April 18, 2013

Soy Wonderful: Quick & Easy Tofu Recipes

Posted by Treetopia in Food & Wine

Whether you’re a beginner vegan or on a diet, or you just want to try out new food, we’ve got some tofu dishes that will tickle your palate


photo by qnsagetyrtle via flickr. CC BY-SA 2.0

 

More and more people are becoming health-conscious nowadays, and we have witnessed the rise of various processed meat alternatives, the most popular of which is tofu. If you have just begun dieting and you want to make a switch, want to try out a new dish without stressing out on the preparations, or simply want to make a dish that you can make in a flash, try out these simple tofu recipes:


photo by smalljude via flickr. CC BY 2.0

Warm Starter

Soup is hands-down a great way to start your meal and, with that, Miso Soup is definitely one dish you should consider making. This soup satiates thirst and hunger without making you feel too full for the next dish. You will need the following:

  • 2 cups dashi stock (or water, if you don’t have dashi stock but you must have soup now)
  • 1 1/2 to 2 tablespoons miso paste
  • 1 pack tofu, diced
  • 1-2 stalks scallions, chopped
  • 2 sheets seaweed, shredded

Let the dashi stock boil in a pot first before adding miso paste. Start with 1 tablespoon of the paste and adjust the amount according to your taste. Stir this mixture until the miso paste has completely dissolved, then add the chopped scallions and shredded seaweed. Add your diced tofu and let simmer for about two minutes before turning off the heat. (Makes two servings)

Flavor and Fry

Fried Teriyaki Tofu is one of the simplest recipes you can make, and you have complete control of how much flavor is absorbed by the tofu depending on how long you let it marinade. To make this simple dish, prepare the following:


  • photo by Bob Doran via flickr. CC BY 2.0

    1 pack tofu (firm)

  • 1/4 cup soy sauce
  • 1/4 cup maple syrup or honey
  • 1 teaspoon grated ginger or minced garlic (optional)
  • 1/4 cup olive oil

All you need to do is mix the soy sauce, maple syrup/honey, and grated ginger/minced garlic to complete your marinade. Slice your tofu small enough to be placed side by side in a single layer and thin enough that you will only need to flip it over once while marinating. Marinate for 30 minutes to one hour (or more, if you want more flavorful tofu). Heat the olive oil in a large skillet then add the marinated tofu slices. Fry for 2 minutes or until the bottom portion is golden brown, then flip and do the same to the other side. Set cooked tofu aside and do the same for the other slices. If you want to make your meal more filling, you can also try this Pan Fried Teriyaki Tofu with Soba Noodles and Kale recipe shared by Carol Anne Wasserman in her blog, Get Healthy with Carol.

Turn Up the Heat

If you like your food spicy or you simply want peppers in the mix, try out this Thai Black Pepper and Garlic Tofu recipe. For the tofu and sauce, you will need the following:


photo by AZAdam via flickr. CC BY-SA 2.0

 

Tofu

  • 1 pack tofu (firm)
  • 1 tablespoon soy sauce
  • 2 tablespoons water
  • 2 large cloves garlic, pressed
  • 1 teaspoon freshly ground black pepper
  • 1 teaspoon rice vinegar

Sauce

  • 1 1/2 tablespoon soy sauce
  • 1/2 cup vegetable broth
  • 1 teaspoon Sriracha or other chili sauce (to taste)
  • 1/2 to 1 teaspoon freshly ground black pepper
  • 2 teaspoons cornstarch

Combine the tofu seasoning in a bowl and set aside. Drain and cut the tofu and press between paper towels to remove excess moisture. Pour the seasoning over the tofu in a sealed bag and turn it over until the tofu is covered with the seasoning before setting aside.

Preheat your oven at 400°F and line a baking sheet with parchment paper. Line up the tofu in a single layer along with the marinade and bake for 15 minutes. Turn over and bake for 15 minutes again. While baking the tofu, combine all the sauce ingredients in a separate bowl. This will be used later on when you mix all the ingredients, including various vegetables, together.

The full list of ingredients and procedure of the Thai Black Pepper and Garlic Tofu are shared by Susan Voisin in her blog, Fat Free Vegan Kitchen.

Cool Down


photo by [cipher] via flickr. CC BY-SA 2.0

The recipes above are either served hot or spicy, but Hiyayakko is a tofu recipe that will cool you down in the middle of a hot day or night. Sassa shares her recipe for this simple dish in her blog, Sasasunakku. This quick and easy recipe requires:

  • 1 pack chilled soft (silken) tofu
  • 1 teaspoon finely grated ginger
  • 1-2 stalks finely sliced scallion
  • 2 tablespoons shoyu
  • 1 teaspoon bonito flakes (optional)

Cut the tofu into serving size and top with the other ingredients. Be sure to serve cold.

These simple recipes do not take up much of your time and they’re healthy to boot! Just make sure you don’t overdo your tofu diet because too much soy or tofu in your body can elevate your uric acid levels, which is bad for anyone with arthritis or gout.

Care to share your tofu recipes with us?

 

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