Pan-Fried Sticky Garlic Tofu with Oven-Roasted Brussels Sprouts

If you’re looking for a flavorful, satisfying meal that’s plant-based and bursting with savory goodness, you’ve just found your new favorite dish! This Pan-Fried Sticky Garlic Tofu with Oven-Roasted Brussels Sprouts is a mouthwatering combo that brings together crispy, golden tofu with caramelized, slightly charred Brussels sprouts—all tossed in a sweet and savory garlic sauce that’ll have you going back for seconds. It’s a perfect mix of textures—crunchy, tender, and sticky—making each bite a total treat. Trust me, this dish is both comforting and vibrant, with that little bit of Asian-inspired flair that makes it so special. Let’s dive in!

Why You’ll Love Pan-Fried Sticky Garlic Tofu with Oven-Roasted Brussels Sprouts

Flavor Explosion

The tofu is pan-fried to perfection—crispy on the outside and soft on the inside—then tossed in a sticky, garlicky sauce that’s the ideal balance of sweet and savory. Add in the roasted Brussels sprouts, which are perfectly caramelized with crispy edges, and you’ve got a flavor-packed meal that’s as delicious as it is satisfying.

Easy to Make

It might sound fancy, but this dish is super easy to put together! A little bit of pan-frying and a bit of roasting is all you need to create this restaurant-quality meal. Plus, the sticky garlic sauce is incredibly simple to whip up, and it packs a serious punch in terms of flavor.

Nutritious and Filling

Tofu provides a great source of plant-based protein, while the Brussels sprouts offer fiber, vitamins, and antioxidants. Paired with some simple ingredients like soy sauce, maple syrup, and garlic, you’ve got a wholesome meal that’s both nourishing and packed with flavor.

Versatile

This dish is perfect for a cozy weeknight dinner or as a meal prep option for the week ahead. Plus, it’s easily customizable—feel free to add extra veggies, switch up the sauce, or serve it with a side of rice or noodles.

Perfect for Plant-Based Diets

Whether you’re vegan, vegetarian, or just looking to eat more plant-based meals, this dish checks all the boxes. It’s flavorful, hearty, and totally satisfying without any meat.

Ingredients

Here’s what you’ll need to make this amazing dish:

For the Sticky Garlic Tofu:

• Firm Tofu: The star of the dish! Make sure to press it well to remove excess moisture.
• Soy Sauce: For that salty, umami flavor that brings the sauce to life.
• Maple Syrup: Adds sweetness and helps create that sticky texture.
• Garlic: Fresh garlic is key for that aromatic, savory base.
• Cornstarch: For coating the tofu to help it crisp up beautifully when frying.
• Olive Oil: To pan-fry the tofu and make it golden and crispy.

For the Oven-Roasted Brussels Sprouts:

• Brussels Sprouts: Trimmed and halved for roasting.
• Olive Oil: To toss the Brussels sprouts in for that perfect crisp.
• Salt & Pepper: For seasoning.
• Balsamic Vinegar (optional): A drizzle of balsamic adds a tangy sweetness to the Brussels sprouts after roasting.

(Note: The full ingredients list, including measurements, is provided in the recipe card directly below.)

Nutrition Facts

Here’s a quick overview of the nutrition per serving (based on 4 servings):

• Calories: 350
• Protein: 20g
• Fat: 20g
  • Saturated Fat: 3g
• Carbohydrates: 28g
  • Fiber: 6g
  • Sugar: 10g
• Cholesterol: 0mg
• Sodium: 720mg
• Potassium: 710mg
• Calcium: 10% DV
• Iron: 25% DV
• Vitamin A: 15% DV
• Vitamin C: 120% DV

This dish is high in protein and fiber, making it a great option for keeping you full and energized, plus the Brussels sprouts are packed with vitamin C and antioxidants.

Preparation Time

• Prep Time: 15 minutes
• Cook Time: 25 minutes
• Total Time: 40 minutes

Instructions

Let’s get started on this amazing dish!

Press and Prepare the Tofu

Start by pressing the tofu to remove any excess water. You can use a tofu press or wrap the tofu in a clean kitchen towel, placing a heavy object on top for about 10 minutes. Once pressed, cut the tofu into bite-sized cubes.

Coat the Tofu

In a small bowl, mix cornstarch with a pinch of salt. Toss the tofu cubes in the cornstarch mixture, making sure each piece is evenly coated. This step helps the tofu crisp up nicely when fried.

Pan-Fry the Tofu

Heat a tablespoon of olive oil in a large skillet over medium-high heat. Once hot, add the tofu cubes in a single layer. Pan-fry the tofu for 3-4 minutes on each side, or until golden and crispy. Once done, remove the tofu from the skillet and set aside.

