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    Home » Recipes » Mains

    Mongolian Tofu [Oil Free]

    Published: Feb 25, 2023 by Rosa · This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases, meaning if you click through and make a purchase, I may earn a small commission, at no extra cost to you.

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    A sweet, sticky, savoury, and spicy Mongolian tofu dish that will knock your socks off. Crispy tofu gets smothered in a thick and delicious Mongolian sauce that is sure to satisfy!

    Plate with rice on one half and mongolian tofu on the other half.

    This vegan twist on Mongolian beef is so incredibly flavourful, and WAY better than any stir fry takeout you’ve ever had. 🙂

    This Mongolian tofu recipe is inspired by my Asian sticky tofu dish and pairs beautifully with veggies like air-fried green beans, red bell peppers, green onion, and a side of brown rice.

    Jump to:
    • Why you’ll love it
    • Ingredients + Substitutions
    • Instructions
    • Variations
    • Storage
    • Expert Tips
    • More amazing tofu recipes
    • 📖 Recipe
    • FAQ

    Why you’ll love it

    • Our Mongolian tofu is a FUN + delicious twist on Mongolian beef, and dare I say WAY better? 😉
    • It’s healthier than its classic version with less sugar, and no oil, and it’s lower in calories and fat.
    • So many flavours! It’s sweet, it’s savoury, and it’s a tad spicy, too.
    Chopsticks holding up a tofu cube with plate below.

    Ingredients + Substitutions

    Here’s everything you’ll need to make this incredible Mongolian tofu.

    Ingredients needed to make mongolian tofu.
    See recipe card for quantities.
    • Tofu: Use extra firm for the best results, and make sure to press out the excess liquid first.
    • Soy sauce: Use low-sodium soy sauce OR Tamari if you need a gluten-free option. You may also use coconut aminos if preferred.
    • Maple syrup: I like maple syrup here to keep this dish refined sugar-free. You may also use brown sugar if you prefer.
    • Garlic: Use fresh for the best flavour.
    • Ginger: Again, freshly grated is best.
    • Tapioca flour: This will thicken the sauce and make it extra sticky and delicious. If you don’t have tapioca flour (also known as tapioca starch) you may use corn starch or brown rice flour with similar results.
    • Red pepper flakes: To add subtle heat to the dish, but it is not overpowering. Feel free to adjust to your taste.

    Instructions

    (This is a summary with step by step photos, full recipe measurements and instructions are in the recipe card below.)

    Start by cubing your tofu into half-inch pieces.

    Tofu cubes on dish towel on top of cutting board.

    Place a clean kitchen towel on a cutting board and the tofu on top. Place another towel on top, a cutting board on top of that, and something heavy like a cast iron pan. Leave it to press for 15 minutes. (photo 1)

    Mixing bowl with tofu and flour on top.

    Then transfer the pressed cubes to a large mixing bowl. Add two tablespoons of soy sauce and mix well. Then add the tapioca flour and mix again. (photo 2)

    Tofu cubs on baking sheet.

    Arrange the cubes in a single layer on a baking sheet lined with parchment paper. (photo 3)

    Cast iron pan with soy sauce, garlic, ginger, and flour.

    While the tofu bakes, add the marinade ingredients to a skillet and simmer until thickened. (photo 4)

    NOTE: Stir the marinade often so it doesn’t clump.

    Baked tofu cubes on baking sheet.

    Remove the baked tofu from the oven once crispy. (photo 5)

    Tofu cubes inside cast iron pan being stirred into marinade.

    Add it to the pan with your marinade and give it a stir. (photo 6)

    Serve immediately with a sprinkle of sesame seeds, and rice, noodles, vegetables, or pita bread on the side.

    Cast iron pan with marinade tofu and plate in front with rice and tofu.

    Variations

    Even if you’re not a tofu fan, I cannot recommend this dish enough.

    However, if you want to change it up, try it with soy curls instead.

    • Make it a vegan Mongolian soy curl dish by replacing tofu with soy curls. Presoak the soy curls in water or broth first to hydrate them. Then drain them and marinate them with the soy sauce and tapioca flour and bake. Make the sauce as directed and add the baked soy curls to the sauce.
    • Or, if you need a soy-free option, try this Mongolian sauce with air-fried chickpeas, sautéed portobello mushroom strips, or grilled eggplant.

    Or, check out my Asian sticky tofu dish.

    Storage

    Leftovers keep in a sealed container in the fridge for 3-4 days.

    The sauce will further thicken as it cools, so to reheat, add the Mongolian tofu to a pan with a few splashes of water to loosen it up while reheating.

    Expert Tips

    • Don’t forget to press your tofu for the best texture. Use my quick press method or you may use a tofu press if you have one.
    • Try and cut your cubes as uniformly as possible for even cooking.
    • Arrange the cubes in a single layer on your baking sheet with space in between each piece so they do not stick together and crisp up nicely.

