Tofu Recipes -Easy, Healthy, Delicious

Tofu

source annmah
source annmah

Cooking with Tofu For Vegan and Vegetarian Recipes

Tofu recipes have become mainstream and tofu can be found at most all grocery stories as it is easy, healthy and delicious. Soy protein is heart healthy, as it has no saturated fat or cholesterol. Just a 1/2 cup serving supplies nearly 20% of your daily protein requirement has fewer than 100 calories and more calcium than a cup of milk. The problem many people, including me, have with tofu is the texture which can range from pudding soft to very firm depending on the brand and water content.

So, the key is to select the right tofu for the dish you are making. For recipes that call for a meat-like texture, go with fresh (water-packed) extra-firm or firm varieties, which lend themselves to sauteing, pan-frying, grilling, baking and broiling. Firm and extra-firm varieties of tofu generally hold their shape well during cooking and their dryer texture means they better absorb the other flavors of the dish. Be sure to drain, rinse and pat them dry before cooking with them. These types of tofu can also be pressed between two clean towels on a plate and set something heavy on top such as a cast iron skillet. Then let it sit in the refrigerator for about an hour.

Ma Pa Tofu

Photo Courtesy of Vegetarians Recipes
Photo Courtesy of Vegetarians Recipes

Ma Pa Tofu Recipe

Ingredients:

  • 3/4 Cup vegetable broth
  • 1 1/2 Tbsp Mandarin sauce (try Asian stores, may sub with yellow bean sauce)
  • 1 TB (15 ml) black bean sauce (available in Asian stores)
  • 1/4 TS (1 1/4 ml) salt
  • 1/4 tsp. (1 1/4 ml) garlic powder
  • 1 tsp. vegan soup base powder
  • 2 each.16 oz. boxes firm tofu, drained and cut into very small cubes
  • 3/4 tbsp. (11 ml) cornstarch
  • 2 tbsp. Rice vegan cooking wine
  • 1 tbsp. chili paste (available in Asian or organic food stores)


Directions:

Combine the first 6 ingredients in pan and stir.

Place pan on high heat. When mixture reaches a boil, add tofu and stir again.

Mix cornstarch with 2 tbsp. water.

When tofu mixture reaches a boil again, add corn starch mixture and stir again.

Continue stirring until tofu mixture thickens; reduce heat to medium.

Stir in vegan cooking wine and chili paste.

Allow to cook another minute, and then turn off heat.

Let dish sit for 10 minutes for flavors to blend.

Serve hot over rice.

Yield: 8 servings.


Preparation time: 20 minutes

Cooking with Tofu

Oven Roasted Tofu and Vegetables

Photo courtesy of Soybean Board
Photo courtesy of Soybean Board

Books with Good Tofu Recipes

Oven Roasted Tofu and Vegetables

Ingredients:

  • 16 ounces extra firm tofu, drained
  • 3 tablespoons balsamic vinegar
  • 2 teaspoons vegetable oil
  • 2 tablespoons sugar
  • 1 clove garlic, minced
  • 1/2 teaspoon each dried oregano, crushed, and salt
  • 1 sweet red pepper, quartered
  • 1 medium onion, quartered
  • 3 medium mushrooms, quartered
  • Chopped parsley for garnish

Directions:

Cut tofu in half vertically then horizontally.

Drain on several layers of paper towels to remove as much liquid as possible.
If desired, score surfaces to allow more marinade to penetrate tofu.

Combine vinegar, oil, sugar, garlic, oregano and salt; mix well.

Place tofu and vegetables in a shallow baking pan leaving enough space between the pieces for even roasting.

Brush with vinegar mixture.

Let stand 30 minutes, brush again and let stand 30 minutes longer.

Bake tofu, pepper and onion at 500° F for 30 to 35 minutes.

Turn once halfway through baking time.

Add mushrooms during last half of roasting time.

Transfer to platter and sprinkle with parsley.

Yield: 4 servings.

Firm Tofu Calories

Nutrition Facts:

Amounts Per Serving

1/2 cup ( 126.0 g) Calories from fat 47

  • Total Fat 5.3g 8%
  • Saturated Fat 1.1 g 5%
  • Polyunsaturated Fat 1.1 g
  • Monounsaturated Fat 1.5g
  • Cholesterol 0 mg
  • Sodium 15 mg 1%
  • Total Carbohydrates 2.1 g 1%
  • Dietary Fiber 1.1 g 5%
  • Sugars 0.8 g
  • Protein 10.3 g
  • Vitamin A 0% Vitamin C 0% Calcium 25% Iron 11%

* Based on a 2000 calorie diet

Tofu -Easier Than You Thought

These two recipes are very tasty, healthy and easy to cook.  It is not hard to work with tofu once you learn what types of dishes are best suited for the various varieties.  If this is new for you and your want to add tofu to your menu, then I would buy a simple tofu cookbook as they will give you a lot of general information, as well as, tasty recipes.  You don't have to be a vegan or even a vegetarian to enjoy a tofu meal occasionally.

