In a classic Japanese Agedashi, tofu is deep-fried to crispy, golden brown perfection and soaked in a simmering hot dashi stock. The crunchy outside and the pillowy inside of the tofu bites create an impeccable blend with an umami-rich katsuobushi dashi. Typically the broiling broth of Agedashi tofu is made with dried bonito flakes and kelp. Nevertheless, you can make it vegan by replacing dried and smoked fish with shiitake mushrooms. Since the Agedashi tofu recipe involves deep frying, many people are concerned about “how healthy is Agedashi tofu?” The following description explains the nutritional value of Agedsahi tofu and how you can make it healthy, vegan, and non-vegan.
Table of Contents:
- What is Agedashi Tofu?
- How Healthy Is Agedashi Tofu?
- Nutritional Facts and Values
- Is Agedashi Tofu Vegan?
- How Can You Make Agedashi Tofu?
- Ingredients
- Step-by-Step Recipe
- Tips to Make Perfect and Healthy Agedashi Tofu
- Best Toppings for Agedashi Tofu
- Best Side dishes for Agedashi Tofu
- FAQs
- Wrapping Up
What is Agedashi Tofu?
Agedashi tofu is a classical Japanese dish that is not only scrumptiously delectable but also highly nutritious. In this recipe, the crunchy and crispy tofu that is chewy and silky inside is soaked in a sizzling and simmering hot dashi soup. The soup is typically made with Katsuobushi, dashi, kelp, soy sauce, mirin, salt, and pepper. Moreover, this Japanese delicacy is traditionally topped with grated daikon radish, grated ginger, shredded nori, shichimi togarashi, and soy sauce.
How Healthy Is Agedashi Tofu?
Agedashi Tofu is made from tofu coagulated from soy milk. It is a rich source of plant-based proteins comprising all nine essential amino acids a human body cannot synthesize. These include;
- Histidine
- Leucine
- Isoleucine
- Lycine
- Threonine
- Tryptophan
- Valine
- Methionine
- Phenylalanine
In addition to amino acids, tofu is packed with numerous vitamins and minerals. These are essential for the growth and development of the human body. Moreover, soy foods such as tofu are rich in isoflavones with numerous health benefits. These include improving cardiovascular health, preventing osteoporosis, loss of cognitive function, and hormone-dependent cancers such as ovarian cancer.
Nutritional Facts and Values
The nutritional value of Agedashi tofu contains the following nutritional elements per serving;
| Nutritional component | %Daily Value |
| Total Fat | 27 |
| Total Carbohydrates | 8 |
| Protein | 24 |
| Vitamin C | 1 |
| Vitamin E | 29 |
| Vitamin B1 | 5 |
| Vitamin B2 | 5 |
| Vitamin B3 | 4 |
| Vitamin B5 | 2 |
| Vitamin B6 | 4 |
| Folate | 7 |
| Calcium | 9 |
| Sodium | 46 |
| Potassium | 4 |
| Iron | 12 |
| Phosphorus | 15 |
| Magnesium | 20 |
| Copper | 24 |
| Manganese | 46 |
| Zinc | 12 |
| Selenium | 22 |
Is Agedashi Tofu Vegan?
Agedashi tofu is traditionally made with a soup containing katsuobushi (dried bonito flakes). Therefore, it is a non-vegetarian dish. Nevertheless, you make it vegan by replacing dried bonito flakes with shiitake mushrooms. You can add many different vegetables, noodles, spices, and sauces to accentuate this classic meal’s savoriness and umami flavor.
How Can You Make Agedashi Tofu?
Here is the step-by-step recipe to make Agedashi tofu
Ingredients
For Deep-frying Tofu:
| Tofu (medium to extra-firm) | 2 lbs. |
| All-purpose flour | As required |
| Oil (without flavor and aroma) | As required |
| Ginger (freshly grated) | 2 inches |
| Scallions (sliced) | 2 |
| Nori seaweed | As required |
To make Sauce:
| Katsuobushi Dashi | 25 oz. |
| Soy sauce | 3 fl. oz |
| Mirin | 5 fl. oz |
| Arrowroot powder | 3 teaspoons |
| Water | 2 tablespoons |
To make Dashi:
| Water | 4 cups |
| Kombu seaweed | 10 grams |
| Dried bonito flakes | 10 grams |
Step-by-Step Agedashi Tofu Recipe:
- Firstly prepare dashi stock by adding kombu in the required amount of water and simmer it. Without bringing the water to a boil, remove the kombu and add dried bonito flakes and boil. After boiling, steep it for about 10 minutes. Strain the flakes (katsuobushi) from the dashi stock and put the stock aside.
- Using a paper towel, press and pat dry the moisture from the tofu as much as possible. You can do pressing and drying for about 15-30 minutes, depending on the texture of the tofu.
