Easy Pan Fried Tofu with Soy Garlic Sauce

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This easy Pan fried tofu with soy garlic sauce is one of my favourite quick weeknight dinners when I’m in a rush and want to eat something healthy, filling and mouthwateringly good. It’s easy to make and ready to eat in under 15 minutes from start to finish and it’s so incredibly tasty. Plus, you only really need 3 main ingredients to pull off this easy vegan soy grilled tofu recipe. 

This soy grilled tofu recipe is my quick twist on the Traditional Korean marinated tofu…it’s quick, easy and absolutely delicious and can be served just as is or with a side of salad, coleslaw or anything else you prefer. I like to serve my pan fried tofu with my peanut sauce dip

What’s great about this recipe:

  • It’s so easy and quick to make
  • Loaded with plant based protein
  • Low calorie – only around 75 calories per tofu serving
  • Budget friendly
  • Only uses 3 main ingredients
  • Healthy and vegan
  • Delicious and a crowdpleaser

Tofu has had a bit of a bad reputation for years, but I think that it because people haven’t really understood how to use it properly. When cooked the right way, tofu is delicious, flavourful and is such a great source of plant based protein. Seasoned well, tofu soaks up all the flavours of the seasoning and is one of the easiest plant based meat substitutes. Tofu has a natural very meat like texture that works incredibly well both on it’s own and in dishes. It’s a chewy, filling and low calorie addition to any diet…and it can be mouthwateringly good if you cook it and season it the right way. 

How to serve Pan fried tofu with soy garlic sauce

You can serve these vegan pan fried tofu steaks with a side of my easy harvest salad, with a side of couscous salad or even serve them just as is topped with my easy creamy peanut butter sauce

You can also add these to sandwiches, use them in casseroles or serve with noodles. The possibilities are endless and all are very delicious.

How is this Pan Fried Tofu with Soy garlic sauce made:

Instructions

  • Take the tofu out of the packet and use a clean paper towel to pat it dry. Cut into squares of any size you prefer. 
  • Heat olive oil in a frying pan and place the tofu on the hot pan. Let the tofu fry for 1 minute before adding soy sauce, garlic and sesame seeds. Fry for 1-2 more minutes before flipping over the tofu and frying on the other side for 1-2 minuted or until the tofu is golden. Remove from the heat and serve with peanut sauce and a fresh chopped herbs and enjoy.

Pan fried tofu with soy garlic sauce

This easy Pan fried tofu with soy garlic sauce is one of my favourite quick weeknight dinners when I’m in a rush and want to eat something healthy, filling and mouthwateringly good. It’s easy to make and ready to eat in under 15 minutes from start to finish and it’s so incredibly tasty. Plus, you only really need 3 main ingredients to pull off this easy vegan soy grilled tofu recipe.
Course Dinner
Cuisine Chinese
Keyword vegan
Prep Time 2 minutes
Cook Time 7 minutes
Servings 2 people
Author Simone – Munchyesta.com

Ingredients

  • 1 pack (250g) Tofu
  • 1 tbsp Olive Oil
  • 2 tbsp Soy Sauce or Tamari
  • 2 cloves Garlic Minced
  • 2 tbsp Sesame Seeds

Instructions

  • Take the tofu out of the packet and use a clean paper towel to pat it dry. Cut into squares of any size you prefer. 
  • Heat olive oil in a frying pan and place the tofu on the hot pan. Let the tofu fry for 1 minute before adding soy sauce, garlic and sesame seeds. Fry for 1-2 more minutes before flipping over the tofu and frying on the other side for 1-2 minuted or until the tofu is golden. 
    Remove from the heat and serve with peanut sauce and a fresh chopped herbs and enjoy.

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