Looking for an easy way to eat your tofu? I got you covered! This recipe only requires a handful of ingredients. It is an easy way to eat proteins and will take you a few minutes to make!

What is tofu?

Tofu, also called soybean curd, is a staple in Asian cuisine. Indeed, tofu is coagulated soy milk pressed into more or less firm blocks. There are different types of tofu: silken, medium-firm, firm, and extra firm. Are you looking to make a creamy sauce? Use silken tofu. Do you want to cook crispy tofu? Use firm tofu! But, “what does tofu taste like?” you might wonder. Tofu can taste bland, but it absorbs flavors well. Tofu will take the flavors of the spices, marinades, and sauces you are using along with it. I love it! In this recipe, the sweet and sour marinade is what will elevate your tofu to the next level!

What are the benefits of eating tofu? 

Tofu is an excellent source of plant-based protein with about 8g of protein per 100g servings. Protein is an essential macronutrient alongside carbohydrates and fats. Every part of our body is built by protein. Protein helps the body repair and construct tissues, construct enzymes, produce antibodies, maintain fluids, boost immune functions, and so much more. Amino acids are what protein is made of. There are 20 amino acids, while 11 are non-essential since our body can produce them. The 9 others are essential and need to be absorbed through food. All sources of protein are not created equals and have different amino-acids profiles. While most plant-based protein sources are incompletes (they do not contain the 9 essential amino acids), tofu is a complete protein. In this case, one of the benefits of eating tofu is its protein content.

Is tofu healthier than meat?

Like beef, tofu is a complete protein with a balanced amino-acids profile. It is also rich in fibers, calcium, and iron while being cholesterol-free. Compared to beef, tofu has 91% less saturated fat (while tofu has 0.69g saturated fat per 100g servings, beef has 7.3g) and contains 138% more iron than beef! Knowing that iron is essential to preserve vital functions such as maintaining healthy blood, tofu is a winner in this case! However, 100g of beef has 26g of protein, making it the winner in terms of protein content. If you are an omnivore, consider diversifying your diet and including more plants by cooking tofu! This epic recipe should help you include tofu in your diet and will take you less than 10 minutes to make!


  • 1 block of medium-firm tofu, or silken tofu
  • 1/4 cup maple syrup
  • 1/4 cup soy sauce
  • 1 tbsp sesame oil
  • 1 tbsp rice vinegar
  • 1 tsp chili powder


  • 1 spring onion, finely chopped
  • 1 tsp sesame seeds


  1. Press the silken tofu to drain the water out of it.
  2. In a pan on medium-high heat, drizzle half of the sesame oil.
  3. Sear one side of the tofu for 5 minutes, until golden brown.
  4. In a bowl mix the maple syrup, soy sauce, sesame oil, rice vinegar, chili powder.
  5. On a plate, cut the tofu into cubes, not all the way through.
  6. Pour the sauce on top of the tofu.
  7. Sprinkle sesame seeds and spring onion.

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