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Comments 35 comments

2besure profile image

2besure 6 years ago from Charlotte, North Carolina

I am not vegetarian, but I like to cook with tofu just to give myself a break from meat.


sheila b. profile image

sheila b. 6 years ago

I've always just put tofu in soups, so I'm really glad to read these recipes for other ways to use it. I'm already thinking about baking tofu along with some garden vegetables as soon as they're ripe, since you gave such a mouthwatering recipe.


Pamela99 profile image

Pamela99 6 years ago from United States Author

2besure, I think a lot of people do that. Thanks for your comment.

Sheila, It sounds like you are more comfortable with tofu than I am as I just started experimenting with it. Thanks for your comment.


breakfastpop profile image

breakfastpop 6 years ago

I am going to try these recipes because the jury is still out for me as to whether or not I "like' tofu.


vrajavala profile image

vrajavala 6 years ago from Port St. Lucie

I'm a vegetarian, so we eat a lot of tofu in our household. Next month I hope to start making my own tofu. Order soybeans and a tofu press. It should help us save a lot of money.


Sandyspider profile image

Sandyspider 6 years ago from Wisconsin, USA

Another recipe I will have to try.


partisan patriot 6 years ago

PAMELA

Excuse my protracted absence from commentary but I have been on a 2 week vacation to the east coast.

Also your subject matter of late doesn’t exactly peak my interest. After all I am the Partisan Patriot; chief criticizer of the Obama Regime not the Parmesan Patriot; Food Critic!


Darlene Sabella profile image

Darlene Sabella 6 years ago from Hello, my name is Toast and Jam, I live in the forest with my dog named Sam ...

Yes very healthy, years ago I signed up for the foreign exchange program at the local college. I had a Japanese student stay with me for a year. In her travel bag was a rice cooker, and my frig was full of tofu and veggies, she taught me many things. rate up and the above


Pamela99 profile image

Pamela99 6 years ago from United States Author

vrajavala, You are way ahead of me. I am a vegetarian most of the time but still eat some things that are not in the right category. That is interesting that you will make you own. I never though about that but since it is soy beans, why not? Thanks for your comments.

Sandy, I hope your enjoy it. Thanks for your comment.

Patriot, I understand that this is not your cup of tea. The recipe contest will last for a little over a week. I hardly have time to keep up with it let alone write other hubs. Hope you had a nice trip and thanks for the comments.

Darlene, That must have been an interesting year. You learned all the healthy things to eat. Thanks for your comments.


K9keystrokes profile image

K9keystrokes 6 years ago from Northern, California

you make it all always sound so very good! Will have to give it a go!


50 Caliber profile image

50 Caliber 6 years ago from Arizona

Pamela, I like the way Partisan Patriot breached the subject. It's not that I haven't been reading it's just the topics and my inability to say anything nice.

After that, the picture of the Ma Pa and oven roasted, peaked some interest for me, as they resemble a couple of things I like to cook. I've decided to add my twist and if I can obtain the flavor I want, I'll be willing to work with a little tofu, Pop said she was undecided as to her like or not and I'm going to follow her example as well as yours to decide. That said, if I can achieve a winning flavor I'll go against my grain and probably add it to "things I like" or not. Either way I'll post a hub in or out of favor. the Herbivorehippi has posted hubs for it and has her dogs munching on it so seems I'm being surrounded by folks that are eating it. With you being the latest straw on my proverbial camels back, I'm going in next trip to town and buy some top shelf tofu for cooking. We'll see. Thanks for putting forward examples of the finished product. My experience so far has been "slug burgers" in the south that I found quite putrid but at the price the southerners seem to flock to them at lunch. Soybean burgers deep fried and stored in hot oil until fished out and slapped on a bun with cheese and other burger stuff. Notttt goodddddd.

Here's to giving it a home spun try, 50


prasetio30 profile image

prasetio30 6 years ago from malang-indonesia

Tofu is my favorite food. My mother always make a fried tofu for breakfast. I love your recipes. It looks delicious and yummy. I'll tell to my mother about this. So she can make us another delicious food. Thank you very much. Thumbs up!

Note: I just following you on twitter. Please check.

