Heart-Healthy Tahu Isi (Stuffed Tofu)

Delight in the wholesome flavors of Heart-Healthy Tahu Isi (Stuffed Tofu), a guilt-free twist on a beloved Indonesian classic! This nutritious recipe transforms firm tofu into tender pockets filled with a vibrant medley of vegetables, including grated carrot, shredded cabbage, and bean sprouts, all stir-fried with garlic, sesame oil, and a splash of low-sodium soy sauce. Baked to golden perfection for a lighter, oil-free finish, these stuffed tofu bites pack both crunch and flavor while staying low in sodium and high in fiber. Perfect as a snack, appetizer, or even paired with brown rice for a satisfying meal, this healthier version of tahu isi is sure to become a favorite for those seeking delicious plant-based dishes that support a heart-healthy lifestyle.

Nutriscore Rating: 89/100

Prep Time:25 mins

Cook Time:20 mins

Total Time:45 mins

Servings: 4

Ingredients

• 8 pieces Firm tofu
• 1 cup Carrot, grated
• 1 cup Cabbage, finely shredded
• 1 cup Bean sprouts, trimmed
• 0.5 cup Red bell pepper, finely chopped
• 2 cloves Garlic, minced
• 2 stalks Green onion, sliced
• 2 tablespoons Low-sodium soy sauce
• 1 teaspoon Sesame oil
• 2 tablespoons Whole wheat breadcrumbs (optional, for added texture)
• 1 teaspoon Olive oil, for greasing

Directions

Step 1

Cut each block of tofu into halves or quarters, depending on their size, ensuring each piece is large enough to stuff. Carefully create a pocket in each tofu by slicing it halfway through the center, being careful not to cut all the way through.

Step 2

In a large pan, heat the sesame oil over medium heat. Add the minced garlic and cook for 30 seconds or until fragrant.

Step 3

Add the grated carrot, cabbage, bean sprouts, red bell pepper, and green onion to the pan. Stir-fry the vegetables for 3-4 minutes or until slightly softened.

Step 4

Add the low-sodium soy sauce to the vegetable mixture, stirring well to combine. If desired, stir in the whole wheat breadcrumbs for additional texture. Remove from heat and let the mixture cool slightly before handling.

Step 5

Gently stuff each tofu pocket with the prepared vegetable mixture, pressing the filling in firmly but gently to avoid breaking the tofu.

Step 6

Preheat your oven to 375°F (190°C). Lightly grease a baking sheet with olive oil.

Step 7

Arrange the stuffed tofu pieces on the prepared baking sheet and bake for 15-20 minutes, flipping once halfway through, until the tofu is golden and slightly crisp on the edges.

Step 8

Serve the heart-healthy tahu isi warm as a snack, appetizer, or with a side of brown rice for a complete meal.

Nutrition Facts

Serving size	(4024.5g)

Amount per serving	% Daily Value*
Calories	3108.0

Total Fat 169.6g	0%
Saturated Fat 21.7g	0%
Polyunsaturated Fat 5.8g
Cholesterol 0mg	0%
Sodium 1887.2mg	0%
Total Carbohydrate 145.4g	0%
Dietary Fiber 57.3g	0%
Total Sugars 69.7g
Protein 355.1g	0%

Vitamin D 0IU	0%
Calcium 5088.0mg	0%
Iron 51.1mg	0%
Potassium 6147.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 43.3%

Protein: 40.3%

Carbs: 16.5%