Dubu Jorim (Korean Braised Tofu)

By adjusting the tofu portion and reducing added oil and rice, this meal provides high-quality plant protein, matching optimal athletic nutrition targets.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 500 g firm tofu, cut into 1 cm thick rectangles · 720 kcal in the whole recipe
• 50 g uncooked rice · 180 kcal in the whole recipe
• 1.5 tbsp (24 g) low-sodium soy sauce · 14 kcal in the whole recipe
• 1 tsp (4 g) canola oil · 36 kcal in the whole recipe
• 0.5 tsp (3 g) sesame oil · 26 kcal in the whole recipe
• 0.5 tsp (2 g) sugar · 8 kcal in the whole recipe
• 3 cloves (12 g) garlic, minced · 18 kcal in the whole recipe
• 2 green onions (30 g), finely chopped · 10 kcal in the whole recipe
• 0.5 tsp (3 g) toasted sesame seeds · 19 kcal in the whole recipe
• 1 tbsp Korean chili flakes (gochugaru)
• 0.5 cup water

Method

1. Rinse rice and steam or boil until fluffy; set aside warm.

   

2. Pat firm tofu dry with paper towels, then pan-sear in canola oil over medium heat at 180°C (350°F) for 3-4 minutes per side until light golden.

   

3. Mix low-sodium soy sauce, sugar, minced garlic, chopped green onion, sesame oil, sesame seeds, gochugaru, and water in a small bowl.

   

4. Pour the sauce mixture over the seared tofu in the pan, cover, and braise on low heat for 5 minutes until sauce reduces slightly.

   

5. Serve braised tofu hot along with the cooked rice.

   

A Besly kitchen recipe — portions, macros and step photos by Besly.