- You can make the sauce by combining all the sauce ingredients till your tofu is drying.
- Cut the tofu into blocks of about 2 inches. Then, coat the tofu in the flour or potato starch before deep-frying.
- Preheat the oil to about 170 degrees Celcius, put the coated tofu in the oil, and deep fry them for about two minutes from each side.
- Finally, pour dashi stock into a bowl, add deep-fried tofu, and garnish it with grated daikon radish, ginger, and green spring onions. Moreover, drip the sauce over it, and there you go, a classic Agedashi tofu meal is waiting for you.
Tips to Make Perfect and Healthy Agedashi Tofu
The following are the Pro tips to make Agedsahi tofu crispy, crunchy, grease-free, and healthy.
1. Removing Moisture
Since tofu is made by coagulating proteins in soy milk, it may retain moisture. Different tofu varieties with varying firmness and wetting level are available such as silky soft, moderately firm, and extra-firm tofu. Therefore, opt for the extra firm variety when you intend to deep-fry tofu. Nevertheless, you may need to press it hard before frying to remove any little moisture that may be present. Similarly, if you have medium tofu, press and drain its liquid for about 15 minutes. It’s the optimal duration; exceeding this time may not result in harder than soft tofu inside.
2. Deep-fry at Low-Temperature
Tofu should be deep-fried at a low temperature, between 160 and 170 degrees Celsius, since it is moist and contains a lot of liquid.
3. Don’t Overcrowd the Pan
Do not overcrowd the pan and deep-fry the number of tofu pieces that can perfectly fit the dimensions of your pan. Moreover, leave some space to toss tofu easily without breaking it.
4. Use a Non-stick Pan
Prefer a non-stick pan so that your tofu does not fall apart or stick to the bottom of the pan. It is because beautifully shaped tofu cubes deep fried to golden brown perfection and crispiness will make your dish more appetizing and mouthwatering.
5. Use of Potato Starch
Choose potato starch instead of corn starch because the latter is too fine to coat the tofu. Cornstarch also disappears as soon as you dip the tofu in oil for deep frying. Moreover, remember to coat potato starch just before frying the tofu since it releases a lot of moisture, which can cause the starch to become a slurry and spoils the crisp.
Best Toppings for Agedashi Tofu
Play with the flavors and adjust the nutritional value of this classic Japanese meal by varying the toppings and sauces. You can add the following;
- Daikon radish, finely grated
- Chopped green onions, also known as scallions
- Ginger, grated coarsely
- Shittake mushrooms
- Deep-fried lotus root bits, eggplant, shishito peppers
- Nori, shredded
- Shichimi togarashi; Japanese spice mix
Best Side Dishes for Agedashi Tofu
Pair up your crispy, crunchy, and chewy deep-fried tofu with;
- Udon noodles
- Sona noodles
- Vegan Fried rice
- Boiled Brown rice
- Mie Goreng noodles
- Salads
- Stir-fried vegetables
- Dipping Sauces
FAQs
What kind of Tofu Is Used For Agedashi Tofu?
Super or extra firm tofu is the best for deep frying since the variety has a little moisture and doesn’t need to be pressed before frying. You can also use moderately firm tofu but must press it hard to remove the liquid; otherwise, your tofu will fall apart.
How to Serve Agedashi Tofu?
Agedashi tofu is typically served in a sizzling hot katsuobushi soup stock. Add a variety of garnishings, such as spring onions, daikon radish, and grated ginger, to balance the sweetness and nutty flavor of tofu. Also, you can pair the dish with Udon, Soba, brown rice, and salads. Moreover, you can serve it spicy and tangy with shichimi togarashi- the ultimate Japanese spice mixture.
How to Make Agedashi Tofu Vegan?
You can make Agedashi tofu vegan by replacing dried bonito flakes (made of dried and smoked fish) with shiitake mushrooms. Moreover, you can replace other animal proteins added to the broth with plant-based proteins such as mushrooms and vegetables. For a quick vegan-style recipe, you will require silky tofu, potato starch, spring onions, soy, daikon radish, seaweed, and dashi stock. Moreover, you can deep-fry tofu with a plant-based oil such as canola.
Wrapping Up
Agedashi tofu is a healthy Japanese meal comprising deep-fried tofu served in simmering and sizzling hot dashi soup. The flavor and nutritional value of the soup can be customized by varying the variety of garnishings and side dishes. Though the iconic ingredient of the soup is katsuobushi, you can replace it with shiitake mushrooms for vegan-style. Moreover, the hero of this recipe, tofu, is the healthiest and most nourishing edible, richly packed with plant-based proteins, essential amino acids, omega-3 fatty acids, and zero cholesterol. It’s indeed the best meal you can have for a healthy lifestyle.
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