Marinated and fried tofu – rich in protein and purely vegetable


Don’t you feel like eating meat today, but still need a lot of protein? Or do you eat a vegetarian or even vegan diet? This is today about marinating and frying tofu.

Sounds easy right? With the following tips and the recipe, it will be for you too 😉.

If you want to jump directly to the recipe, just click on point 3 in the table of contents:


  • 1 A little commodity: what is tofu anyway?
  • 2 A few words about the marinade
  • 3 Marinated and fried tofu
  • 4th Why cornstarch?
  • 5 How often can you eat tofu?
  • 6th How can you vary this dish?

A little commodity: what is tofu anyway?

Tofu we extracted from soy. For this purpose, dried soybeans are soaked and rolled or mixed together with water to a pulp. This soy-water mass is then boiled, pressed and filtered. The protein from this soy milk is then «precipitated» (coagulated) and salted, very similar to animal milk, only purely vegetable. For this purpose, the measure is heated to approx. 75 ° C and nigari (Epsom salt) or calcium sulfate (gypsum) or vinegar / lemon juice are added, which causes the protein to coagulate and what is known as breakage. The tofu curd is now skimmed off in forms that are lined with towels. The water that is no longer bound to the protein flows off and what remains is the soy protein – i.e. the tofu.

In the countries of origin, tofu is not simply a substitute for meat or fish, it stands on its own and is often easily combined with meat or marinated with spices of animal origin. One of the wildest recipes I’ve seen was a preparation in which the tofu was turned in flour, then drawn through flavored pork blood and fried in fat. With this example I would like to show that this product is only decried in the West as “eco-vegan food”. The possibilities in preparation and combination are endless.

There are different varieties of tofu. In the countries of origin at the market stall there are certainly up to 50 different types of production or ripening. Including those with mold and soured or smoked varieties.

My tips for shopping

I once went vegan myself for a while and can say that there is no such thing as “that one tofu”. I mean to say that there are many different qualities on the market, from very bad to very good in terms of taste, from soft to hard, from salty to bland. You should just take a look at what sources of supply you have near you and what suits your personal taste. Good places to go are often Asian or Thai food stores, health food stores or well-stocked supermarkets.

When reading the label, make sure that it contains only a few ingredients – i.e. water, salt and one of the mentioned coagulation aids and maybe a few spices. Personally, I prefer to season the tofu myself and that’s why I always buy it natural. So the manufacturer can’t hide anything and the product itself should taste good to you.

The country of origin of the soybeans is also important to me. I pay attention to short delivery routes and am lucky to have found an affordable tofu made from Swiss soy and Swiss production where I live. In Switzerland I have found two providers that convince me. Both produce in organic quality and have a great price-performance ratio of around CHF 12 for 1 kg of locally grown tofu.

One of the most important things about tofu is the texture. I prefer my tofu to be juicy, medium-firm and mildly salted. As I said, there are big differences here and this factor also depends on your personal preferences. It is important to try it out once you have found a product that convinces you.

There is tofu on the refrigerated shelf and as a fully canned product that stays unrefrigerated. I recommend the chilled ones, so fewer additives have to be used, and this also lasts up to a month or a little longer. For this shelf life, it is simply pasteurized or heated and cooled in a vacuum bag using higher heat.

A few words about the marinade

The soy sauce of my choice

If you want it vegan, you can use soy sauce, miso or other vegan seasoning pastes and spices for the marinade, but there are also very big differences here. I use z. B. the soy sauce from Tomasu from Rotterdam. Tomasu is the only micro-soy sauce brewery in Europe that I was able to discover on a trip through the Netherlands. This is medicine that has been stored for over 24 months and takes up to 3 years to produce. It tastes incomparable to what is available in the supermarket and flows like real balsamic vinegar. The cost is accordingly a bit higher, but through the conscious use it is also a small luxury that I indulge in everyday life. Tom Hanks once said: “Life is too short for the second best steak!”

Everyone else can also add fish sauce, Easter sauce or Thai curry paste with prawns to the marinade, your imagination is only limited by your taste buds and your sensation of spiciness. We keep it very simple today, because simple is usually more complicated than difficult.

Small nutrition tofu

Tofu contains approx. 144 kcal per 100 g, 15.7 g protein, 8.7 g fat and 0.6 g carbohydrates. Tofu contains mostly unsaturated fatty acids and is free of cholesterol. It also contains calcium, phosphorus, folic acid, magnesium, iron (5.4 mg per 100 g) and also vitamins of the B and E complex.

Marinated and fried tofu

Servings: 4th Preparation time:

Cooking time:


  • 500 g tofu – unpacked and patted dry with kitchen paper
  • 1 – 2 tbsp good soy sauce (caution, do not use sweet soy sauce, it will burn too quickly when frying)
  • 1 – 2 tbsp good sweet and hot soy sauce
  • 1 – 2 tbsp sesame seeds
  • 1 teaspoon forest honey
  • 2 – 4 tbsp corn starch
  • 2 – 4 tablespoons of virgin coconut fat, plain olive oil or clarified butter
  • Madras curry powder (hot curry mixture), black pepper, hot paprika powder, fresh ginger or powder, a little fresh garlic or powder, fresh chilli or dried, salt, fleur de sel, possibly fresh coriander


  1. Preheat a large thick pan on medium heat for about 5 minutes without the pan smoking.
  2. Cut the tofu lengthways into approx. 1 – 1.5 cm thick slices with a colored knife or a smooth knife and pat dry again.
  3. Mix the soy sauce with the freshly grated ginger, garlic and chilli. Season the tofu with curry, paprika and pepper and brush everything thinly with the soy sauce and a brush and press on the spices.
  4. Sprinkle the tofu with the sesame seeds and press the sesame seeds on well on both sides.
  5. Put the fat in the pan so that there is about 2 – 3 mm of fat in the pan.
  6. Put the cornstarch on a plate, turn the tofu in it, tap well and Place in the pan away from your body.

Danger: Serious risk of burns! Hot fat immediately causes 2nd to 3rd degree burns.

  1. Fry until golden brown on both sides for approx. 2 – 3 minutes and drain on a plate with kitchen paper.
  2. Arrange on a pre-warmed plate to approx. 85 ° C and season with a little forest honey, sweet and spicy soy sauce and a little fleur de sel. If you like, you can also sprinkle with fresh chilli without seeds, chopped fresh coriander leaves and roasted sesame seeds.
    Basmati rice and sweet and sour spicy carrots or the recipe for my rice and lentil pan, for example, go well with this, which adds even more protein to the dish.

Why cornstarch?

Starches of different origins have different kitchen-technical properties. This is the kind of preparation that makes cornstarch crispest. Rice starch tends to be floury and potato starch tends to be sticky.

How often can you eat tofu?

Tofu also contains substances that can inhibit the absorption of various nutrients, vitamins and minerals. Therefore, it is a food that, if possible, should not be eaten every day. About 2 to 4 times a month tofu is fine and of course you should generally make sure that you eat a healthy and varied diet.

Tofu with vegetables – a delicious classic!

How can you vary this dish?

You can change the marinade of the tofu; the nuts or seeds in which you turn it or the fat in which you fry the tofu. Everything will change the end product decisively. It’s as simple as that, or as the Danish put it: «Simple as that» 😉.

I hope you enjoy cooking at home. Write to me how you succeeded and whether you have any wishes in the kitchen that I can help you with.

Greetings and thank you for your interest

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