Negima Tofu

Negima Tofu is a delightful vegetarian twist on a traditional Japanese BBQ dish, featuring skewered grilled tofu and seasonal vegetables. The savory marinade infuses each bite with umami, making it a perfect choice for a healthy and satisfying meal.

Ingredients

• Firm tofu - 300 grams
• Green onions - 4 stalks
• Red bell pepper - 1 medium
• Zucchini - 1 small
• Soy sauce - 3 tablespoons
• Mirin - 2 tablespoons
• Sesame oil - 1 tablespoon
• Garlic - 1 clove, minced
• Ginger - 1 teaspoon, grated
• Black sesame seeds - 1 tablespoon
• Wooden skewers - 4

Steps

1. Begin by pressing the tofu to remove excess water; wrap it in a clean kitchen towel and place a heavy object on top for about 15 minutes.
2. While the tofu is being pressed, prepare the marinade by mixing soy sauce, mirin, sesame oil, minced garlic, and grated ginger in a bowl.
3. After pressing, cut the tofu into 2.5 cm cubes.
4. Chop the green onions into 5 cm lengths, and cut the red bell pepper and zucchini into bite-sized chunks.
5. In a large bowl, combine the tofu, green onions, red bell pepper, and zucchini with the marinade. Let it marinate for 10 minutes.
6. While the vegetables and tofu marinate, soak the wooden skewers in water for about 10 minutes to prevent burning during grilling.
7. Preheat the grill or a grill pan over medium-high heat.
8. Thread the marinated tofu and vegetables onto the skewers, alternating between tofu and vegetables.
9. Grill the skewers for about 10-12 minutes, turning occasionally until the tofu and vegetables have nice grill marks and are heated through.
10. Remove from the grill, sprinkle with black sesame seeds, and serve immediately.

Nutrition

• Calories: 250
• Protein: 15 g
• Carbs: 20 g
• Fiber: 4 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.2 L

Health Benefits

• High in protein, contributing to muscle health and satiety.
• Rich in antioxidants from vegetables, promoting overall health.

Tags