Korean Crispy Tofu (Keto, Gluten Free)
4 minute read
Crispy pan fried tofu bursting with spicy umami flavor for a delicious protein packed dish! Growing up, this was one of my favorite dishes my mom would make, and now, my kids love this so much it is a must have when we have Korean food! Although this easy tofu dish whips up in about 5-minutes, you will need to be sure to take about 15ish minutes before cooking to press the tofu and remove as much water as possible. By doing this, you’ll get that beautiful crisp bite that makes this dish so good!
Why Sprouted Tofu?
Sprouted tofu, lentils, beans, nuts/seeds, and whole grains actually have a nutritional and dietary purpose! When you sprout foods like soybeans, lentils, beans, and seeds, you increase the bioavailability of the nutrients within them by reducing the levels of phytates that exist in the seed. Phytates, also known as phytic acid is actually an antioxidant, but has a negative impact on the absorption of minerals such as zinc, magnesium, calcium, and iron. It does this by binding to these minerals and hindering their absorption in your small intestine [1].
By choosing sprouted tofu you reduce the amount of phytates from the soybean, therefore increasing the absorption of minerals from your meal. Sprouting soybeans also increases the nutrient content of the tofu as well as the fiber and protein content, in one study, sprouting cowpeas yielded more vitamin B, vitamin C and protein in the bean [2]!
Why Organic Tofu?
Although not everything I buy is organic, a good majority of it is, why? Well, it has to do with GMO’s and pesticides. Many of the grain and especially conventionally grown soy and soy products out on market shelves are derived from either hybridized or genetically modified (GM) ingredients and are treated with toxic chemicals like glyphosate (RoundUp) which ends up in your body when you consume these foods.
Environmental Impact
Across the globe, over 80% of all the GMO and conventional crops that are cultivated have been modified against herbicides such as RoundUp. This means that the crops have had their DNA altered so that they are resistant against chemicals like RoundUp allowing for these toxic chemicals to be sprayed on the crops, killing other plants and pests without harming the crop itself. The problem with chemicals like glyphosate is that they are now part of the food you eat, and have given rise to “superbugs” and “superweeds” that have become resistant to it and can now only be killed with chemicals that are even more toxic like 2,4-dichlorophenoxyacetic acid (2,4-D, an ingredient in Agent Orange) shown to correlate with thyroid disorders, hormonal disorders, decreased fertility, birth defects, and cancer [3].
Human Impact
In recent studies, there have been indications of the negative impact GMO foods are having when consumed. These foods are showing that they may have toxicity on organs, organ systems, and immune health [4]. Consuming foods that have been genetically modified, like soy, exposes you to a slurry of toxic chemicals, like glyphosate, that has been shown to be carcinogenic [5].
Korean Pan Seared Tofu Ingredients
Serves 2-4
Pan Fried Tofu
1 Block Organic Sprouted Firm Tofu*
2 Tbsp Avocado Oil (divided)
Korean Tofu Sauce
1 Tbsp Cool Filtered Water**
1 Tbsp Rice Wine Vinegar
1 Tbsp Green Onion, diced
1/8 tsp Ground Black Pepper
1/2 tsp Sesame Seeds (opt)
*Be sure the tofu is firm to extra firm.
**Add as needed to temper the saltiness from the soy sauce
Korean Crispy Tofu (Keto, Gluten Free)
Crispy pan fried tofu bursting with spicy umami flavor for a delicious protein packed dish!
Ingredients
Pan Fried Tofu
- 1 Block Organic Sprouted Firm Tofu*
- 2 Tbsp Avocado Oil divided
Korean Tofu Sauce
- 1/4 cup GF Soy Sauce OR 2.5 Tbsp Coconut Aminos+1 tsp Fish sauce
- 1 Tbsp Cool Filtered Water**
- 1 Tbsp Rice Wine Vinegar
- 1 Tbsp Green Onion diced
- 1/8 tsp Ground Black pepper
- 1/4-1/2 tsp Gochugaru pepper to your spiciness level
- 1/2 tsp Sesame Seeds opt
Instructions
- Drain and press the tofu for at least 15-20 minutes. You can use a tofu press or place the tofu in-between layers of clean towels and set a heavy pan on top to gently squeeze out the excess water.
- While the tofu is pressing, in a small mixing bowl, combine all of the sauce ingredients, whisk well and set aside.
- When the tofu is ready, cut it into 1/4” slices.
- Heat a skillet over med/high heat, add the avocado oil and fry the tofu in batches on each side for about 2-4 minutes until golden brown.
- Remove, layer on a plate and top with the Korean tofu sauce.
Notes
*Be sure the tofu is firm to extra firm.
**Add as needed to temper the saltiness from the soy sauce
Nutrition
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Nutrition Facts
Korean Crispy Tofu (Keto, Gluten Free)
Amount per Serving
Calories
159
% Daily Value*
Fat
12
g
18
%
Saturated Fat
1
g
6
%
Polyunsaturated Fat
4
g
Monounsaturated Fat
6
g
Sodium
817
mg
36
%
Potassium
41
mg
1
%
Carbohydrates
3
g
1
%
Fiber
1
g
4
%
Sugar
1
g
1
%
Protein
10
g
20
%
Vitamin A
53
IU
1
%
Vitamin C
0.3
mg
0
%
Calcium
130
mg
13
%
Iron
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
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FAQs
Q: Can I use soft tofu to make Korean tofu?
A: Soft and silken tofu are too soft and will not hold up well to being pressed, sliced, and fried.
Q: Why is my tofu not getting crispy?
A: There could be a few reasons: there is too much moisture in the tofu still and the water is keeping it from crisping. Or, the pan and oil are not hot enough.
Q: Why do you fry the tofu in avocado oil instead of canola or vegetable oil?
A: Avocado oil has a high smoke point of around 520 degrees and it is a much healthier option as canola and vegetable oils are highly refined and extremely inflammatory to the body.
Q: Will the sauce effect the crispiness of the tofu?
A: The beautiful chewy bite you get from this pan fried tofu will stay intact, however, if you want to keep this crispier, then use the Korean tofu sauce to dip instead of spooning on top.
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Welcome to Almond Milk and Cookies where good food, health and lots of flavor go hand-in-hand!
I am a holistic nutritionist with an auto-immune disorder, a love of cooking, and a passion for holistic health.
Sharing what I make and eat with all of you…in hopes that you find inspiration here to fuel your body and feel your best with nutrient dense whole foods and clean eating.
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