Whether you participate in meatless Mondays, eat a vegetarian diet, or are just looking to try something new, tofu is a great and versatile way to add some more protein to your diet.
However, if you think tofu is bland and boring, it’s time to reconsider. This soy-based substitute is a healthy and tasty protein option for vegetarians, vegans and meat eaters alike. Just one serving of tofu contains eight grams of protein and only 70 calories. It’s also full of vitamins and nutrients including manganese, calcium and iron.
Tofu Varieties: What’s The Difference?
Tofu isn’t as monochromatic as one might think. In fact, you can purchase tofu in a wide variety of textures:
- Soft Block Tofu: Often used for desserts or sweet dishes, although it also works great for savory stews, too.
- Medium Block Tofu: Ideal for dishes that don’t require much manipulation, like salads or boiled dishes. If you’ve ever ordered miso soup from a Japanese restaurant, chances are you had medium block tofu.
- Firm Block Tofu: The most commonly used, and gives the most forgiveness to beginner tofu enthusiasts. This version absorbs flavors well and can be stir-fried or pan-seared. It’s also great in tofu scramble.
- Extra Firm Block Tofu: Best for heartier dishes, this version holds its shape well and is ideal for slicing, cubing, frying, baking, and grilling.
- Super Firm Block Tofu: One of the densest variations of tofu, with a high protein content, so it won’t fall apart on you when you’re cooking.
- Soft Silken Tofu: Has a lot of water weight and can break easily. Works well in creamy and blended foods such as smoothies, puddings or sauces.
- Firm Silken Tofu: Richer and can handle more manipulation than soft silken tofu. Best if boiled, battered or lightly fried.
From the subtle smokiness of Tandoori tofu to the rich and creamy texture or tofu chocolate pie, these four recipes may turn even the toughest tofu critic into a fan!
If you or your guests are a little wary of eating tofu, turn it into something more familiar like a burger. It has all the richness of a traditional hamburger, but is a much healthier option. Eat it plain or throw on your favorite toppings… a little lettuce, tomato and onion goes a long way!
If you or your guests are a little wary of eating tofu, turn it into something more familiar like a burger. It has all the richness of a traditional hamburger, but is a much healthier option. Eat it plain or throw on your favorite toppings… a little lettuce, tomato and onion goes a long way!
| Servings |
| 3servings |
| Servings |
| 3servings |
Ingredients
- 1 Red Onion finely chopped
- 1 cup Cremini Mushrooms finely chopped
- 11 oz Firm Block Tofu drained
- 3 Clove Garlic blended
- 4 tbsp Cilantro blended
- 3 1/2 cups Whole Grain Bread Crumbs
- 1 tbsp Tomato Paste
- 2 tbsp Balsamic Vinegar
- 2 tbsp Chili Garlic Sauce
- 6 Whole Grain Bread Rolls
- 1/2 cup Mayo
- Sun-Dried Tomatoes to taste
- Baby Spinach Leaves to taste
- Hot Chili Sauce to taste
Servings: servings
Units:
|
Ingredients
Servings: servings
Units:
|
Instructions
- In a pan, heat a teaspoon of olive oil. Add the onion and cook until soft. Add the mushrooms and cook for another 3-4 minutes. Cool slightly.
- In a food processor, blend 8 ounces of the tofu with garlic and cilantro. Blend until smooth. Transfer to a bowl and stir in the onions and mushrooms, 2 cups of the breadcrumbs, tomato paste, vinegar, and chili garlic sauce. Grate remaining tofu and add to bowl. Stir until well mixed. Refrigerate for 30 minutes.
- Divide mixture into 6 patties. Coat patties with remaining bread crumbs.
- In the same pan you cooked the onions, add olive oil about a centimeter high. Fry patties about 4-5 minutes on each side.
- Toast bread rolls. Spread mayo on one side. Layer the sun-dried tomatoes. Put on tofu patty. Top with spinach leaves, hot chili sauce, and top bun.
Share this Recipe
| Servings |
| 4servings |
| Servings |
| 4servings |
Ingredients
- 24 oz Extra-Firm Tofu drained
- 2 tsp Paprika
- 1 tsp Salt
- 1/2 tsp Ground Cumin
- 1/2 tsp Ground Coriander
- 1/4 tsp Ground Turmeric
- 3 tbsp Extra-Virgin Olive Oil
- 1 tbsp Minced Garlic
- 1 tbsp Lime Juice
- 2/3 cup Nonfat plain yogurt
- 6 tbsp Cilantro for garnish
Servings: servings
Units:
|
Ingredients
Servings: servings
Units:
|
Instructions
- Preheat grill to medium-high.
- Mix paprika, 1/2 teaspoon salt, cumin, coriander and turmeric. Heat oil in a small skillet over medium heat. Add garlic, lime juice and the spice mixture. Cook, stirring until sizzling (about 1 minute). Remove from heat.
- Slice tofu into 6 pieces and pat dry. Use 3 tablespoons of the spiced oil to brush both sides of the tofu pieces. Sprinkle with remaining 1/2 teaspoon salt.
- Oil the grill and grill the tofu until it is heated through (2 to 3 minutes per side).
- Combine yogurt with the remaining spiced oil in a bowl. Serve the grilled tofu with the yogurt sauce. Garnish with cilantro.
Share this Recipe
| Servings |
| 4servings |
| Servings |
| 4servings |
Ingredients
- 16 oz Soft Block Tofu drained
- 1 Garlic Clove mashed with a pinch a salt
- 1 Scallion chopped
- 2 tsp Sesame Seeds toasted
- 2 tbsp Low-Sodium Soy Sauce
- 2 tsp Sesame Oil
- 1/8 tsp Red Pepper Flakes
- 1/2 tsp Sugar
Servings: servings
Units:
|
Ingredients
Servings: servings
Units:
|
Instructions
- Gently place tofu in saucepan and cover with water. Bring to a simmer over medium heat. Once simmering, reduce to low and simmer for about 5 more minutes.
- Combine mashed garlic, scallion, sesame seeds, soy sauce, sesame oil, red pepper flakes, and sugar in small bowl. Mix well.
- Carefully lift tofu from pan and pat dry with paper towels. Slice tofu into cubes. Spoon sauce on top.
Share this Recipe
| Servings |
| 8servings |
| Servings |
| 8servings |
Ingredients
- 12 oz Firm Silken Tofu
- 1 1/2 tsp Cocoa Powder
- 1 tsp Pure Vanilla Extract
- 2 tbsp 2% Milk
- 1/8 tsp Salt
- 1 1/2 cups Chocolate Chips
- Pie Crust
Servings: servings
Units:
|
Ingredients
Servings: servings
Units:
|
Instructions
- Carefully melt the chocolate on the stove or in the microwave.
- In a food processor, combine chocolate, tofu, cocoa powder, vanilla extract, milk, salt, and sugar. Blend until smooth.
- Pour into pie crust. Refrigerate until chilled, the longer you refrigerate, the firmer it will get.
Share this Recipe
