Tofu is a great source of protein derived from soy that is also rich in calcium and magnesium. Studies show that if you combine tofu with other nutritious vegetable, fruits, whole grains and nuts, then it could be the perfect recipe that can combat and prevent various cancers, diabetes, obesity, cardiovascular diseases and hypertension. The nutrients in tofu or soybean curd called phytoestrogens impact the skin and make it glowing and supple, apart from its healing properties. Tofu is a vegetable protein and is a low calorie and low fat food. It is rich in calcium as well. Tofu is immensely good for the skin as it has anti aging properties, no wonder the Taiwanese have great youthful skin!
Asian slaw with tofu and shiitake mushrooms
Asian slaw with tofu and Shiitake mushrooms has a rich texture and the flavors of this dish make it a great gateway tofu dish for beginners. The ingredients needed to make this dish are 1/4 cup soy sauce (reduced sodium), 1 tsp of wasabi powder, 2 1/2 tbsp lemon juice, 1 minced clove of garlic, 12 ounces of firm tofu that is drained and cut in half inch cubes, 2 cups of bok choy shredded, 4 cups of napa cabbage shredded, 2 tbsp of canola oil, 2 tsp of sesame oil and 2 cups of shiitake mushroom caps that are sliced.
To make this dish, you need to add lemon juice, soy sauce, garlic and wasabi powder in a bowl and whisk it gently. Stir in the tofu slowly and continue to mix. Then cover the bowl and refrigerate for 15 minutes, stirring it occasionally in between. Add the bok choy and cabbage in a large bowl. Take the tofu out from the refrigerator and drain it from the marinade and fry it in the canola oil heated in a large wok or skillet on medium-high. Preserve the marinade and do not throw it away. Take the mushroom in another skillet and stir fry them in the sesame oil for around two minutes. Add the tofu and cook until the tofu turns a golden brown for around four minutes. Add the tofu and mushrooms mix over the cabbage. Put the marinade in one of the pans and boil it well. Add the hot marinade over the tofu salad and give it a light toss and serve hot.
Black eyed peas with greens and smoked tofu
Black eyed peas with greens and smoked tofu make a perfect meal that you can have with white or brown rice, the latter is a healthier option. The ingredients required to make this dish are 1 big onion sliced, 2 tsp canola oil, 1 pack frozen black eyed peas (16 ounces), 1 pack frozen chopped spinach or mustard greens (16 ounces), 1 pack baked seasoned and smoked tofu (8 ounces) that is cut in half inch cubes, 4 cups of water, 2 tsp of hot pepper sauce (or more, according to taste), black pepper freshly ground (as per taste) and 1 tsp of salt.
In order to prepare this dish, heat the canola oil in a saucepan on medium flame. Add the sliced onions and cook until they become brown. Add the greens, tofu, water, pepper, salt and hot sauce, and bring to a boil. Bring the flame to low and cover the pan, and cook until the peas and greens become soft and tender. This should take around 25 minutes.
This nutritional dish can be accompanied with rice to make it a complete meal. It is rich in vitamin C and A, folate, iron, calcium and magnesium, which comes from the leafy greens.
Coconut crusted tofu with peach lemongrass salsa
This restaurant inspired dish is a delicious combination of a spicy sweet salsa with a crunchy and crispy tofu. The ingredients required are 3 medium-sized peaches that are peeled, pitted and diced; half inch of fresh lemongrass else 1 tsp of dried lemongrass; 1 or 2 jalapenos that are red, seeded and minced; 1 tbsp of fresh and finely chopped basil; 1 tbsp of brown sugar; 3/4 tsp of salt; 1 tbsp of rice wine vinegar; 1/3 cup of unsweetened coconut flakes; 2 tbsp cornstarch; 2 tbsp of flour; 1 pack of extra firm tofu that is drained (14 ounces) and 2 tbsp of canola oil.
