A Wholesome Delight

Savoury miso tofu is a flavourful, plant-based dish that not only tantalizes the taste buds but also brings a wealth of health benefits. This recipe elevates ordinary tofu by marinating it in a delectable mixture of miso and other aromatic ingredients, creating a dish that is both satisfying and nutritious.

• Extra Firm Tofu: The foundation of this dish, extra firm tofu, is packed with protein and is an excellent source of essential amino acids. It’s low in calories and rich in iron and calcium, making it a fantastic option for those looking to build muscle or maintain bone health.
• Nutritional Yeast: This ingredient adds a delightful cheesy flavour while also providing a boost of B vitamins, including B12, which is often lacking in plant-based diets. Nutritional yeast is also a complete protein, offering additional health benefits.
• Low Salt Soy Sauce: Using low-sodium soy sauce helps to reduce sodium intake while still providing that classic umami flavour. It’s a great way to season dishes without significantly increasing salt levels.
• Cornflour (Cornstarch): This coats the tofu and helps achieve a crispy texture when sautéed or baked. It’s also gluten-free, making this dish suitable for those with gluten sensitivities.
• Fresh Ginger: Known for its anti-inflammatory properties, ginger adds a zing and offers digestive benefits. It’s also linked to improved circulation and can help with nausea.
• Miso Paste: This fermented soybean paste is rich in probiotics, which are beneficial for gut health. Miso is also a great source of vitamins, particularly vitamin K, providing significant amounts of protein and minerals.
• Maple Syrup: Adding a touch of natural sweetness, maple syrup is a healthier alternative to refined sugars. It contains antioxidants and essential nutrients like manganese and zinc.
• Rice Vinegar: This ingredient adds a tangy depth to the sauce while being low in calories. It’s also thought to support digestion and help regulate blood sugar levels.
• Garlic Powder: Garlic is renowned for its health benefits, including immune system support and potential heart health improvements. It adds a robust flavour to the sauce.

Health Benefits

1. Protein-Rich: Tofu is an excellent source of plant-based protein, making this dish ideal for vegetarians and vegans. It supports muscle growth, repair, and overall health.
2. Gut Health: The fermentation process of miso introduces probiotics, which are essential for gut health. A balanced gut microbiome can enhance digestion and boost the immune system.
3. Low-Calorie Option: Savoury miso tofu is relatively low in calories, making it a great choice for those looking to maintain or lose weight without sacrificing flavour.
4. Vitamins and Minerals: This dish is a good source of essential vitamins and minerals, including calcium, iron, and several B vitamins, which are crucial for energy metabolism.
5. Anti-Inflammatory Properties: Ingredients like ginger and garlic have well-documented anti-inflammatory effects, which may contribute to overall health and reduce the risk of chronic diseases.
6. Balanced Flavour Profile: The combination of umami, sweet, and tangy flavours makes this dish not only delicious but also satisfying, which can help curb cravings for less healthy options.

Savoury miso tofu is more than just a delightful dish; it’s a powerhouse of nutrition. This recipe not only offers a fantastic taste but also encapsulates a variety of health benefits that contribute to a balanced diet. Whether you want to enhance your plant-based repertoire or enjoy a delicious meal, savoury miso tofu is a delightful and wholesome choice.

Savoury Miso Tofu

Catherine Barclay

Savoury miso tofu is a delicious and versatile dish featuring tofu marinated in a rich blend of miso paste, soy sauce, and spices. The tofu is often pan-fried or baked until golden and crispy on the outside while remaining soft and tender inside.

Served over rice or as part of a stir-fry, savoury miso tofu is a satisfying and healthy option that highlights the depth and complexity of miso. Enjoy it as a main course or a flavourful side!

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Course Main Course

Cuisine Japanese

Servings 4 servings

Ingredients

  

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Marinated Tofu

• 1 packet extra firm tofu cubed
• 1 tbsp nutritional yeast
• 2 tbsp low salt soy sauce
• 1 tbsp cornflour (cornstarch)
• 1 tsp fresh ginger grated

Miso Sauce

• 2 tbsp miso paste
• 2 tbsp cornflour (cornstarch)
• 3 tbsp maple syrup
• 1 tsp rice vinegar
• 1 tsp fresh ginger grated
• ⅓ cup nutritional yeast
• 1 tsp garlic powder
• ½ cup water

Instructions

 

• In a sealed container or silicon bag, place the marinade and tofu, seal and shake or toss gently to combine. Set aside for 30 minutes for the tofu to absorb the flavours.
• While the tofu is marinating, in a small bowl add all the sauce ingredients and stir to combine. Set aside in the fridge.
• Airfry the tofu at 180℃ (375℉) for 10 to 12 minutes, tossing halfway through until they are at your desired crispiness. Or bakke at 180℃ (375℉) for around 20 minutes).
• Once the tofu is ready, in a nonstick frying pan, add the sauce, heat through on medium heat, then add the tofu at the last to coat.
• Serve over brown rice with your choice of Asian greens. Sprinkle tofu with finely diced spring onion and sesame seeds.

Keyword japanese cuisine, miso, peppered tofu, plant-based, vegan, vegeterian, wfpb

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