15 Healthy Asian Tofu Recipes
Looking for Asian tofu recipes? Tofu offers terrific plant-based protein that is easy to find and affordable. There’s no other cuisine that uses tofu more than Asian (and especially Korean) cuisine.
Some of these recipes are for vegan or vegetarian, while others simply use tofu as the main protein with meat and seafood products used too.
No matter what your dietary preference is, you will find tasty and healthy dishes in this tofu recipe roundup.
Learn about tofu as an ingredient in my Korean pantry page.
Tofu is versatile, so let your imagination run wild with these recipes.
Even if you think you are not a tofu lover, some of these tofu recipes might change your mind once you taste them.
15 Healthy Asian Tofu Recipes
Crispy Korean Pan-Fried Tofu (Dubu Buchim)
This Korean pan-fried tofu recipe is crispy and chewy, just the way you like to eat tofu. No pressing is required before cooking and it is the best low-effort, pan-seared tofu dish you can easily make at home.
Microwave Soft Tofu Recipe (5-Minute)
This Korean soft tofu (silken tofu) recipe takes only 5 minutes to cook in a microwave. A slightly spicy soy chili sauce adds umami in this light tofu dish. You will also learn other easy cooking method to prepare tofu.
Quick Braised Tofu
This quick Korean braised tofu recipe turns bland tofu into a full flavored dish. Pan-seared tofu slices are braised in a spicy savory sauce. Adjust the amount of Korean chili flakes to suit your spice level.
Spicy Tofu and Egg in a Skillet
This Korean spicy tofu and egg dish in a skillet is a quick and easy to whip up, but is satisfying enough to justify making it for dinner. Gluten-free and vegetarian adaptable!
Korean Soft Tofu Stew with Seafood (Soondubu Jjigae)
This Korean soft tofu stew known as Soondubu jjigae is made with seafood and kimchi. With this traditional recipe, you will enjoy the velvety soft silken tofu in the bold flavor of spicy stew. Use any seafood of your choice for this recipe.
Tofu with Egg and Tomato
This quick and simple tofu dish is cooked with egg and tomato to add extra protein and flavor — A delicious comfort food ready in just 20 minutes.
Korean Meat Tofu Patties (Wanja-jeon)
Korean meat tofu patties (wanja-jeon) are a traditional Korean Chuseok dish, but they are also great for a lunchbox as well. You can use ground pork, beef, chicken, or mixture of any. Makes 3 dozen mini patties.
Oyster Soft Tofu Rice Bowl (Skillet Dinner)
This soft tofu rice bowl with oyster and kimchi makes a great one skillet dinner. Simmer in a simple spicy sauce and serve over rice.
Korean Watercress Tofu Salad Side Dish
This watercress and tofu salad is a great Korean vegan and vegetarian dish. Blanched watercress and crumbled tofu are seasoned with soybean paste, garlic and sesame oil. Serve with rice!
Tofu and Egg Pudding
This savory Korean tofu and egg pudding is made with silken tofu in a microwave. It is not only a protein packed dish but also delicious.
Classic Mapo Tofu Recipe
Mapo tofu is a spicy Sichuan tofu recipe. Ground pork and soft tofu cubes are seasoned with Chinese doubanjiang paste and chicken stock.
Beef and Tofu Stew in a Skillet
Beef tofu stew made in a skillet is a quick and and easy way of enjoying rural style Korean stew. Adjust the heat level according to your preference. Look for thin slices of beef that has some marbling.
Tofu Broccoli Salad
Easy tofu recipe made into salad with broccoli. This tofu broccoli salad is a great vegetarian or vegan dish. It's gluten-free and low-carb.
Kimchi Tofu Dumplings (Mandu)
Korean dumplings(Mandu) are filled with kimchi tofu, and pork. This one is one of the most popular Korean dumplings
Spicy Tofu and Soybean Sprouts
Spicy tofu and crunchy bean sprouts are cooked together in a tasty Korean flavored sauce. It makes a delicious one dish meal with some rice.
15 Healthy Asian Tofu Recipes: Quick Braised Tofu
This quick Korean braised tofu recipe turns bland tofu into a full flavored dish. Pan-seared tofu slices are braised in a spicy savory sauce. Adjust the amount of Korean chili flakes to suit your spice level.
Ingredients
- 1 lb firm tofu
- 1/2 cup anchovy stock or water, see note below
- 3 tbsp soy sauce
- 1/2 – 1 tbsp Korean chili flakes (gochugaru)
- 2 cloves garlic, finely minced
- 1 tbsp sesame oil
- 1 tsp sugar
- 1/2 tsp black pepper
- 1/2 medium onion
- 1 green chili, sliced, optional
- 2 tsp toasted sesame seeds, optional
Instructions
- To make the sauce, combine soy sauce, Korean chili flakes, garlic, sugar, sesame oil, black pepper. Pour anchovy stock (or water) and mix well; set aside.
- Slice tofu into 1/2-inch thickness. Press tofu slices slightly firmly with a piece of paper towel to remove excess moisture.
- Heat oil in a skillet over medium heat. Add tofu slices and sear for 3-4 minutes on each side until golden and crisp.
- Add onion and chili on top of tofu. Pour the sauce evenly over the tofu and let it boil. Cover with lid and cook for 4-5 minutes on medium low heat.
- Remove the lid and garnish the braised tofu with chopped green onion and toasted sesame seeds if you wish. Serve with rice.
Notes
To make anchovy stock:
Put 5-6 large dried anchovies and a piece of dried sea kelp in a pot with 2 cups of water. Bring to boil and simmer over low heat for 4-5 minutes. Discard the anchovies and sea kelp and reserve the stock.
Vegetarian adaptation: Use water, instead of anchovy stock, in the sauce.
Calories: 164kcal, Carbohydrates: 9g, Protein: 12g, Fat: 9g, Saturated Fat: 1g, Polyunsaturated Fat: 5g, Monounsaturated Fat: 3g, Sodium: 848mg, Potassium: 121mg, Fiber: 3g, Sugar: 3g, Vitamin A: 891IU, Vitamin C: 3mg, Calcium: 172mg, Iron: 2mg
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