Sesame-Maple Roasted Tofu

9 Reviews
From: EatingWell Magazine September/October 2007

This quick and healthy dinner pairs creamy tofu and crispy snap peas with a tahini-maple sauce. Make it a meal: Serve with udon noodles and Green Tea-Poached Pears for dessert.

Ingredients 4 servings

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  • 1 14-ounce block extra-firm water-packed tofu, rinsed, patted dry and cut into 1-inch cubes
  • 1 medium red onion, sliced
  • 2 teaspoons canola oil
  • 2 teaspoons toasted sesame oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 1 tablespoon tahini, (see Tip)
  • 1 tablespoon reduced-sodium soy sauce
  • 2 teaspoons pure maple syrup
  • 1 teaspoon cider vinegar
  • 3 cups sugar snap peas, trimmed
  • 1 tablespoon sesame seeds

Preparation

  • Active

  • Ready In

  1. Preheat oven to 450 °F.
  2. Toss tofu, onion, canola oil, sesame oil, salt and pepper in a large bowl. Spread on a large baking sheet and roast until the tofu is lightly golden on top and the onions are browning in spots, 15 to 20 minutes.
  3. Whisk tahini, soy sauce, maple syrup and vinegar in a small dish until combined. Remove the tofu from the oven, add snap peas and drizzle with the maple sauce; stir to combine. Sprinkle with sesame seeds. Return to the oven and continue roasting until the peas are crisp-tender, 8 to 12 minutes more.
  • Tip: Tahini is a smooth, thick paste made from ground sesame seeds. Look for it in the Middle Eastern section or near other nut butters in large supermarkets.
  • Cut Down on Dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line them with a layer of foil before each use.
  • People with celiac disease or gluten-sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.

Nutrition information

  • Serving size: about 1 1/4 cups
  • Per serving: 192 calories; 12 g fat(2 g sat); 3 g fiber; 12 g carbohydrates; 11 g protein; 52 mcg folate; 0 mg cholesterol; 6 g sugars; 2 g added sugars; 638 IU vitamin A; 37 mg vitamin C; 248 mg calcium; 3 mg iron; 300 mg sodium; 338 mg potassium
  • Carbohydrate Servings: 1
  • Exchanges: 1 starch, 1 medium fat meat, 1 fat

Reviews 9

January 15, 2016
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By: EatingWell User
This was really, really good. We made a few changes - sprinkled 5-spice powder - maybe 1 t - on the tofu before baking; broiled tofu and onions to hasten cooking and give a little crispness to the tofu; added carrots; after made sauce, mixed veggies in the sauce and let them sit while tofu was cooking and then roasted it so the vegetables were coated. We served this with brown rice noodles, which was a great combo. Pros: Delicious!
December 30, 2012
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By: EatingWell User
This came together quickly and I will make it again. Should have marinated the tofu in advance, will do so next time. I doubled the recipe-it really doesn't serve four as listed-and found that the sauce was skimpy and barely coated the tofu and snap peas (expensive but delicious). So, next time more sauce and marinate before baking. Pros: quick, easy, tasty ingredients Cons: too little sauce, a little bland
June 06, 2012
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By: Julie Fegler
Quick, Easy and Delicious! We really liked this recipe. It went together quickly and the flavors blended very nicely. I would follow the other reviewers suggestion to marinate the tofu, as well as double the sauce. It was great the way it was, but that would make it even better. I used udon noodles and green beans.
February 21, 2012
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By: EatingWell User
staple dish in my home I absolutely love this recipe. This was the first tofu recipe I had made. I'm not the greatest cook but this is such a simple recipe to make. I will add a bit of brown rice to make it more filling but it can stand alone. I follow the recipe exactly how it's noted. Pros: flavorful, easy tofu recipe
April 26, 2011
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By: rachelcory
Really yummy! This was really great. I marinated the tofu and onions in the sesame oil mixture for a couple of hours first, and I think it enhanced the flavor of the tofu. The combination of sesame, soy and tahini made the flavor really interesting. A really satisfying and healthy dish- I'll be making it again. Pros: Great flavor
November 30, 2010
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By: EatingWell User
This was really delicious. Definitely double the sauce. It's really good. I poured it over the tofu, onions, fresh green beans, and sliced red pepper. I think the suggestion to marinate the tofu for a while in the sauce is a good idea. Although, I didn't do it and it was still quite delicious. The sauce got kind of sticky and sweet and caramelized on the vegetables. I must say, they were the best green beans I've ever eaten.
September 27, 2010
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By: EatingWell User
This dish is amazing!! I have made it twice in the last week because I love it so much! I've never had Udon noodles before but I think I'm in love.
April 12, 2010
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By: EatingWell User
delicious!
February 16, 2010
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By: KiwiLover
I love this recipe! It is very tasty and even people who don't usually like tofu will eat it. I marinate the tofu in tahini, soy & sesame oil for several hours and this enhance the flavor a lot. Then I triple the sauce because it seems there is never enough. Works well with green beans if you don't have snap peas.