Make this honey balsamic tofu when you’re looking for a quick, flavorful, and healthy way to prepare tofu! It’s made with simple ingredients and comes together in 25 minutes.
Tofu is probably my favorite plant-based protein to make and eat. Because it has a neutral flavor, I consider tofu a blank canvas for any flavors you want to experience! Tofu is such a good vehicle for homemade sauces and anything that packs a flavor punch.
As a Registered Dietitian, I encourage you to incorporate all kinds of plant-based protein into your life for their health benefits. Tofu and soy products are an excellent source of protein to have, whether you are fully vegan or just dipping your toes into eating more plants. This plant-based, dairy free honey balsamic tofu recipe is sure to please both experienced tofu eaters and tofu novices alike.
Ingredients in honey balsamic tofu
Here are all the ingredients you need to make this tofu recipe – you probably have most of them in your pantry already!
Tofu: I recommend using extra-firm or vacuum-sealed super firm tofu in this recipe, which has the least amount of water.
Soy sauce or tamari to make this recipe gluten free
How to make honey balsamic tofu
First, press the tofu to get rid of any excess water. Wrap the tofu block in paper towels or a clean tea towel and put it between two plates with a few cans of food or a heavy saucepan for weight. Press the tofu for at least 10 minutes, while you prepare the sauce.
Add all the sauce ingredients to a jar and shake well to combine. You’ll want to give the jar another good shake right before you add it to the tofu.
Cut the tofu into cubes while you heat a nonstick skillet over medium-high heat. Add the tofu to the skillet without crowding the pan.
Cook the tofu on each side for 1-2 minutes per side, until golden brown. Then, pour the honey balsamic sauce over the tofu and continue to cook, mixing occasionally. When it’s finished, the sauce will have reduced significantly and become sticky and shiny, coating the tofu.
This tofu is best served right away, because the sauce soaks into the tofu and loses it’s sticky texture as it sits. It still retains its flavor when stored, so you can keep it in the fridge for 3-5 days in an airtight container.
Tofu nutrition benefits
Tofu is a product made from soy beans, so it has all the health benefits that soy does. Soy products are considered a complete protein. This means that soy has all nine essential amino acids in it that our bodies need to get from our diet, because we cannot generate them ourselves. Half a cup of tofu provides:
10 grams of protein
6 grams of fat – most of which is unsaturated fat
An excellent source of calcium (43 percent of your daily needs) and iron 36 percent of your daily needs)
All soy products, including tofu, contain plant compounds called isoflavones. These compounds have health benefits, such as lower risk of heart disease, improved triglyceride levels, and reduced risk of certain cancers including breast and prostate cancer.
How to serve honey balsamic tofu
This tofu recipe is versatile and goes with lots of different meals:
With brown rice and sauteed vegetables, as photographed here
Add the tofu, not crowding the pan and give the tofu cubes a shake of salt and pepper.
Cook each side of the tofu for ~2 minutes until each side is golden brown.
While tofu cooks, prepare the balsamic sauce. Add the balsamic vinegar, mustard, honey, soy sauce, grated garlic, a shake of salt and pepper, and the remaining 1 tbsp olive oil to a jar. Close the jar and shake vigorously to combine everything.
Once the tofu is cooked on all sides, reduce the heat a bit and pour the balsamic sauce over the tofu in the pan.
Continue to cook for a few minutes, stirring the tofu occasionally to coat it all the balsamic sauce. The tofu is done cooking when the sauce has reduced significantly and thickened up to a sticky texture that easily coats the tofu.
Serve right away.
Best consumed right away for best texture.
Keywords: honey balsamic tofu
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