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tofu on a paper towell

pressing tofu with paper towel

tofu in a frying pan

spring onions fried in pan

fried tofu and garnish

  Home > Free information > Macrobiotics > Recipes > Fried Tofu

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meal with fried tofu


1 block of firm organic tofu sliced

4 teaspoons of olive oil

1 tablespoon of kuzu / kudzu, arrow root or flour, optional

Chopped spring onions

1 teaspoon of grated daikon / mooli as a garnish


2 teaspoons of shoyu

2 teaspoons of brown rice vinegar


2 heaped teaspoons of miso diluted in water to make a thick sauce. Can be mixed with grated ginger and or juice of a lemon.


Cut the tofu in cubes and dry by pressing between clothes or paper towels.

If you want the fried tofu to be more crispy, sprinkle the kuzu, arrow root or flour onto a flat plate and press the side of the raw tofu into the powder.

Heat the oil in a frying pan and add the tofu. Fry until golden on each side. Add spring onions / scallions and fry for 1 minute. Take out and place on a dish. Pour over the shoyu and vinegar or miso sauce. Decorate with garnishes.

Creative Options

You can mix dried herb and sesame seeds and sprinkle on a flat plate and press the tofu into this mixture before frying for different tastes.

Try coriander / cilantro, basil, parsley or fresh mint for alternative garnishes.

Try squeezing lemon over the tofu, just before eating.

You can add a small piece of grated ginger or umeboshi plum to the top of each piece of tofu.

About Tofu

Tofu is made from soya beans and high in protein and calcium. It is very versatile. You can fry, boil, steam, grill or bake tofu. Tofu does not have a strong favour of its own and tends to take on the tastes of other ingredients it is cooked with. Tofu is typically added to miso soups in Japan.

There is some controversy over tofu, as it is high estrogen, like many foods made from soya beans. Interestingly, fermented soya foods, such as miso and shoyu, have an estrogen inhibitor. Eating tofu with miso or shoyu (as is typical in Japan) may result in the miso or shoyu acting as an inhibitor for the whole dish.

fried tofu and seeds

Simon can help you with macrobiotic cooking classes so you can learn new skills and ways to create your own macrobiotic diet.

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Original web site designed by James Trevena