Tofu Brownies
豆腐ブラウニー
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
These brownies get their moist, fudgy texture from silken tofu instead of eggs and butter, and rice flour keeps them free of wheat too. Cocoa is the hero here, so children never guess there is tofu inside - they simply taste chocolate. Because the batter comes together in one bowl with a whisk and no special equipment, it is also a nice recipe to make alongside little helpers who like to stir and mash.
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Ingredients
Amounts for 1 child (1 serving). An adult counts as 2 servings.
One serving here is 1.5× the portion served to a child in a Japanese preschool, sized for Western appetites. An adult counts as two servings. Tap an ingredient to check it off.
Ingredients
- 24.5 grice flour
- 6 gunsweetened cocoa powder
- 30 gsilken tofu
- 19.5 gsweetened soy milk (Japanese chosei tonyu)Japanese 'prepared' soy milk that is lightly sweetened and flavored to taste milder than plain soy milk. Substitute: Regular (original, lightly sweetened) soy milk from the supermarket.
Seasonings
- 1 gbaking powder
- 14.7 gsugar
- 6 gvegetable oil
About the Japanese ingredients in this recipe
- sweetened soy milk (Japanese chosei tonyu) (調製豆乳)
- Japanese 'prepared' soy milk that is lightly sweetened and flavored to taste milder than plain soy milk. Substitute: Regular (original, lightly sweetened) soy milk from the supermarket.
Directions
- 1
Put the unsweetened cocoa powder in a bowl and whisk well until there are no lumps.
- 2
Add the rice flour, baking powder and sugar, and whisk until thoroughly combined.
- 3
Drain the tofu in a sieve, then add it to the bowl along with the soy milk and oil. Mix well, mashing the tofu as you go.
- 4
Pour the batter into a baking dish lined with parchment paper and bake in an oven preheated to 200°C (400°F) for about 20 minutes.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 249 kcal | 498 kcal | 249 kcal |
| Protein | 4.8 g | 9.6 g | 4.8 g |
| Fat | 9.3 g | 18.6 g | 9.3 g |
| Carbohydrates | 38.8 g | 77.7 g | 38.8 g |
| Fiber | 2.1 g | 4.2 g | 2.1 g |
| Salt equivalent | 0.2 g | 0.3 g | 0.2 g |
| Calcium | 64.5 mg | 129 mg | 64.5 mg |
| Iron | 1.5 mg | 3 mg | 1.5 mg |
| Potassium | 297 mg | 594 mg | 297 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 249 kcal | 4.8 g | 9.3 g | 38.8 g | 2.1 g | 0.2 g | 64.5 mg | 1.5 mg | 297 mg |
| 1 adult serving | 498 kcal | 9.6 g | 18.6 g | 77.7 g | 4.2 g | 0.3 g | 129 mg | 3 mg | 594 mg |
Values are per serving (1.5× the Japanese preschool portion); an adult serving is double. They were calculated by a licensed Japanese nutritionist using the Standard Tables of Food Composition in Japan. "Salt equivalent" is sodium × 2.54, the standard Japanese measure. Allergen flags cover egg, milk and wheat only and come from the nutritionist's records. Soy sauce and miso are made with wheat but are usually allowed on Japanese wheat-free school menus, so check with your doctor.