For making this dish, preheat the oven to 400 °F and set a large baking sheet on a wire rack. Mix the jalapenos, peaches, lemongrass, brown sugar, basil, vinegar and 1/4 tsp of salt in a bowl and mix gently. This is the peach sauce. Take a separate dish and mix in the cornstarch, flour and coconut. Slice the tofu block into 8 thin steak slices lengthwise. Pat the tofu dry with the help of a paper towel and sprinkle it with 1/2 tsp salt. Press the tofu inside the coconut mixture and coat it well. Heat 1 tbsp of oil in a large skillet on medium heat. Add 4 pieces of the tofu steak and cook on both sides until it turns a golden brown. Place the tofu steaks on to the baking sheet rack and warm it in the oven. Do the same thing with the remaining four tofu steaks. Serve these warm steaks with the peach sauce.
It is quite easy to make this dish and particularly so during the short peach season. This will be an instant hit with peach lovers and the kids would love the lightly flavored tofu steaks combined with the juicy and textured peach salsa. This dish is rich in proteins, vitamin A, C, iron and fiber, making it a very healthy dish.
Greek salad with tofu
Greek salad is a crunchy and healthy side dish and the addition of tofu to this dish makes it a complete and wholesome meal. The ingredients required are 2 tbsp scallion or red onions chopped, 3 tbsp of feta cheese crumbled, 6 Kalamata olives that are pitted and chopped, 1 1/2 tsp of extra virgin olive oil, 1 1/2 tbsp of lemon juice, 3/4 tsp of dried oregano, 1/8 tsp of salt, 1/2 cup of drained and crumbled tofu, 1/8 tsp of fresh ground black pepper, 1 coarsely chopped small tomato, 1 tsp of fresh chopped parsley and 1/2 coarsely chopped small cucumber.
In order to make this dish, first mix the onion or scallions, feta, lemon juice, olives, oregano and oil in a bowl and mix. Add the tofu and mash it with a fork. Season the ingredients with pepper and salt and cover the bowl. Refrigerate for ten minutes. Add the cucumber, tomato and parsley to the flavored mix and combine it to the tofu mixture and stir to combine.
This dish can be served as a starter and would be a great salad for those who have just started eating tofu. This colorful dish will also appeal to children because of its colorful presentation.
Grilled tofu with a Mediterranean chopped salad
Grilled tofu with a Mediterranean chopped salad provides you with the benefits of tofu in this delicious garlic and lemon flavored dish. The ingredients required are 1/4 cup of lemon juice, 3 minced cloves of garlic, 1 tbsp of extra virgin olive oil, 2 tsp of dried oregano, freshly ground black pepper as per taste, 1/2 tsp of salt or as per taste, 14 ounces extra firm tofu and Mediterranean chopped salad.
In order to make this, first preheat the grill. Take a small bowl and add the oil, lemon juice, oregano, pepper, garlic and salt and mix gently. Remove two tbsp of this mixture for basting. Drain and rinse the tofu and pat it dry with a paper towel. Cut the tofu into eight 1/2 inch slices and coat them with the marinate. While the tofu is marinating, make the Mediterranean chopped salad. After the marination time is over, oil the grilling rack lightly. Drain the tofu and place it over medium-high grilling heat and baste it with the lemon juice mixture from time to time. Cook on both sides for 3-4 minutes until it becomes golden brown. Top the hot, grilled tofu with the salad and serve immediately.
This dish is very nutritious as it is rich in fiber, calcium, iron, vitamin C and protein. The grilled tofu that has absorbed the flavors of the marinate will also appeal to kids and adults alike.
Kung pao tofu
Kung pao tofu is a traditional Chinese dish that consists of stir fried tofu with lots of fresh veggies. This dish is high in potassium, calcium and low in saturated fat, cholesterol, carbohydrate and calorie. The ingredients required are 1 pack of extra firm rinsed tofu (14 ounce pack), 1 tbsp of canola oil, 1/2 tsp of five spice powder, 1/2 cup of water, 1/2 tsp of cornstarch, 3 tbsp of oyster sauce, 1 yellow and red bell pepper that is diced in 1/2 inch pieces, 12 ounces of broccoli crowns cut in bite-size pieces, 1 tbsp of fresh minced ginger, 2 tbsp of roasted peanuts (not salted), 1 tbsp of garlic minced and 2 tsp of hot sesame oil (optional).
