Pan Fried Tofu with Cranberry Sauce

You are going to fall in love with this delicious Pan-Fried Tofu with Cranberry Sauce … If I do say myself, this is a stunning dish!

I know that this time of the year can be summed up in one ingredient: “Pumpkin” for most Americans. And, yeah, I understand. When the weather begins to cool, I look forward to experimenting with pumpkin.

However, this time of year makes me crave cranberries even more than pumpkin! They are my all-time favorite fall/winter ingredient, which is why I’m so excited to share this vegan Pan-Fried Tofu with Cranberry Sauce recipe finally! Now that it is November, it seems appropriate to share it.

This tofu recipe is perfect for your next holiday dinner or fall get-together, and even omnivores will rave about how flavorful and delectable it is!  It pairs perfectly with steamed vegetables or grilled turkey.  A wonderfully satisfying supper that is also nutritious and delicious! You will definitely want to make it again. 

Scroll down for the detailed recipe, But I suggest you don’t skip the information included in the blurb.

Before you do, you will also enjoy, Sesame Tofu.     General Tso’s Tofu

What is tofu?

Tofu, also known as bean curd, is a soft, relatively flavorless soybean-based food product. The process of making tofu is quite similar to cheese making. Tofu is a popular protein source in Chinese, Japanese, Korean, and Southeast Asian cuisines.

Although it originated in China, currently, most of the world’s soybeans are cultivated in the United States.

This vegetarian dish is as healthy as delicious because it contains the two most healthy ingredients: Tofu and Cranberries. Below I have compiled a detailed list of their nutritional value and potential health benefits.

Tofu nutrition:

Tofu is a good source of protein and provides your body with all of the essential amino acids. It also provides carbs, fats, and numerous vitamins and minerals.

Tofu, like the majority of plant foods, includes many antinutrients, including Trypsin inhibitors and Phytates. However, Soaking or cooking soybeans can inactivate or remove most of these antinutrients. Additionally, fermenting or soaking soybeans before preparing tofu increases the nutritional value.

Isoflavones are found in all soy-based products. Tofu’s high isoflavone content is credited with many of its health benefits.

Tofu can improve several heart health markers. For example, soy isoflavones have been found in a study to reduce inflammation in blood vessels and improve their elasticity.

Soy may protect against breast, stomach, and prostate cancers, according to research.

In several recent test-tube and animal studies, soy isoflavones have been shown to improve blood sugar control.

Tofu may also help with bone health, brain function, menopause symptoms, skin elasticity, and weight loss because of its high isoflavone content.

Cranberries nutrition:

Another top ingredient of this recipe is cranberries, a bright red North American fruit. Cranberries are a carb and fiber-dense fruit. Additionally, they contain numerous essential nutrients, including copper, manganese, vitamins C, E, and K1, several of which have been demonstrated to be beneficial against urinary tract infections.

Higher fiber consumption can also lower a person’s risk of acquiring stroke, diabetes, obesity, and certain stomach problems.

Vitamin C is an incredibly effective natural antioxidant. Vitamin C can help in the treatment of a range of diseases.

• Boosts the immune system
• Reduce the oxidative stress induced by free radicals
• Increase plant-based iron uptake
• Encourage collagen production to aid in wound healing

Cranberries are high in antioxidants, which may be helpful for cardiovascular health. These include proanthocyanidins, anthocyanins, and quercetin.

High antioxidants in Cranberries have been associated with improved immune function, decreased blood pressure, and even cancer prevention. According to research conducted in Antioxidants, cranberries may be beneficial for 17 distinct types of cancer. This could be due to their potential to slow cancer cell proliferation and remove them from your body.

According to a study published by the American Family Physician, cranberry can increase the acidity of the urine, which may assist in preventing the formation of stones. Read Cranberry Juice Benefits.

Pan-Fried Tofu with Cranberry Sauce Recipe

This Pan-Fried Tofu with Cranberry Sauce is quite easy and simple to prepare. You will require only a few simple grocery store ingredients and a few simple steps to follow…. And you have done it!

Ingredients

• 14-16 ounces block tofu drained and cubed
• 2 tablespoons Bragg’s liquid aminos or Tamari sauce
• ½ teaspoon garlic powder
• 1 tablespoon cornstarch
• 2 tablespoon avocado oil
• ½ cup water
• ⅓ cup organic cane sugar or coconut sugar
• ½ cup fresh or frozen cranberries
• 1 teaspoon freshly grated ginger

How to make Pan-Fried Tofu with Cranberry Sauce?

1. Place cubed tofu in a bowl, toss with 2 tablespoons of Bragg’s liquid aminos. Set aside for 10 minutes, turning the tofu cubes after 5 minutes.
2. Combine the garlic powder and cornstarch, toss with tofu cubes

1. Add avocado oil to a non-stick ceramic skillet and heat over medium-high heat. Add tofu cubes in a single layer and cook until golden brown and crispy, about 3 minutes. Turn over tofu cubes and cook for another 2-3 minutes. Remove tofu and set aside on a plate.

1. Add water, sugar, cranberries, and fresh ginger to the skillet. Bring to a boil and reduce heat to simmer for about 3 minutes or until cranberries popping and the sauce thickens.
2. Stir in the tofu cubes and cook for another minute or two. Serve and enjoy!

Recipe Notes

• If your cranberry sauce turns too thick, thin it out with 1-2 teaspoons of water over medium heat.
• If you have tried my previous recipe, “Sugar-Free Cranberry Sauce,” and you have any leftovers in your fridge, you can also use that in this recipe. Thus you save the time of making new cranberry sauce (by skipping step-4).
• You can serve these tofu plain, or atop a green salad, or in sandwiches.

If you try this Pan-Fried Tofu with Cranberry Sauce recipe, please let me know by leaving a comment on how it turned out. 

More tofu recipes:

• Tofu Fries
• Tofu Scramble
• Curry Tofu with Cauliflower
• Smothered Tofu
• Avocado Tofu Salad
• My Best Vegan Tofu Recipes

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