    More amazing tofu recipes

    • Side view of stuffed vegan cannelloni with ricotta and spinach filling.
      Vegan Cannelloni with “Ricotta” + Spinach
    • Layered mini cheesecakes in small glasses.
      No Bake Vegan Cheesecake Minis
    • air fryer tofu on white serving dish with dipping sauce.
      Crispy Air Fryer Tofu [Oil Free]
    • Hand holding slice of toast with cream cheese and blueberries on top.
      Vegan Tofu Cream Cheese [Oil Free]

    If you tried this recipe, please let me know about it in the comments below. I always love hearing from you! Don’t forget to Subscribe to This Healthy Kitchen to be among the first to get my new recipes! You can also FOLLOW ME on Facebook, Instagram, Pinterest, and Twitter to see more delicious food and get all the latest updates.

    Buon appetito

    Rosa

    📖 Recipe

    Plate with rice on one half and mongolian tofu on the other half.

    Mongolian Tofu

    A sweet, sticky, savoury, and spicy Mongolian tofu dish that will knock your socks off. Crispy tofu gets smothered in a thick and delicious Mongolian sauce that is sure to satisfy!
    5 from 2 votes
    Print Recipe Pin Recipe Rate Recipe Add to Collection Go to Collections
    Prep Time: 25 minutes
    Cook Time: 25 minutes
    Total Time: 50 minutes
    Course: Main
    Cuisine: Asian
    Servings: 4 Servings
    Calories: 141kcal
    Author: Rosa

    Ingredients

    For the tofu

    • 12 ounces (340 grams) extra firm tofu
    • 2 tablespoons low-sodium soy sauce or Tamari for gluten-free
    • 2 tablespoons tapioca flour or tapioca starch

    For the Mongolian sauce

    • ½ cup low-sodium soy sauce or Tamari for gluten-free
    • ½ cup water
    • 3 tablespoons maple syrup
    • 3-4 cloves garlic minced
    • 1 teaspoon fresh ginger minced
    • ¼ teaspoon red pepper flakes
    • 2 tablespoons tapioca flour

    For serving (optional)

    • brown rice
    • green onion, chives, scallions, sesame seeds
    US Customary – Metric
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    Instructions

    Press the tofu

    • Cut your tofu into half-inch cubes. Then arrange some paper towels or a clean dish towel on a cutting board and place the tofu cubes in a single layer on top. Now add more paper towels on top of the cubes and place another cutting board, flat plate, or baking sheet on top. Finally, place something very heavy on top like a cast-iron skillet or a heavy book. Press like this for 15 minutes while you prepare the remaining ingredients.

    For the Mongolian tofu

    • Preheat your oven to 425°F/218°C convection bake and line a baking tray with parchment paper.
    • Place the pressed tofu cubes in a large mixing bowl and add the 2 tablespoons of soy sauce, and mix well. Then add the 2 tablespoons of tapioca flour and mix again.
    • Arrange the tofu in a single layer with space in between each piece on your baking tray. Bake for 15 minutes, then flip the cubes and bake for another 10 minutes or until desired crispiness is reached.
    • While the tofu is baking, prepare the Mongolian sauce. Add all the sauce ingredients to a large pan or wok and whisk to combine. Bring to a simmer over medium heat and whisk often until thickened, approx. 3 minutes.
    • When the tofu is baked, transfer the pieces to your pan with the sauce and give it a gentle stir.
    • Serve immediately with a sprinkle of sesame seeds and brown rice or side/s of your choice.

    Notes

    • Don’t forget to press your tofu for the best texture. Use my quick press method or you may use a tofu press if you have one.
    • Try and cut your cubes as uniformly as possible for even cooking.
    • Arrange the cubes in a single layer on your baking sheet with space in between each piece so they do not stick together and crisp up nicely.
    Leftovers keep refrigerated in a sealed container for 3-4 days. The sauce will thicken as it cools, so add the Mongolian tofu to a pan with a few splashes of water to loosen it up while reheating.
     

    Nutrition

    Calories: 141kcal | Carbohydrates: 22g | Protein: 10g | Fat: 2g | Sodium: 1394mg | Potassium: 320mg | Fiber: 0.5g | Sugar: 10g | Vitamin A: 37IU | Vitamin C: 1mg | Calcium: 60mg | Iron: 2mg
    DID YOU TRY THIS RECIPE?Mention @this.healthy.kitchen on IG and tag #thishealthykitchen!
    *Nutritional information is an estimate, calculated using online tools and does not include optional ingredients unless otherwise indicated.

    FAQ

    What is Mongolian beef sauce made of?

    Typically, it’s made using soy sauce, water, sugar, spice, and a thickener such as cornstarch.

    How spicy is Mongolian beef?

    Normally not very spicy, but a mild spice level is needed for the best flavour.

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    Hi, I'm Rosa! Welcome to This Healthy Kitchen where you'll find tasty and nutritious, plant-based recipes. I'm an avid home cook who believes food is medicine. Each recipe is made using wholesome ingredients, and under 400 calories per serving with several gluten-free and oil-free options! Occasional cheat days included. 😉

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