Tofu Recipes -Easy, Healthy, Delicious
Vegan and Vegetarian Recipes Using Tofu
Tofu recipes have become mainstream, and tofu can be found at most grocery storers. 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 supply nearly 20% of your daily protein requirements, as it has fewer than 100 calories and more calcium than a cup of milk. The problem many people 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 sautéing, 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. 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
Ma Pa Tofu Recipe
- 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 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)
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
- 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
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
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.
The copyright, renewed in 2018, for this article is owned by Pamela Oglesby. Permission to republish this article in print or online must be granted by the author in writing.