Happy Soy Foods Month! Try This Delicious Glazed Tofu Dish

April is Soy Foods Month, so we decided to try our hand at cooking with tofu. Soy foods are a healthy protein source for meat-less dishes and make a great, nutritious option for children and busy families, says Stacey Krawczyk, MS, RD, LDN, Research Dietitian for the National Soybean Research Laboratory.

“For families adopting a more plant-based diet, soyfoods provide the only plant-based complete protein, which contains all essential amino acids just like animal protein. Unlike many other protein sources, soy foods are cholesterol-free and low in saturated fat.”

Tofu is so versatile- since it doesn’t have a lot of taste on its own, it makes for a great substitution for a variety of different flavorful recipes. Whether you are a seasoned tofu-eating veteran or just trying it out for the first time, this recipe is delicious and packs in lots of nutrient-rich veggies. Pack it in your Portion Perfect lunchbox, or in your kid’s bento box for lunch the next day!

Tofu soy foods month

We tried this recipe from Food.com, but of course we improvised a little bit.

Here’s how we did it:

  • 2 tablespoons sesame oil
  • ½ teaspoon Nature’s Promise organic garlic, pepper and chili salt
  • 8 stalks asparagus, ends chopped off
  • ⅔ cup extra firm tofu, cut into ½ inch cubes
  • 1 cup baby portabella mushrooms, cut into small chunks
  • 1 clove garlic, minced
  • 2 teaspoons sugar
  • 2 tablespoons low-sodium soy sauce

We suggest measuring out all your ingredients first, as you will need them close at hand during the cooking process. Heat the sesame oil and salt in a large nonstick frying pan. Add the asparagus and tofu, stir-fry for about 5 minutes. Make sure to stir often so the tofu doesn’t get too brown on one side. Add in the mushrooms and cook for another 3 minutes. Add the garlic and saute for 30 seconds, stirring constantly. In a small bowl, mix sugar and soy sauce together. Mix into the pan and stir-fry for 3-4 minutes. Enjoy!


We carried ours in our Pinstripe cooler bag to keep it fresh for lunch! We paired it with pineapple, whole grain rice and veggies for a colorful, healthy meal. (And who says adults can’t use cute food picks to brighten up their day?)

tofu soy foods

    Anna Dietze
    Anna Dietze


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