Fried sesame tofu

Tofu is made from fermented soybeans, which can be strange to eat. But newcomers to tofu are also surprised at how delicious this side dish can be! The sesame crust gives the marinated tofu a crispy texture that is hard to miss. Combine this with rice and a pan or a light side of steamed broccoli.

The science

Research results published in the journal Food Chemistry show that soybeans produced using different agricultural methods are not equivalent in terms of nutritional quality. Especially when compared to conventional soy and soy that has been genetically modified to be glyphosate tolerant, organic soy contains more protein, zinc and natural sugar. In addition to nutrition, glyphosate-tolerant soybeans contain high levels of glyphosate and the surfactant AMPA, which helps bind glyphosate when sprayed on plants to control weeds. AMPA has been found to be more toxic than glyphosate itself.

This is particularly important as other studies show that animals fed glyphosate-contaminated feed can inhibit growth and survival. A study published in Aquaculture Nutrition compared the fitness of crustaceans fed with glyphosate-tolerant soybean meal to that of bio. The results showed that animals fed organic food outperformed animals fed GT in terms of growth, reproduction and overall survival.

Choose organic tofu and soy products so you get nutritional benefits and avoid glyphosate contamination.

The recipe


* Marinate the tofu at least 30 minutes before cooking

  • 1 pack of extra firm tofu


  • ½ cup soy sauce (organic is preferable)
  • ½ cup of water
  • 2 chopped cloves of garlic
  • 1 TBSP. toasted sesame oil

Sesame crust:

  • 1 cup of raw sesame (white seeds are the sweetest, but brown works, just make sure the seeds you use are not already roasted)
  • 2-3 tbsp. All-purpose flour (or corn starch if GF)
  • ½ tsp salt
  • 1/2 tsp. ground black pepper
  • 2-4 tbsp cooking oil for frying

Baking sheet or large plate covered with paper towels to absorb excess oil after frying

Cooking instructions

Marinate tofu:

  • Cut the tofu into ½ inch thick slices and place it in a bowl in which the tofu can be fully immersed in the marinade: a Tupperware container with the slices arranged in the original block shape can be an efficient way, less Marinade and lid to use One, it's easy to turn over to ensure complete marinating from all sides.
  • Mix all the marinade ingredients in a small bowl and pour over the tofu. Make sure the marinade touches all sides of the tofu slices and let it soak for 30 minutes. Less time means less salty tofu, more time increases the taste and saltiness. Check the tofu for saltiness by trying if you soak for more than 30 minutes.
  • Combine all the ingredients with the sesame crust in a flat but wide bowl (like a pasta bowl) for dipping.
  • Drain the marinade from the tofu and keep it if you want to incorporate it into a sauce (boil it with cornstarch, a little sugar and Chinese cooking wine to make a tasty side sauce) or marinate more tofu in the near future.

* Try marinated tofu before coating it with sesame seeds. If more salt is needed, add more to the sesame crust mix.

Cooking tofu:

  • Heat the large pan with 2-3 tablespoons. Medium heat oil. You want enough oil to coat the pan. If there is too much, the sesame crust loosens when cooking.
  • Press both sides of each tofu slice into the sesame crust mixture and place it in a hot pan. Fill the pan as fully as possible
  • Cook each side until the sesame seeds are toasted until golden brown. Try not to turn over more than once to avoid sesame falling from the tofu and burning in the pan.
  • Remove the tofu slices from the pan and place them on paper towels to absorb excess oil. If you couldn't get all of the tofu in the first round, clean the pan and repeat the dipping and cooking process.

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