for 1-2 minutes until slightly thickened and reduced.
- Add tofu pieces and mix to combine. To maintain crispiness of tofu, add the tofu to the glaze right before serving because the tofu will lose its crispiness the longer it stays in the glaze.
- Remove from heat. Garnish with green onions and sesame seeds (optional).
Video
Notes
Did you make this recipe? Post your recipe and tag @michellejaelin to share your creation! And don’t forget to follow along on Instagram, Pinterest, Facebook, TikTok and YouTube.
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