Prasetio


Pamela99 profile image

Pamela99 6 years ago from United States Author

K9strokes, I hope you like it. Thank you for your comment.

50 Caliber, I appreciate your comments and you may like tofu. I don't like all of it, but it is good in some recipes. Thank for stopping by.

Prasetio, I'm glad this will be a new recipe for you since you already know your like it. I found you on Twitter. Twitter is new to me so i will have to learn more about it. Thanks for your comment.


Coolmon2009 profile image

Coolmon2009 6 years ago from Texas, USA

Interesting article I didn't know you can fix tofu so many different ways. Thanks for sharing this information :)


anglnwu profile image

anglnwu 6 years ago

Love tofu and you have given us smart ways to include this in our diet. Soft tofu can also be used in smoothies. In Asia, extremely silken tofu is also eaten as a dessert with some sweet syrup. Rated it up.


carolina muscle profile image

carolina muscle 6 years ago from Charlotte, North Carolina

I don't eat it, but this is still a great hub!!!!


HubPagesHottest profile image

HubPagesHottest 6 years ago

Hey, great Hub! So great infact that we featured it on Twitter. Be sure to follow (if you are a Tweeter) and RT when we feature your Hubs for more traffic. 

Have a great day - Hub Pages Hottest.

http://twitter.com/HubPagesHottest


Pamela99 profile image

Pamela99 6 years ago from United States Author

HubpagesHottest, Great! I appreciate you featuring this hub and thanks for your comments.


akirchner profile image

akirchner 6 years ago from Central Oregon

Great recipes, Pamela - I try and sneak tofu in but Bob has a nose like a bloodhound for it! I shall have to try these and see if I can get past his schnozz.


Support Med. profile image

Support Med. 6 years ago from Michigan

Tofu is something to think about. Had it a few times, the first time was best. I have not tried to cook with it. May consider, not sure. But your hub gives good guidance. Voted-up/rated!


prettydarkhorse profile image

prettydarkhorse 6 years ago from US

Love tofu, and I grew up eating it, Maita


Pamela99 profile image

Pamela99 6 years ago from United States Author

Akirchner, I didn't like tofu until I had it any a dish at a restaurant so maybe that will work for your hubby. Thanks for your comments.

Support Med, Thanks so much for your comments.

Miata, Thanks for your comments.


nancy_30 profile image

nancy_30 6 years ago from Georgia

Thanks for the information and recipes. I've never tried tofu before. I'll have to try it to see if I like it.


Pamela99 profile image

Pamela99 6 years ago from United States Author

Nancy, I hope these recipes help as tofu I think takes a bit of getting used to but in the right recipe it is good. Thanks for your comment.


habee profile image

habee 6 years ago from Georgia

I will HAVE to try these!


katiem2 profile image

katiem2 6 years ago from I'm outta here

great ideas, I think I'll have oven roasted tofu with roasted veggies for dinner tonight... Sound GREAT! Thanks for the Tofu recipes both easy and healthy! :)


Pamela99 profile image

Pamela99 6 years ago from United States Author

Habee, Hope you like them. Thanks for the comment.

Katiem, I'm glad I've help make plans for dinner. Thanks for your comment.


billyaustindillon profile image

billyaustindillon 6 years ago

That Ma Pa Tofu looks great - I must admit I rarely pick Tofu as the chosen dish - I need to look further given the fat and protein element. You have such a varied selection of recipes Pamela.


Pamela99 profile image

Pamela99 6 years ago from United States Author

Billy, I rarely pick tofu either as I didn't have much luck cooking with it at home and then I had it our in a restaurant and it was delicious. I think these recipes look at lot tastier than what I had done in the past. Thanks for your comments.


NCBIer profile image

NCBIer 5 years ago

My kids love tofu. But I am rather tired of making and eating the same exact dish every time. I've tried other tofu recipes, but nothing else has won their approval. I think these recipes just might do it. Thank you for posting!


Pamela99 profile image

Pamela99 5 years ago from United States Author

NCBler, I hope these recipes help. Thanks for your comment.


rmcarter1979 profile image

rmcarter1979 5 years ago from Cuyahoga Falls, OH

Thank you for this information..it is extremely helpful.


Pamela99 profile image

Pamela99 5 years ago from United States Author

rmcarter, I appreciate your comments.


Global-Chica profile image

Global-Chica 4 years ago from New York, NY

These two tofu recipes look amazing! I've never heard of neither and am so looking forward to making both. Thanks for the recipes!


Pamela99 profile image

Pamela99 4 years ago from United States Author

Global-Chica, I hope you enjoy the recipes. Thanks for your comments.

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