Soy and Garlic Tofu Recipe

This tofu is an absolute flavour bomb. It’s sticky, garlicky and slightly sweet and the spring onions and chilli take it the next level.

As a nutritionist I am really enjoying all of the love for tofu that I’ve seen recently as more people are looking to try plant-based protein options. It used to be thought of as bland and soggy but honestly this recipe proves it’s anything but! This soy and garlic tofu recipe won over my tofu-hating my partner and I think it could win you over too.

Nutrition Facts

Of course tofu is a fabulous source of plant-based protein, plu it’s low in saturated fat and rich in unsaturated fat, making it heart-healthy alternative to meat.

It's a source of iron and can be a good source of calcium too - but it depends what coagulating agent is used, which is basically what’s added to it thicken it up and help it bind together. Some companies like Cauldron use calcium sulphate and these products will be a good source of calcium; other companies like Tofoo Co use nigari, so these tofus are still great but won’t contain much calcium. Just check the ingredients list if you're not sure.

Build a balanced bowl

This soy and garlic tofu is best served with a wholegrain carb for fibre and energy and of course some veggies!

I've added some wholegrain rice, broccoli, some edamame beans for an extra protein hit, some sauerkraut for gut healthy probiotics and some avocado for more healthy fats.