Make the Sticky Garlic Sauce

In the same skillet, lower the heat to medium and add a bit more oil if needed. Add the minced garlic and sauté for about 1 minute, or until fragrant. Then, add the soy sauce, maple syrup, and a splash of water. Stir to combine and cook for 2-3 minutes, letting the sauce thicken and become sticky.

Roast the Brussels Sprouts

While the tofu is cooking, preheat your oven to 400°F (200°C). Toss the halved Brussels sprouts in olive oil, salt, and pepper, and spread them out in an even layer on a baking sheet. Roast in the oven for about 20 minutes, or until they are crispy and golden brown, stirring halfway through.

Combine and Serve

Once both the tofu and Brussels sprouts are ready, add the crispy tofu to the skillet with the sticky garlic sauce and toss to coat the tofu in the sauce. Serve the tofu alongside the roasted Brussels sprouts, and drizzle with a bit of balsamic vinegar (if using) for an extra layer of flavor.

Serve & Enjoy

Dish up the sticky garlic tofu and Brussels sprouts, and enjoy this wholesome, satisfying meal. You can pair it with some steamed rice or noodles for an even more filling dish.

How to Serve Pan-Fried Sticky Garlic Tofu with Oven-Roasted Brussels Sprouts

While this dish is delicious on its own, here are some ideas to make it even more amazing:

Steamed Rice

Serve your tofu and Brussels sprouts over a bed of fluffy steamed rice to soak up all that delicious sticky sauce.

Noodles

If you’re craving something heartier, serve this dish with your favorite noodles—ramen, soba, or even spaghetti works!

Sautéed Greens

Pair the tofu and Brussels sprouts with a side of sautéed spinach, kale, or bok choy for an extra dose of veggies.

Pickled Vegetables

Add a refreshing contrast to the dish with some pickled carrots, cucumbers, or radishes.

Additional Tips

Pressing Tofu

Make sure to press the tofu well before cooking to get the best texture. The drier the tofu, the crispier it will be when fried.

Make It Spicy

If you love a little heat, add a dash of chili flakes to the sticky garlic sauce or toss in some sliced fresh chili for an extra kick.

Batch Cooking

You can double this recipe to make extra tofu and Brussels sprouts for leftovers. The tofu can be stored in an airtight container for up to 2 days, and the Brussels sprouts are great for meal prep.

Swap the Veggies

Feel free to swap the Brussels sprouts for other roasted vegetables, like cauliflower, broccoli, or sweet potatoes.

FAQ Section

Q1: Can I use extra-firm tofu instead of firm tofu?
A1: Yes, extra-firm tofu works great too! Just make sure to press it well to get rid of any excess moisture.

Q2: How do I make this dish gluten-free?
A2: Simply use tamari or coconut aminos instead of soy sauce to make this dish gluten-free.

Q3: Can I make the tofu ahead of time?
A3: Yes! You can press and fry the tofu ahead of time, then store it in the fridge for up to 3 days. Reheat in a skillet before serving.

Q4: Can I roast the Brussels sprouts ahead of time?
A4: You can roast the Brussels sprouts in advance and store them in the fridge for up to 2 days. Reheat in the oven or on the stovetop before serving.

Q5: How do I store leftovers?
A5: Store leftovers in an airtight container in the fridge for up to 3 days. Reheat the tofu in a pan and the Brussels sprouts in the oven for the best texture.

Q6: Can I add other vegetables to this dish?
A6: Absolutely! Try adding bell peppers, onions, or even zucchini to the Brussels sprouts before roasting.

Q7: Can I make this dish spicy?
A7: Yes! Add some chili flakes to the garlic sauce or toss in some fresh chopped chili peppers for extra heat.

Q8: What can I serve this with besides rice or noodles?
A8: This dish also pairs well with quinoa, couscous, or even a simple green salad for a lighter meal.

Q9: Is this recipe vegan?
A9: Yes, this dish is completely vegan and packed with plant-based protein!

Q10: Can I make this dish without tofu?
A10: If you prefer not to use tofu, try using tempeh or even a hearty veggie like mushrooms for a similar texture.

Conclusion

This Pan-Fried Sticky Garlic Tofu with Oven-Roasted Brussels Sprouts is the perfect balance of savory, sweet, and crispy. Whether you’re a tofu lover or a newbie, this dish is sure to impress with its bold flavors and satisfying textures. It’s easy to make, nourishing, and totally delicious. So go ahead, treat yourself to this comforting, plant-based meal—you deserve it!

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