If you’re one of the people claiming you dislike tofu, I encourage you to check out these 10 easy and versatile recipes that will make you fall in love with tofu. From savoury dishes to desserts, there are delicious ways to enjoy this.
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Nutritional benefits of tofu
Tofu is a great source of plant-based protein and contains many essential vitamins and minerals. It is low in calories and fat and can be used in a variety of dishes. Eating tofu can also help reduce cholesterol levels and lower the risk of some chronic diseases. It is also rich in antioxidants which help protect you from cellular damage and can promote healthy skin. Additionally, it contains all nine essential amino acids, making it an excellent source of plant-based protein. It is a great alternative to meat and fish and can be cooked in many different ways.
10 Tofu-based dishes
Tofu Teriyaki Stir-Fry.
First, heat a little oil in a pan over medium-high heat. Add cubed tofu and cook until lightly browned. Add a teriyaki sauce of your choice and reduce the heat to low. Add vegetables of your choice and cook until softened. Serve with cooked rice, noodles or quinoa for a delicious meal high in protein.
Spicy Baked Tofu
Start by preheating your oven to 180 °C. Drain, press and cut the tofu into small cubes. Place the cubes on a baking sheet lined with parchment paper and lightly spray with oil. Mix together a marinade of your choice such as soy sauce, brown sugar, garlic, chili powder and sesame oil. Pour the marinade over the tofu and bake for 15–20 minutes or until crispy. Serve with cooked vegetables or brown rice.
Creamy Tofu Curry
Begin by heating 1 tablespoon of oil in a pan over medium heat. Add cubed tofu and cook until golden brown. To the pan, add diced onions and bell peppers and sauté until softened. Next, add ginger, garlic, spices and coconut milk and simmer for 5–7 minutes. Optionally, add cooked chickpeas or potatoes and simmer for an additional 5 minutes until everything is heated through. Serve with cooked jasmine rice or naan for a delicious meal.
Drain and press the tofu to remove excess moisture. Then, cut it into small cubes and set aside. Heat a tablespoon of oil in a pan over medium heat. Add the cubed tofu and fry until golden brown. Next, add minced garlic, grated ginger and soy sauce to the pan and cook until fragrant. Finally, add a little vegetable stock cube, a splash of water and simmer for 5 minutes. Serve with cooked vegetables or black rice. Enjoy!
Spicy scrambled Tofu (My favourite)
The perfect alternative to scrambled eggs.
To make scrambled tofu, start by pressing the tofu to remove excess moisture. Heat a tablespoon of oil in a pan over medium-high heat. Add the pressed tofu and stir until completely broken up. To the pan, add spices of your choice, such as chili flakes, garlic powder, onion powder, turmeric, and smoked paprika. Stir to combine and cook for an additional minute. Add diced bell peppers or mushrooms and cook until softened. At the end, add black salt or kala namak for an egg-y taste. If you don’t know what that is — try it. If you don’t like it, don’t forget your salt. Serve with bread of your liking and enjoy!
If you’re not a fan of spice, simply skip the spices and substitute them with others of your choice. Herb mixtures are also fine, but add them at the end so they don’t burn.
Crispy Tofu Nuggets
Start by cutting the tofu into cubes. Place the cubes in a bowl and add a tablespoon of oil. Toss the cubes until coated evenly. Next, mix together a blend of breadcrumbs, garlic powder and pepper in a shallow dish. Dip each cube into the breadcrumb mixture and place on a baking sheet. Bake for 20 minutes or until golden brown and crispy. Serve with your favourite dipping sauce. Pair that with legumes and veggies of your choice for a complete and satisfying meal.
Creamy Tofu Pasta
Blend together firm tofu, cashews, nutritional yeast and olive oil to make a creamy pasta sauce. Add salt and pepper to taste, and any other ingredients of your liking such as garlic or spices. Pour the sauce over your favourite pasta and enjoy a deliciously creamy dish!
Wash and rinse a cup of sushi rice until the water runs clear. Transfer the rice to a saucepan and add 1¼ cups of water. Bring to a boil and then reduce the heat to low. Cover and cook for 8–10 minutes or until all the water has been absorbed. Remove from the heat and let it sit for 10 minutes before transferring to a bowl. Then, add 2–3 tablespoons of rice wine vinegar, and optionally some sugar and salt. Mix until the sugar and salt have dissolved.
Cut your tofu into stripes. Slice any other desired fillings such as avocado or cucumber. Place a sheet of nori on a rolling mat and spread the cooked rice evenly on top. Place your fillings in the centre of the nori sheet and roll up firmly. Cut into smaller rolls and enjoy!
Chocolate Tofu Mousse
Start by blending silken tofu together with cocoa powder and maple syrup. Once the ingredients are combined, add melted vegan dark chocolate, almond butter and vanilla extract. Blend until smooth and creamy. Pour the mixture into individual serving dishes or one large dish. Let cool in the refrigerator for an hour before serving.
Coconut Tofu Pudding
To make this delicious coconut tofu pudding, start by blending silken tofu with coconut milk and maple syrup. Once the ingredients are combined, add a pinch of salt and vanilla extract. Blend until smooth and creamy. Then, fold in shredded coconut and pour the mixture into individual serving dishes or one large dish. Place in the fridge for at least 2 hours before serving. You can add pumpkin or flax seeds on top.
You can also eat it raw!
You can try to add it into a sandwich or simply enjoy as is, because — why not?
These are just some of the ways you can enjoy tofu. Feel free to get creative and try out new recipes and techniques. I hope you enjoy them as much as I do!