Pan Fried Black Pepper Tofu Bites
These Black Pepper Tofu Bites are a diabetes-friendly recipe that transforms simple tofu into a crispy, flavourful appetizer or main dish infused with the aromatic essence of garlic, ginger, and freshly ground black pepper.
- Suitable for diets:
- Dairy-Free
- High-Protein
- Mg Rich
- Vegan
- Vegetarian
Servings:
Why Diabetes Friendly?
- Low in simple carbohydrates: The main ingredient, tofu, is low in carbohydrates, making it suitable for a diabetes-friendly diet.
- High in protein: Tofu is a great source of plant-based protein, which helps in blood sugar management by promoting satiety and reducing spikes in blood sugar levels.
- Healthy fats: Canola oil is used for frying, providing a source of healthy fats that are important for heart health.
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Equipment
- Large fry pan
Ingredients
- tofu (extra firm ) 400 grams
- corn starch ½ cup
- canola oil (divided) 3 tbsp
- garlic (minced) 3 cloves
- ginger (minced ) 1½ tsp
- brown sugar 2 tsp
- tamari (low sodium ) 3 tbsp
- mirin (or cooking sherry) 1½ tbsp
- green onion (chopped ) 2 stalks
- red chili pepper (chopped ) 1
- pepper (ground) 1½ tsp
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Cooking Tips
- Drying tofu: Pressing the tofu before cutting and drying it on paper towels helps to remove excess moisture, resulting in a crispier exterior when cooked.
- Cornstarch coating: Ensure to shake off excess cornstarch to prevent clumping and achieve a light, crispy texture.
- Moderating heat: Be careful not to burn the garlic and ginger; they should be fragrant but not browned, to infuse the sauce with their full flavour.
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Instructions
- Cut the tofu into large cubes (about 1-inch), about 32 cubes per package. Lay the cubes on a paper towel and let them dry a bit. Toss them in the cornstarch, shaking off excess.400 grams tofu, ½ cup corn starch
- Heat a large fry pan. Heat half the oil until the oil is shimmering. Add half the tofu to the pan. Let it cook undisturbed until the first side is golden brown, then flip, brown second side, and repeat until most sides are brown. Remove from pan to a plate. Add the rest of the oil and remainder of the tofu and repeat with second batch, remove.3 tbsp canola oil
- Add garlic and ginger to the pan and cook until fragrant, less than one minute. Sprinkle brown sugar into the pan, toss quickly for 30 seconds or so. Add the tamari and mirin, allow to bubble and reduce for a minute.3 cloves garlic, 1½ tsp ginger, 2 tsp brown sugar, 3 tbsp tamari, 1½ tbsp mirin
- Add back the tofu cubes and carefully toss with liquid in the pan. Shut the heat off and continue tossing until well coated.
- Sprinkle with green onion, chilies and pepper.2 stalks green onion, 1 red chili pepper, 1½ tsp pepper
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FAQ
- Can I use a different type of oil?
Yes, while canola oil is recommended for its neutral flavor and high smoke point, other oils like peanut or vegetable oil can also be used. - What if I don't have tamari?
Soy sauce can be used as a substitute for tamari, but be mindful of the sodium content and choose a low-sodium variety if possible. - Can this recipe be made ahead of time?
While best served fresh for the crispiest texture, the tofu bites can be made ahead and reheated in a pan over medium heat to re-crisp before serving. - Is there a substitute for mirin?
If mirin or cooking sherry is not available, a sweet rice wine vinegar or a mixture of white wine vinegar with a half teaspoon of sugar can be used as a substitute to mimic the slight sweetness of mirin.
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Nutrition
Per serving
Calories: 163.2kcal
Carbohydrates: 16.4g
Fiber: 0.6g
Sugar: 3.5g
Fat: 8.4g
Saturated Fat: 0.7g
Trans Fat: 0.03g
Protein: 6.1g
Nutrition Facts
Pan Fried Black Pepper Tofu Bites
Serving Size
0.5 cup
Amount per Serving
Calories
163.2
% Daily Value*
Fat
8.4
g
13
%
Saturated Fat
0.7
g
4
%
Trans Fat
0.03
g
Sodium
365.6
mg
16
%
Potassium
182.8
mg
5
%
Carbohydrates
16.4
g
5
%
Fiber
0.6
g
3
%
Sugar
3.5
g
4
%
Protein
6.1
g
12
%
Vitamin C
12
mg
15
%
Calcium
33.3
mg
3
%
Iron
1.2
mg
7
%
Magnesium
27.9
mg
7
%
Zinc
0.5
mg
3
%
* Percent Daily Values are based on a 2000 calorie diet.
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My husband made this for me and it’s one of our absolute favourites. In order to cut fats and make it even healthier he air fry’s the tofu. He replaces the brown sugar with monk fruit and uses rice vinegar instead of mirin. He makes the sauce and adds the tofu once it’s cooked.