We all know those days when time is tight but we still want to eat something healthy and satisfying. Enter Quick Tofu – a speedy and simple way to prepare tofu for salads, bowls, or as a protein-packed snack. With just a few basic ingredients and under 10 minutes, you can create a nutritious, flavorful dish that will keep you energized throughout the day.
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Estimated Nutritional Value (per 100g cooked):
Total Calories: 144
Carbs: 3g
Fat: 8g
Protein: 15g
Prep Time: 5 min
Cook Time: 5 min
Yields: 1 serving
Ingredients (for 1 serving):
100-150g (3.5-5.3 oz) of firm tofu, cut into very small cubes
Rice vinegar (to taste)
Tamari sauce or liquid aminos (to taste)
Seasoning to taste
Instructions:
Prepare the tofu:
Press all the water out of the tofu, gently squeeze, and pat it dry with a kitchen towel or paper towels. Cut the tofu into very small cubes — the smaller the cubes, the crispier they’ll get!Cook the tofu:
Heat a large pan over high heat and add the tamari sauce and rice vinegar. Once heated, add the tofu cubes to the pan and fry for 3-5 minutes, stirring occasionally to ensure even cooking. Season with your favorite spices to enhance the flavor (e.g., garlic powder, smoked paprika, chili flakes).Prepare the vegetables:
While the tofu is cooking, chop your choice of vegetables (e.g., cucumbers, bell peppers, leafy greens) and place them in a bowl.Assemble the dish:
Once the tofu is crispy and golden, pour it over the vegetables. Top with juice from half a lemon or lime, a sprinkle of sea salt and pepper, and mix well.Add healthy fats:
For added richness, you can incorporate 1-2 teaspoons of good-quality olive oil, half a small avocado, or 1-2 tablespoons of chopped nuts or mixed seeds. This will round out the meal and add healthy fats.
Health Facts:
This Quick Tofu recipe is a wonderful source of plant-based protein and healthy fats. Firm tofu, when cooked, provides about 15 grams of protein per 100g serving, along with heart-healthy fats and essential amino acids. The addition of avocado or nuts not only boosts the nutrient profile but also makes the meal more satiating and satisfying.
Since tofu is naturally low in carbs and packed with protein, it’s a great choice for anyone looking to add muscle-building fuel to their diet. Paired with vegetables and a squeeze of fresh citrus, this dish is full of vitamins, minerals, and fiber, perfect for digestion and overall health.
Make It Your Own:
Seasoning Flexibility: Feel free to get creative with your seasonings! Try adding a bit of curry powder, nutritional yeast, or a dash of smoked paprika for an extra depth of flavor.
Vegetable Options: This dish is incredibly versatile, so feel free to mix in your favorite veggies. Grated carrots, steamed broccoli, or even some sautéed spinach can add a nice twist.
Protein Options: If you want to add more protein, you could toss in some chickpeas or edamame alongside the tofu.
Whether you're looking for a quick lunch, a light dinner, or a snack on the go, this Quick Tofu recipe is the perfect option for busy days. You can even meal prep the vegetables ahead of time for an even faster fix. 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.