In order to make this dish, first take the tofu and pat it dry with the help of a paper towel. Cut it into 1/2 inch cubes and mix in 1/4 tsp of five spice powder inside a bowl. Take a non-stick skillet and heat canola oil in it on medium-high flame. Add the tofu and keep stirring every 1-2 minutes until it becomes golden brown. Transfer the tofu to a plate. Take a small bowl and whisk cornstarch, water, oyster sauce and 1/4 tsp of five spice powder gently. Add red and yellow bell peppers and broccoli to a pan on medium heat. Cook until the veggies begin to soften then add in the garlic and ginger. Reduce the heat and add the oyster sauce mixture and keep stirring until the sauce thickens. Fold in the tofu along with the peanuts and stir in hot sesame oil (optional).
This dish is rich in fiber, calcium, protein, vitamin A, C and folate. It is a very nice flavorful dish which is colorful to look at and is delicious to eat.
Quinoa and smoked tofu salad
The quinoa and smoked tofu salad has tangy and vibrant flavors of tabbouleh and is mixed in with some quinoa and smoky tofu to create a healthy and delicious main dish salad that is served on a bed of greens. The ingredients needed are 2 cups of water, 1 cup of rinsed quinoa, 3/4 tsp of salt, 3 tbsp of extra virgin olive oil, 1/4 cup of lemon juice, 2 minced cloves of garlic, 1/4 tsp of fresh ground black pepper, 1 small halved cherry tomatoes, 1 pack of baked smoked tofu (6 or 8 ounces) diced, 1 small yellow diced bell pepper, 1 cup of diced cucumber, and 1/2 cup of chopped fresh mint and parsley.
In order to make this dish, first take water and 1/2 tsp of salt in a saucepan and bring it to a boil. Add the quinoa and continue to boil it. After a minute or two, reduce the heat and cover the saucepan so that the quinoa simmers and cooks for around 15-20 minutes. After cooking, take the quinoa and spread it on a baking sheet to cool for around ten minutes. Take garlic, oil, lemon juice, 1/4 tsp of pepper and salt in a large mixing bowl and whisk. Add the bell pepper, cucumber, tomatoes, parsley, cooled quinoa and mint and gently toss.
This dish is rich in iron, vitamin C and A, and magnesium. It is a very filling meal that is low on calories.
A twist to an Indian classic cottage cheese dish called ‘palak paneer’ or ‘saag paneer’ is the ‘saag tofu’ which substitutes the cheese. The ingredients needed are 1 pack of firm tofu (14 ounce pack), 3/4 tsp of salt, 4 tsp of canola oil, 1 sliced onion, 1 tsp of fresh grated ginger, 2 chopped medium cloves of garlic, 1 tsp of mustard seeds, 1 cup of low fat regular yogurt, 1 pound of baby spinach greens, 1 1/2 tsp of curry powder and 1/4 tsp of ground cumin powder.
In order to make this dish, first take a pan and add two tsp of oil and place it on medium flame. Add garlic, onion, ginger and mustard seeds to the oil and cook until the onion becomes translucent. Add the spinach slowly so that it fits in the pan and cook frequently until it wilts. Take another bowl and add the curry powder, yogurt, cumin powder and salt and whisk the ingredients. Add this mixture to the pan along with the tofu and cook for two minutes.
This dish is delicious and has a high nutritional value. It contains vitamins A and C, calcium, magnesium, iron and folate.
