Nutritional Yeast Tofu
The One With a Nutty Twist
Tofu is a staple in many plant-based kitchens, and when you add nutritional yeast to the mix, it takes it to the next level. Nutritional yeast gives tofu a rich, savory flavor while providing a nutritional boost that makes this recipe an irresistible addition to your meals. Whether you toss it on top of salads, grain bowls, or enjoy it as a snack, this Nutritional Yeast Tofu will have you hooked!
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Estimated Nutritional Value (per 100g cooked):
Calories: 170
Carbs: 3g
Fat: 10g
Protein: 17g
Prep Time: 15-20 min
Cook Time: 20 min
Yields: 8-12 servings
Ingredients:
2-3 packages of firm tofu (approximately 800-1200g or 28-42 oz)
1 tbsp heat-resistant olive oil or sesame oil
2 tbsp white miso paste
2 tbsp tamari sauce or liquid aminos
2 tbsp rice vinegar
2 heaped tbsp nutritional yeast
Instructions:
Prepare the tofu: Start by pressing most of the water out of the tofu. You can use a tofu press or gently squeeze it with your hands. Then, cut the tofu into approximately 1x1 cm cubes. This ensures even cooking and helps the tofu absorb all the flavors.
Marinate the tofu: In a bowl, mix together the olive oil, miso paste, tamari sauce, rice vinegar, and nutritional yeast. Once everything is mixed, gently fold in the tofu cubes, being careful not to break them. Close the container and shake it gently to distribute the marinade evenly. Let the tofu marinate for about 15 minutes to absorb the flavors.
Bake the tofu: Preheat your oven to 180°C (356°F) with convection or 200°C (392°F) with upper and lower heat. Line a baking tray with parchment paper. Arrange the tofu cubes on the tray, making sure there’s space between each piece for even baking.
Bake to perfection: Bake the tofu in the preheated oven for 15-20 minutes (depending on your oven). Make sure to flip the tofu halfway through the baking time to ensure that it becomes crispy on all sides.
Serve and enjoy: Once the tofu is golden and crispy, take it out of the oven and serve it hot. Add it to your favorite dishes, or simply enjoy it as a savory snack!
Health Facts:
This recipe brings a boost of protein, healthy fats, and a variety of important nutrients, thanks to the nutritional yeast. Nutritional yeast is especially great for those following a plant-based diet, as it contains B-12—a vitamin typically found in animal products that helps keep blood and nerve cells healthy. It’s also packed with antioxidants and fiber, making it a perfect addition to your meals.
Tofu is a great source of plant-based protein, and it’s low in calories, making it an ideal food for muscle repair and maintenance. Combined with miso and tamari, this dish also offers a dose of probiotics and beneficial enzymes to support digestion.
Make It Your Own:
Flavor Variations: You can add a pinch of smoked paprika or garlic powder to the marinade for an extra layer of flavor. If you prefer a spicy kick, a dash of chili flakes will do the trick.
Vegetable Pairing: Serve this tofu with your favorite veggies. Roasted sweet potatoes, steamed broccoli, or sautéed greens would pair perfectly with the rich, nutty flavor of this tofu.
Sweeten the Deal: For a contrast in flavor, add a drizzle of maple syrup over the tofu just before serving. The combination of salty and sweet is irresistible!
Crunch Factor: If you like your tofu extra crispy, you can sprinkle a little cornstarch over the tofu cubes before baking to enhance the crispiness.
If you're looking for more plant-based, high-protein recipes, check out other recipes on the blog and explore my tailored Plant-Based Meal Plans for inspiration. Don´t forget to follow me on Pinterest and Instagram for more plant-based inspiration!
Build Your Own Meal Plan:
This recipe is part of the plant-based journey I share at Wow! You Look Good! Each of my recipes is crafted to be balanced, making it easy to integrate into your own meal plan. By using these recipes, you can create 3-5 meals per day tailored to your individual needs. Whether you’re aiming for 1200-1400 calories, or reaching up to 2200-2500 calories with 5 meals, you can use my recipes to nourish your body in a way that works for you. This flexibility allows you to meet your macronutrient goals and fuel your day, whether you're eating for energy, muscle recovery, or general wellness.