Go Healthy with Tofu


When you happen to be in Indonesia, you may find many kind of dishes using Tofu, from  the street food vendors to a fancy Indonesian or Chinese restaurant. We call it Tahu. Tofu can be easily cooked as well. You may just marinate it with salt and minced garlic , grill or deep frying it then eat it with tomato or chili sauce, yummy.

I tried this Japanese recipe , Teriyaki Tofu Patties and I must say it’s very good. Even eating it without any other dishes. But well, being an Indonesian, rice is our  main dish so I had the Tofu as the side dish. Still I ate only three tablespoons of steamed rice and all those five tofu patties (Oopss).

Here is the recipe.

Ingredients :

  • 150 gram fresh soft/medium Tofu ( I bought it at the traditional market where we can buy the homemade one)
  • 1 medium onion, chopped
  • 4 tablespoon Panko ( breadcrumbs )
  • 1 egg , beaten
  • 1/3 cup green onion , thinly sliced
  • ¼ teaspoon ground ginger or powder

Sauce :

  • 1 tbsp soy sauce
  • 1 tbsp sugar
  • 1 tbsp mirin
  • 1 tbsp sake
  • salt and pepper for taste


  1. Heat oil in a frying pan and sauté onion for 3 min over medium heat
  2. Transfer onion to a dish and cool
  3. Mash tofu in a bowl and mix it with onion, panko, eggs, green onion, ginger until well combined , add salt and pepper to taste
  4. Take one tablespoon of mixture and form it into oval patties
  5. Heat oil in a frying pan, and cook tofu patties for 2 minutes , covered over medium heat
  6. Flip and cook another 2 minutes, still covered
  7. Mix soy sauce, sugar, mirin, and sake in a small bowl
  8. Turn heat to low, add the sauce and sauté for 30 seconds, or until the sauce is absorbed by the patties
  9. Serve warm over steamed rice or have it as a healthy snack

This is the way I had it  ( with steamed rice and sautéed  garlic zucchini )



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