Tofu cutlets with green olives and prunes
Tofu cutlets with green olives and prunes is an exotic dish in which the tofu is sliced and sauteed just like a fish fillet or a chicken breast so that it is crispy on the outside but tender on the inside. The ingredients needed are 7 ounces of packed extra-firm tofu, 1 tbsp of cornstarch and all purpose flour, 1/8 tsp of fresh ground black pepper and salt, 1 tbsp of extra virgin olive oil, 2-3 tbsp of red wine vinegar (or as per taste), 3/4 cup of vegetable or chicken broth (reduce sodium), 2 tbsp of green olives and prunes chopped and pitted and fresh ground pepper.
In order to make this dish, first cut the tofu in cross sections of four pieces 1/2 inch in thickness. Pat them dry with paper towels. Take a separate bowl and add salt, flour, cornstarch and 1/8 tsp pepper and whisk together. Heat the oil in a non stick skillet and keep it it on medium-high flame. Dip the tofu in the cornstarch mix and cook in the pan until it becomes golden and crispy. Transfer the tofu to a pan and cover to keep it warm. Take a pan and add vinegar and broth to it and bring it to a boil. Then lower the flame and let it simmer. Add the prunes, olives and pepper and simmer it for 1-2 minutes. Spread the sauce over the tofu and serve hot.
This dish has a tangy and sweet flavor which will go down well with adults but it might not be like much by kids. However, this dish is packed with nutrients, protein and lots of calcium.
TLT (Tofu, lettuce and tomato sandwich)
TLT which is short for tofu, lettuce and tomato sandwich is a nutritious smoky and spicy sandwich that will definitely be a hit with people of all ages and all cultures. The ingredients needed are 1 tbsp soy sauce (reduced sodium), Dijon mustard and adobo sauce each, 4 tbsp mayonnaise (low fat), 14 ounces of extra-firm tofu, 4 pieces of green leaf lettuce, 8 slices of whole wheat toasted bread and 2 medium sliced tomatoes.
In order to make this dish, first pre-heat the oven to 475 °F. Take a baking sheet and coat it with oil with a cooking spray. Mix the soy sauce, mustard and 1/2 tsp of adobo sauce in a bowl. Slice the tofu in cross length to make 8 slices of /2 inch thickness. Using a spoon, cover the tofu slices with the mustard mix on either side. Bake the coated tofu for 20 minutes in the oven. Mix the mayonnaise with 1/2 teaspoon adobo sauce in a bowl. Spread this mixture on to the tasted bread. Divide the tofu slices, tomato and lettuce among four toast slices and top it with the remaining four slices to make four sandwiches. Cut the sandwiches into half and serve.
This dish is loved by kids and is full of nutrition. It is rich in fiber, calcium and vitamins A and C.
Sweet and sour tofu
Sweet and sour tofu is a Chinese dish that is restaurant-inspired and easy to prepare at home. The ingredients required are 1 can of pineapple chunks in juice (20 ounce), 2 tbsp of ketchup and soy sauce (reduced sodium), 3 tbsp of rice wine vinegar, 1 tbsp of brown sugar, 1 pack of extra-firm tofu (14 ounces) that is cut into half inch cubes, 2 tbsp of canola oil, 2 tsp of cornstarch, 1 tbsp of ginger minced, 12 tbsp of garlic minced, 1 large green and red diced bell pepper.
In order to make this dish, first drain the pineapple of the juice, while keeping both separately. Whisk the ketchup, vinegar, pineapple juice, sugar and soy sauce until smooth. Put the tofu in 3 tbsp of the marinade and marinate for at least half an hour. Add cornstarch to the rest of the sauce and whisk. Heat 1 tbsp of the oil in a skillet on medium high flame and transfer the tofu to the pan and cook until golden brown. Transfer the tofu to a dish. Add the remaining canola oil to the pan on medium heat and add the ginger and garlic and cook for half a minute. Add the two peppers and cook for 2-3 minutes and then add the remaining sauce and thicken it. Add the tofu and pineapple and stir it gently for another two minutes and serve hot.