Honey Garlic Tofu with Coconut Rice
This Honey Garlic Tofu with Coconut Rice is about to become your new favourite meal. Ready in just 30 minutes, this vegetarian dish combines crispy baked tofu with a sweet-and-savoury sauce that will have everyone asking for seconds.
Why This Recipe is Perfect
If you’ve followed my recipes for a while, you may have noticed I’m not a huge fan of tofu. I’ve always felt it tasted just a little to much like a kitchen sponge despite wanting to love it for it’s nutritional properties. As a woman in menopause, I need foods that offer biggest bang for their buck. And I need recipes that will satisfy MY nutritional needs and still be enjoyed by my whole family. This Honey Garlic Tofu with Coconut Rice is exactly that!
Nutritional Properties of Tofu
3.5 oz (100g) of firm tofu contains about 15-20g of complete protein
Contains all nine essential amino acids
Particularly high in lysine, which supports calcium absorption and immune function
It’s rich in calcium, iron and manganese
It contains all eight B vitamins
It’s a good source of vitamin E (antioxidant) and contains vitamin K for bone health
Tofu is also a Phytoestrogen. Phytoestrogens are natural plant compounds that can mimic some of the effects of estrogen in the body. Think of them as nature's version of estrogen - they're similar enough in structure to interact with estrogen receptors, but generally have a much milder effect than human estrogen. Research suggests that consuming soy products may help reduce the frequency and intensity of hot flashes and support bone health during menopause.
However, while phytoestrogens can be beneficial, everyone responds differently to them, and it's always wise to discuss significant dietary changes with your healthcare provider, especially if you have any hormone-sensitive conditions.
More Nutrition Benefits for Menopause
This recipe is packed with nutrients that support your body during menopause:
Soy isoflavones from tofu help balance hormones
Protein supports muscle maintenance and bone health
Complex carbohydrates provide steady energy
Healthy fats from coconut milk support brain health
Garlic offers anti-inflammatory properties
Tofu, the star of this dish, is rich in isoflavones, a type of phytoestrogen that can help balance hormonal fluctuations. Research suggests that consuming soy products may help reduce the frequency and intensity of hot flashes and support bone health during menopause.
The coconut rice provides complex carbohydrates for sustained energy, while garlic offers anti-inflammatory properties that may help with joint discomfort – a common menopause symptom. Plus, this protein-rich meal helps maintain muscle mass, which becomes increasingly important as we age.
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Honey Garlic Tofu with Coconut Rice
Ingredients:
1 14 oz block extra- firm tofu, pressed and fully dried.
1 tbsp coconut aminos (or soy sauce)
1 tbsp olive oil
1 tsp cornstarch (or arrowroot powder)
juice of 1 lime
For the Coconut Rice:
1 cup Jasmine rice, rinsed
2/3 coconut milk
1 1/2 cups bone broth
1/2 tsp salt
For the Honey Garlic Sauce:
1/3 cup coconut aminos (or soy sauce)
3 tbsp water
5 garlic cloves, minced or finely chopped
2 tbsp honey
2 tsp cornstarch
To serve:
green onions
sesame seeds
Directions:
Press the tofu: Wrap the tofu block in paper towels or a clean kitchen towel, place on a cutting board, and place a heavy object on top, like a heavy bottom pan, for 20 minutes (or use a tofu press). (I did this early in the morning and let it dry out all day)
Preheat the oven to 400F and line a sheet pan with parchment paper.
Cut the tofu block into 1/2” cubes and transfer to a bowl. Season the tofu with 1 tbsp soy sauce (or coconut aminos), 1 tbsp olive oil, and 1 tbsp cornstarch. Toss to combine and transfer to the prepared sheet pan. Bake for 22-25 minutes until crispy. When done cooking, squeeze the lime juice all over and toss to combine.
While the tofu is baking, prepare the coconut rice by combining the 1 cup rinsed rice, 2/3 cup chicken stock, 1 can of coconut milk and 1/2 tsp salt into a saucepan. Bring the sauce pan to a gentle boil. Then reduce the heat and cover the pot for 15-20 minutes. When the rice is cooked, fluff with a fork.
Next, prepare the honey garlic sauce. Into a saucepan large enough to hold the tofu, combine 1/3 cup soy sauce (or coconut aminos), 3 tbsp water, 5 minced garlic cloves, 2 tbsp honey, and 2 tsp cornstarch. Whisk to combine and bring to a simmer over the stovetop to thicken up, stirring constantly. Approx 2-4 minutes.
Remove from the heat, add the tofu and toss to combine until all the tofu is covered in the sauce.
To serve, plate even servings of coconut rice and top with the tofu. Garnish with sliced green onion and additional lime juice, if desired!
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Meal Prep Tips
This recipe can be made in advance. Store the coconut rice and the tofu separately for up to 3 days.
Pressing the tofu up to 2 days ahead
Make extra for delicious leftovers
Swap: You can sub the tofu for 1 + 1/2 lbs of boneless chicken breast or thighs, cut into 1-inch cubes. Skip the cornstarch and bake until the chicken is fully cooked, closer to 13 minutes depending on which cut you use.
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Remember, adding new foods to your diet doesn't have to be complicated. This Honey Garlic Tofu is proof that simple ingredients, thoughtfully combined, can create something extraordinary while supporting your gut health journey.
Pin this recipe to save it for later! Give it a try and let me know in the comments how you liked it!
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