Weekly Buddhist Diet: Pan-Fried Tofu

Weekly Buddhist Diet: Pan-Fried Tofu

The first week of July 2026

Summary:

Pan-Fried Tofu is a simple and satisfying plant-based dish featuring a lightly crisp exterior and a soft, tender center. Firm tofu is cut into even slices and slowly pan-fried with a small amount of oil until both sides turn golden brown. A light savory sauce is then added, allowing the tofu to absorb the seasoning while preserving its delicate texture.
Tofu is an excellent source of plant-based protein and also provides calcium, iron, and other essential nutrients. Compared with deep-frying, pan-frying requires much less oil while still producing an appetizing golden crust. This versatile dish is easy to prepare and pairs well with steamed rice, congee, noodles, or seasonal vegetables.

Ingredients:

· Firm tofu 400 g
· Green bell pepper 1/2
· Red bell pepper 1/2
· Light soy sauce 1 tbsp
· Vegetarian oyster sauce 1 tsp
· White pepper a pinch
· Salt a small amount
· Cornstarch 1 tsp
· Water 80 ml
· Sesame oil 1/2 tsp
· Vegetable oil 1 tbsp

Instructions:

1. Prepare the tofu
   Remove the tofu from its package and rinse it gently. Pat it completely dry with kitchen paper, then cut it into even rectangular slices about 1 cm thick.
2. Prepare the vegetables
   Wash the green and red bell peppers. Remove the stems and seeds, then cut them into thin strips or small pieces.
3. Make the sauce
   Combine the light soy sauce, vegetarian oyster sauce, white pepper, salt, cornstarch, and water in a bowl. Stir thoroughly until the cornstarch is fully dissolved.
4. Heat the pan
   Add the vegetable oil to a flat-bottomed pan and heat it over medium-low heat. Tilt the pan gently so the oil evenly coats the surface.
5. Pan-fry the tofu
   Place the tofu slices in the pan in a single layer, leaving a little space between each piece. Cook for about 3 minutes without moving them until the bottoms are firm and golden.
6. Cook the second side
   Carefully turn the tofu slices over and cook for another 2–3 minutes until both sides are golden brown and lightly crisp around the edges.
7. Add the vegetables
   Move the tofu slightly to one side of the pan. Add the green and red bell peppers and stir-fry for about 1 minute until slightly softened but still crisp.
8. Add the sauce
   Stir the prepared sauce again, then pour it slowly around the edge of the pan. Gently shake the pan so the sauce coats the tofu evenly.
9. Simmer and reduce
   Cook over low heat for about 2 minutes until the sauce thickens and clings to the tofu. Drizzle with sesame oil and gently turn the tofu once.
10. Serve
    Transfer the tofu to a serving plate and spoon the bell peppers and remaining sauce over the top. Serve immediately.
    

Plant-Based Wellness Tip

Always dry the tofu thoroughly before pan-frying. Removing excess moisture helps prevent oil splattering and allows the tofu to develop a more even golden crust. Avoid turning the tofu too frequently; wait until one side is fully set before flipping. Firm or extra-firm tofu works best because it holds its shape more easily during cooking.

Eat healthy, enjoy plant-based meals every week!