Tofu is an incredible source of plant-based protein, and its great versatility means you can eat it all week long. Discover 3 different and delicious ways to prepare recipes made with tofu
It has always sparked debate and especially lately as plant-based diets have become more mainstream.
Tofu is nothing but curdled soy milk, and its production is similar to that of cheese; It has a neutral taste, and that is the secret of its versatility. If you mix it with hot spices, it has a spicy flavor; and if you combine it with sweet foods, it makes you create delicious desserts.
There are different varieties of tofu, from the softest to the firmer. It’s easy to cook with, but there are a few things you should know before you start with it.
1- Crispy baked sesame tofu with noodles
A quick and simple meal that's bursting with nutrients. This baked sesame tofu will become your staple once you realize how easy yet delicious it is.
For the tofu
- 1 block of tofu, drained and diced
- 2 tbsp arrowroot tapioca or cornstarch
- 1/2 tbsp of Tamari or soy sauce
- 1/2 tbsp of olive oil or sesame oil (toasted sesame oil will provide extra flavor)
- Noodles of choice
- Broccoli (steamed or roasted to taste)
- Sesame seeds (black and white to taste)
For the sauce
- 60ml of soy sauce or tamari
- 2 tbsp of water
- 2 tbsp of maple syrup
- 1/2 chili flakes or chili paste
- 1 tsp rice wine vinegar
- 1 tsp arrowroot starch or cornstarch
- Preheat the oven to 200ºC / 400ºF.
- Place the tofu in a bowl, cover with Tamari or soy sauce, sesame or olive oil and then toss in starch.
- Placed on a baking tray and bake for 25 minutes tossing halfway through.
- Cook the noodles according to packet instructions.
- Whisk together all sauce ingredients.
- Once the food is cooked add your sauce to a pan. Allow the heat through for just a minute or two before adding in the tofu and tossing to coat.
- Serve tofu on a bed noodle with broccoli or green vegetables of your choice.
- Sprinkle with sesame seeds to serve.
2- Cashew and Tofu Curry
Ingredients (Servings 4)
- 2 tbsp coconut or rapeseed oil
- 1 medium eggplant cut into cubes
- 1 medium red onion chopped
- 350g butternut squash, peeled and cut into cubes
- 4 tbsp of curry powder
- 400ml of coconut milk
- 100g cashew nuts, chopped
- 1 large pepper, chopped
- 20g fresh coriander, leaves roughly chopped
- 280g firm, or extra-firm tofu, drained, cut into roughly 2cm cubes
- In a large pan with one tablespoon of oil stir-fry the eggplant until is golden and set it aside in a bowl.
- In medium heat add another tablespoon of oil, and sauté the onion and squash for 5 minutes, then add the curry powder and cook for a minute.
- Add the coconut milk and half the nuts, the pepper and ½ cup of water. Season to taste with salt and grown black pepper. Cover the pan and let it simmer for 10 minutes –stir now and then so it does not stick to the bottom of the pan.
- Toss the eggplant and half the coriander and return to a simmer. Add the tofu cubes, cover and let it cook for 5 additional minutes –if you see the curry has reduced too much, add a little bit of water.
- Serve with the remaining coriander and cashew nuts and rice or cauliflower rice.
3- Zoodles with avocado pesto and tofu
Zucchini noodles with avocado pesto and tofu are a source of nutrients that you cannot miss. Its ingredients are combined to benefit you with Omega 3 acids, vitamins A, B, C, D, and K, folic acid, and minerals such as Potassium, Magnesium.
What do you need?
- 4 medium zucchini, grated
- 2 tomatoes cut into cubes
- 5 garlic cloves, minced
- 2 avocados, pureed
- 350 g of tofu cut into cubes
- 4 tablespoons of olive oil
- 2 tablespoons sesame seed
- 1 tablespoon of lemon juice
- Basil leaves
- Salt, pepper, and spices to taste
- Recipe: Wash the zucchini and cut off the ends. Cut the noodles with the spiral cutting machine, or you can also cut the noodles with a knife, grater, or potato peeler.
- In a frying pan add 2 tablespoons of olive oil and sauté the tofu with the tomatoes over medium heat for a few minutes.
- While mixing the pesto ingredients. In a bowl, place the avocado, minced garlic, olive oil, and lemon juice and reserve.
- Add the sesame seeds, basil leaves, and noodles to the tofu, stirring for 1 minute. Season with salt and pepper. The idea is that they take temperature, but do not cook so that they lose their consistency.
- Remove from heat and serve with a tablespoon of pesto. Ideal to accompany with a toast of sourdough bread.
Do you dare to try any of these recipes?