Sesame Tofu – A Creamy, Nutty, High-Calcium Alternative

What Is Sesame Tofu?

Sesame tofu is a smooth, creamy plant-based tofu alternative made from ground sesame seeds and starch instead of soybeans. Unlike soy tofu, it has a mildly nutty flavour and a naturally silky texture, making it perfect for both savoury and sweet dishes.

Originating from Japan, where it is known as goma-dofu (胡麻豆腐), sesame tofu is traditionally served chilled with a light soy-based sauce or used in Buddhist temple cuisine.

How It Compares to Soy Tofu

Key Differences:

• Sesame tofu is creamier and smoother, while soy tofu is firmer and more structured.

• Higher in healthy fats but lower in protein than extra-firm soy tofu.

• Richer in calcium, but some of it is bound in oxalates—toasting the sesame seeds helps increase absorption.

• Naturally gluten-free, but only if gluten-free starches are used (e.g., potato starch instead of wheat starch).

Nutritional Information (Per 100g Serving)

• Calories: ~100-140 kcal

• Protein: ~6-8g

• Fat: ~8-12g (healthy unsaturated fats)

• Carbohydrates: ~2-5g (varies with starch used)

• Calcium: High (~300-400mg, but bioavailability varies)

• Iron: ~2-3mg

Health Benefits:
✔ Great source of plant-based calcium – Toasting sesame before making tofu may improve absorption.
✔ Rich in healthy fats – Supports brain and heart health.
✔ Low-carb option – Lower in carbohydrates than soy tofu, making it ideal for low-carb diets.
✔ Anti-inflammatory properties – Sesame contains compounds like sesamin and sesamol, which may help reduce inflammation.

Environmental Impact

🌱 Sesame is a sustainable crop:

• Requires less water than soybeans.

• Naturally pest-resistant, reducing the need for pesticides.

• Grows well in arid conditions, making it a drought-tolerant crop.

How It Compares to Soy Tofu:

• Sesame farming generally has a lower impact than large-scale soy monoculture.

• Soybeans require more land and water but produce higher protein yields per acre.

• Both sesame and soy are more sustainable than dairy or meat-based proteins.

How to Make Sesame Tofu at Home 🏡

Ingredients:

✔ 1 cup toasted white sesame seeds
✔ 2 ½ cups water
✔ ¼ cup potato starch (or arrowroot starch for a gluten-free option)
✔ ½ tsp salt

Instructions:

🔹 1. Blend the Sesame Milk

• Toast the sesame seeds lightly in a dry pan until fragrant (this enhances flavour and calcium absorption).

• Blend with 2 ½ cups water until smooth.

🔹 2. Strain for a Smooth Texture

• Pour through a fine sieve or nut milk bag to remove solids.

🔹 3. Heat & Thicken

• Mix the strained sesame milk with potato starch and salt in a pot.

• Stir continuously over medium heat until the mixture thickens into a pudding-like consistency.

🔹 4. Set the Tofu

• Transfer to a mould and smooth the surface.

• Refrigerate for 4-6 hours, or until firm.

🔹 5. Slice & Serve

• Enjoy chilled, drizzled with soy sauce or sesame dressing!

5 Delicious Dishes Using Sesame Tofu 🍽

1️⃣ Classic Japanese Goma-Dofu – Served chilled with soy sauce, wasabi, and dashi-based sauce.
2️⃣ Sesame Tofu Stir-Fry – Lightly pan-fried and tossed with veggies.
3️⃣ Sesame Tofu Noodle Bowl – Topped with peanut or tahini dressing.
4️⃣ Sesame Tofu Miso Soup – A creamy twist on traditional miso soup.
5️⃣ Sweet Sesame Pudding – Blended with maple syrup for a dessert option.

💡 Storage Tips

✅ Fridge: Store in an airtight container submerged in cold water for up to 4 days.
✅ Freezing? ❌ Not recommended – sesame tofu loses its smooth texture when frozen.
✅ Signs of Spoilage: Discolouration, sour smell, or slimy texture = time to discard!

💡 Troubleshooting Section

❓ Why is my sesame tofu too soft?
🔹 Increase the starch ratio for a firmer consistency.

❓ Why won’t my tofu set properly?
🔹 Ensure the mixture thickens completely before refrigerating—look for a pudding-like texture.

❓ Why does my tofu taste bitter?
🔹 Use fresh, high-quality sesame seeds—rancid sesame has a strong bitter taste.

❓ Why is my tofu grainy?
🔹 Blend the sesame milk thoroughly and strain well before cooking.

Final Takeaway: Why You Should Try Sesame Tofu

✔ Nutty, smooth, and uniquely delicious – A creamy alternative to soy tofu.
✔ Rich in healthy fats and plant-based calcium – A great dairy-free source of key nutrients.
✔ Easy to make at home – Requires just four simple ingredients.
✔ Versatile in both sweet and savoury dishes – From Japanese goma-dofu to miso soup!
✔ Sustainable and allergy-friendly (for some!) – A great nut-free tofu alternative, but not suitable for those with sesame allergies.

Would you try sesame tofu? Let us know in the comments! 👇