Looking for a simple summer meal that’s light, vibrant, and bursting with flavor? This Ginger Sesame Tofu with Sautéed Vegetables is your answer! We pan-sear extra-firm tofu until it’s perfectly golden, then serve it over a bed of tender-crisp leeks, umami-rich shiitake mushrooms, zucchini, and carrots. It’s a wholesome, satisfying dish that comes together in under an hour, making it a guaranteed weeknight winner. Pair it with a crisp glass of white wine for a truly delightful experience.
Ingredients
• PREP: 30 minutes | COOK: 20 minutes | YIELD: 4 servings
• 1 16-oz / 454 g block extra-firm tofu, pressed and cut into 4 slabs
• 1 tsp / 5 ml safflower oil
• Pinch each sea salt and freshly ground black pepper
• 1 Tbsp / 15 ml extra virgin olive oil, divided
• 1 Tbsp / 15 ml freshly grated ginger, divided
• 1 large leek, white and light green parts only, rinsed well, halved and thinly sliced crosswise
• ½ lb / 225 g shiitake mushrooms, stemmed and thinly sliced
• 2 large cloves garlic, minced, divided
• 1 medium zucchini, ends trimmed, cut into fat matchsticks
• 1 cup / 240 ml shredded carrots
• 1 Tbsp / 15 ml low-sodium tamari
• 1 tsp / 5 ml sesame oil
• 1 Tbsp / 15 ml black sesame seeds
Instructions
1. Pat the pressed tofu slabs dry with a paper towel. Season both sides with a pinch of salt and pepper.
2. Heat safflower oil in a large nonstick skillet on medium heat. Carefully place the tofu slabs in the pan and cook without disturbing for 4-5 minutes per side, or until golden brown and crisp. Remove from the pan and set aside.
3. Use a paper towel to wipe out the skillet and return to the stove on medium heat. Add half of the olive oil and half of the ginger. Cook for about 1 minute or until fragrant.
4. Add the sliced leeks and mushrooms, and sauté until soft and starting to brown, about 3 minutes. Stir in half the minced garlic and cook for 1 minute longer. Transfer this mixture to a bowl and set aside.
5. Return the skillet to the heat. Add the remaining olive oil and ginger, and cook for about 1 minute. Add the zucchini and carrots and sauté until tender-crisp, about 3 minutes.
6. Stir in the remaining garlic and cook for about 1 minute longer. Add the reserved leek and mushroom mixture back to the skillet.
7. Remove the skillet from the heat and stir in the tamari, sesame oil, and sesame seeds. Season with additional salt and pepper, if desired.
8. To serve, mound the sautéed vegetables on a platter or divide among four plates, and place a slab of seared tofu on top of the vegetables.
Nutritional Information
• NUTRITIONAL VALUE PER SERVING (1 TOFU SLAB AND ¾ CUP VEGETABLES)
• Calories: 345 | Calories from Fat: 198 | Protein: 18 g | Carbs: 16 g | Total Fat: 22 g | Saturated Fat: 3 g | Trans Fat: 0 g | Fiber: 6 g | Sodium: 250 mg | Cholesterol: 0 mg
Pro Tips
• For the crispiest tofu, press it for at least 30 minutes to remove as much water as possible. A light dusting of cornstarch before pan-frying also creates an amazing crust.
• Feel free to swap the vegetables based on what’s in season. Bok choy, bell peppers, or snap peas would all be delicious additions.
• Serve this dish over a bed of fluffy quinoa, brown rice, or soba noodles to make it a more substantial meal.
• A bright squeeze of fresh lime juice just before serving will elevate all the savory flavors in the dish.
FAQ
Q: How can I make this tofu recipe gluten-free
A: This recipe is easily made gluten-free. It calls for low-sodium tamari, which is traditionally made without wheat. To ensure the dish is completely gluten-free, simply check the label on your tamari to confirm it is certified gluten-free, as some brands may vary.
Q: Is this ginger sesame tofu a good source of plant-based protein
A: Yes, it’s an excellent source of vegetarian protein. Each serving provides 18 grams of protein, primarily from the generous slab of extra-firm tofu, making it a satisfying and nutritionally balanced meal.
Q: What other vegetables can I use in this dish
A: This recipe is very flexible. You can easily swap the vegetables based on what’s in season or what you have on hand. The pro tips suggest that bok choy, bell peppers, or snap peas would all be delicious additions.
Q: How do I store and reheat leftovers
A: Store any leftover tofu and vegetables in an airtight container in the refrigerator for up to 3 days. To reheat, gently warm the dish in a nonstick skillet over medium heat until heated through. This method helps preserve the texture of the tofu and vegetables better than a microwave.
