Honey Soy Tofu (Meal Prep)

a photo of piece of honey soy tofu in a black frying pan

This honey soy tofu uses extra-firm tofu coated in cornstarch for crispiness, then tossed in a soy marinade and honey soy glaze. It’s quick to make, meal prep friendly, and pairs beautifully with rice and vegetables.

Note - ingredients can be approximate

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Prep Time 30

Cook Time 30

Total Time 1

Course Main Course

Cuisine Chinese

Servings people

Calories 501 kcal

Equipment

Rice Cooker

Ingredients

Honey Soy Tofu

450 g (1 lb) extra firm tofu, See Note 1
80 g (½ cups) soy sauce
30 g (2 tablespoon) soy sauce
40 g (2 tablespoon) honey, See Note 2
10 g (2 teaspoon) white wine vinegar, See Note 3
10 g (2 teaspoon) fish sauce, (or vegan alternative)
5 g (1 teaspoon) sesame oil, optional but recommended
1 clove garlic, crushed/grated
5 g (2 ½ teaspoon) ginger, crushed/grated
40 g (¼ cups) cornstarch

Serve with

200 g (1 cups) rice, yields approx.3 cups cooked
200 g (7 oz) zucchini, approx.1
150 g (5 oz) carrots, approx.2

Instructions

Press tofu

Wrap 450 g (1 lb) extra firm tofu in paper towels and place between a cutting board and heavy objects for at least 10 minutes. Alternatively, press the tofu hard with the paper towels to reduce the liquid)

Cook rice

Cook 200 g (1 cups) rice your own way or read my post for tips & tricks.

Prepare ingredients

Grate/mince: 5 g (2 ½ teaspoon) ginger, 1 clove garlic. Mix together with: 80 g (½ cups) soy sauce, 40 g (2 tablespoon) honey, 10 g (2 teaspoon) white wine vinegar, 10 g (2 teaspoon) fish sauce, 5 g (1 teaspoon) sesame oil. Set aside.
Cut or rip 450 g (1 lb) extra firm tofu. Add to a bowl with 40 g (¼ cups) cornstarch and 30 g (2 tablespoon) soy sauce. Combine until tofu is well coated.
Slice into equally sized pieces: 200 g (7 oz) zucchini and 150 g (5 oz) carrots.

Cook tofu

Heat small amount of oil on a large pan over high heat. Add tofu pieces and cook approx. 2-4 minutes each side until crispy.
Lower the heat to medium, then add sauce to the pan.
Bring to a boil (it'll bubble) then lower the heat to low. Mix well to coat (it should all attached to the tofu and be quite sticky) (approx. 5 minutes). Remove.

Cook vegetables

Add chopped 200 g (7 oz) zucchini and 150 g (5 oz) carrots to the same pan (you might have to do it in batches). Cook for approx. 5 minutes until lightly browned and more vibrant in colour.
Serve tofu and veggies with 200 g (1 cups) rice.

Video

Notes

Note 1 - Tofu

Make sure to get extra firm tofu otherwise it'll break apart too easily and not be crispy.

Note 2 - Honey

Omit for vegan or replace with maple syrup, coconut sugar or lemon. The taste will vary, but it will still be delicious.

Note 3 - Vinegar

You could also substitute for apple cider vinegar.

Storage

Store in the fridge for up to 5 days.

Reheating

Drizzle water over the tofu (and sauce) and rice. Reheat on 1 minute intervals, stir, then repeat until heated through (approx. 3 minutes)

Freezing

Freeze tofu and veg separately to the rice for up to 6 months in an airtight container or bag. Texture in the tofu will change slightly.

Nutrition

Calories: 501kcalCarbohydrates: 91gProtein: 22gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 3gMonounsaturated Fat: 1gSodium: 1738mgPotassium: 837mgFiber: 5gSugar: 16gVitamin A: 8769IUVitamin C: 63mgCalcium: 129mgIron: 4mg

Keyword Meal Prep Recipe, Rice Meal Prep, vegetarian meal prep

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