I love Asian flavors, but not when they are contaminated with the usual health damaging suspects including MSG, corn starch, refined sugar, coloring, and questionably processed animal proteins and canned vegetables. It’s this very thought that sparked the idea for my latest creation, Asian Garlic Tofu…all plant-based, no caramel colors, no refined sugars nor GMO thickeners, and no extra sodium or MSG.

Instead, I created this recipe to provide plant-based protein from the extra firm tofu along with whole food sourced ingredients. And, I realize tofu and soy-based foods, including hoisin and tamari have been on the chopping block for health claims, but I can assure you there’s also plenty of research to indicate soy’s benefits to reduce risk of breast cancer.

That being the case, soybeans have been in the human diet for thousands of years, with their dietary merit having been questioned only in recent years. Let’s be honest, you cannot look past soy’s historical relevance, which dates back thousands of years to its native China. What’s more, soy is an excellent alternative for health enthusiasts trying to cut animal protein from their diets. Soy delivers all nine essential amino acids and is therefore considered a healthy, complete protein.

Why not allow tofu to be the star of the show in your plant-based recipe? Grab a head of broccoli, organic tofu (please only use organic since this is a high GMO/glyphosate sprayed crop), Asian flavors and let’s throw together a batch of Asian Garlic Tofu!


AUTHOR: Kristen Tinker


  • 1 lbs extra firm organic tofu
  • 1/4 cup organic hoison
  • low sodium tamari
  • 2 cloves garlic, minced
  • 1 tsp sesame oil
  • 1 tsp freshly grated ginger
  • 1 tsp honey or agave
  • Optional for garnish and added flavor: brown basmati rice, steamed broccoli florets, sesame seeds, sliced almonds, chopped cilantro


  1. Remove excess moisture from the tofu by gently pressing it between towels. If time allows, place tofu on a small, shallow plate or bowl and top with a paper towel with a heavy (iron) pan on top. Allow to sit at least 30 minutes to thoroughly remove moisture.
  2. Remove tofu and cut it into 1 inch cubes.
  3. Then in a shallow bowl, add the 7 marinade ingredients and stir to thoroughly combine.
  4. Add tofu cubes to the sauce and gently toss until thoroughly coated, being careful not to break cubes apart. Cover and refrigerate to marinate for at least 30 minutes.
  5. Meanwhile prepare brown rice according to package directions.
  6. After tofu marinates and rice is almost finished cooking, warm a skillet and 1-2 tsp oil over medium heat.
  7. Using a slotted spoon, remove marinated tofu, allowing the marinade to drain out (if any remains) and spread in a single layer. Do not overcrowd the pan.
  8. Cook without stirring for several minutes or until browned on one side. Flip them, and cook for another few minutes.
  9. In the last few minutes, add broccoli florets to the pan to steam so each piece if vibrant green. You may want to add hoisin or tamari if it becomes dry.
  10. Serve tofu and broccoli over a hot bed of rice, garnished with sesame seeds, lightly salted almonds (sliced), and chopped cilantro.

Serve immediately and enjoy! Please share your creation and tag me @pacerkristen #pacerkristen