Effort: 2 of 3

Prep 15 min · Cook 18 min · Total 33 min

Crispy tofu with soy-ginger glaze

Name: Crispy tofu with soy-ginger glaze
Prep time: 15 min
Cook time: 18 min
Total time: 33 min
Yield: 2 servings
Cuisine: American
Ingredients: 180 g Tofu, firm; 6 g Cornstarch; 105 g White rice, cooked; 90 g Frozen stir-fry vegetables; 12 g Soy sauce; 5 g Ginger; 5 g Garlic; 4 g Sesame oil

Updated 2026-10-24 · data v2026-10-23.1

Not Real Food — does not meet the guideline recipe rule (Cornstarch, White rice, cooked, and Soy sauce).

Portion scale1×Amounts and estimated macros update below.

Estimated macros at 1×

502 kcal

Percent of calories

Protein 28 percent of calories
Carbs 37 percent of calories
Fat 35 percent of calories

Protein per 100 kcal: 7.2 g
Cost: $2.03 est.
Cost per 10 g protein: $0.56 est.

Source: USDA FoodData Central.

Tofu, firm (FDC 172475)
Cornstarch (FDC 169698)
White rice, cooked (FDC 168878)
Frozen stir-fry vegetables (FDC 2035173)
Soy sauce (FDC 174277)
Ginger (FDC 169231)
Garlic (FDC 169230)
Sesame oil (FDC 171016)

Recipe keys

Vegan
Budget
Dairy-Free
Meal-Prep

Why this recipe is worth the hype

36 g protein for about $2.03 (est.)
Cornstarch is what makes the tofu crisp.
The glaze is soy, ginger, and garlic. That is the whole sauce.
Still fully vegan.

Fast, Flavorful, Feast

Per serving · USDA-based totals from repo data

Dish

kcal

Protein (g)

Carbs (g)

Fat (g)

Est. cost

Vs current

Fast

Effort: 1 of 3

Baked tofu, rice, and stir-fry vegetables

552

$2.33 (est.)

kcal +50 higher
Protein +6 g higher
Carbs +2 g higher
Fat +3 g higher
Cost +0.30 higher est.
Time +2 min higher

Flavorful

Effort: 2 of 3

Crispy tofu with soy-ginger glaze

502

$2.03 (est.)

Current level

Feast

Effort: 3 of 3

Lightened General Tso tofu

521

$2.19 (est.)

kcal +19 higher
Protein +5 g higher
Carbs −1 g lower
Fat +2 g higher
Cost +0.16 higher est.
Time +1 min higher

Ingredients at 1×

Amounts scale with the portion buttons above.

Tofu, firm6.3 oz (180 g)
Cornstarch2 tsp (6 g)
White rice, cooked0.5 cup (105 g)
Frozen stir-fry vegetables0.75 cup (90 g)
Soy sauce2 tsp (12 g)
Ginger1 tsp (5 g)
Garlic1 clove (5 g)
Sesame oil1 tsp (4 g)

Steps

Toss pressed tofu with cornstarch.
Pan-fry in a nonstick skillet until the faces are crisp.
Stir soy sauce, ginger, and garlic in a small bowl.
Add vegetables and the sauce and toss until glossy.
Finish with sesame oil and serve over rice.

Macros use USDA FoodData Central per-100g values times the gram weights in this recipe.

Recipe text and nutrition numbers on this page are licensed under CC BY 4.0. Food art is not covered by that license.

Cite as: Crispy tofu with soy-ginger glaze, Macro Friendly Meals, https://macrofriendlymeals.com/recipes/tofu-rice-veg-flavorful (updated 2026-10-24).