Active time: 30 minutes Total time: 40 minutes
Tofu becomes a satisfying, main dish-worthy protein when it’s tossed with a little cornstarch and crisped up in the oven. Plus, it only requires 1 tablespoon of oil. Miso is a deeply savory fermented soybean paste worth seeking out for this recipe. Look for it in the refrigerated aisle of your grocery store close to the tofu. Beyond this recipe, you can also use it in marinades, salad dressings and stir-fries.
RD tip: If you want to maximize your protein intake, but minimize your carb intake, tofu is one of your best options for plant-based proteins.
Discover hundreds of healthy recipes — from high protein to low carb — via “Recipe Discovery” in the MyFitnessPal app. Save your favorites and log directly to your diary.
Crispy Tofu Bowl With Snap Pea-Miso Salad
Ingredients
- One 15.5-ounce (439g) block firm or extra-firm tofu, patted dry and cut into 1-inch cubes
- 1 tablespoon vegetable oil
- 1 tablespoon cornstarch
- Kosher salt, to taste
- 2 cups (190g) sugar snap peas, trimmed
- 2 tablespoons unsalted cashew butter
- 2 teaspoons white miso paste (shiro miso)
- 1 tablespoon rice vinegar
- 1 tablespoon low-sodium soy sauce
- 1 teaspoon honey
- 1 teaspoon fresh ginger, peeled and finely grated
- 1 small garlic clove, finely grated
Optional serving suggestions
- Steamed brown rice
- Scallions, thinly sliced
- Pea shoots
- Toasted sesame seeds
- Crushed red pepper
Directions
Preheat the oven to 400°F (200ºC) and line a large rimmed baking sheet with parchment paper. In a medium bowl, toss the tofu with the vegetable oil and cornstarch. Season with salt. Spread the tofu in an even layer on the prepared baking sheet. Bake the tofu for 20–25 minutes, tossing halfway through baking, until golden brown and crispy.
Meanwhile, prepare an ice bath. In a medium pot of salted, boiling water, cook the snap peas until crisp-tender, about 1 minute. Using a slotted spoon, transfer the peas to the prepared ice bath and let cool completely. Drain well and pat dry with a towel. Slice the snap peas in half on the bias.
In a small bowl, whisk the cashew butter with the miso, rice vinegar, soy sauce, honey, ginger, garlic and 2 tablespoons of water until smooth.
Spoon steamed brown rice into two shallow bowls. Top with the blanched snap peas and crispy tofu. Garnish with scallions and pea shoots and sprinkle with toasted sesame seeds and crushed red pepper, if using. Serve immediately, passing the cashew-miso sauce at the table for drizzling.
Serves: 2 | Serving Size: 1 cup of snap peas, 1 1/4 cups of tofu and 1/4 cup of sauce
Nutrition (per serving): Calories: 474; Total Fat: 28g; Saturated Fat: 4g; Monounsaturated Fat: 4g; Cholesterol: 0mg; Sodium: 604mg; Carbohydrate: 28g; Dietary Fiber: 7g; Sugar: 7g; Protein 27g
