Delicious Tofu Recipes.
From stir fry to cheese cake.
Tofu is considered the staff of life in the Asian culture. It is a staple in China and Japan. As a full protein it is a good source of Vitamin C and Calcium. Moderate consumption of tofu complements legume and grain choices in the diet. Tofu can be added to almost any dish. It combines easily with other ingredients in entrees, soups, side dishes and desserts. It is delicious with stir-fry vegetables or in fruit smoothies.
Here are a few tofu recipes, designed for those occasions when you need a change from your usual diet and are ready to explore something a little different.
Tofu comes in many varieties. It comes in 1 lb packages of soft, semi soft, firm or extra firm, or in hard blocks, that are either vacuum packed or packaged in water. Once opened, tofu should be left in a container of water, and water should be changed daily. Once opened it should be consumed as soon as possible, even though it will last up to seven days when refrigerated.
Tofu stir fry
- ½ block firm tofu, cut into 1x1 squares and patted dry between paper towels
- 2 Tbs oil
- 1 Spanish onion cut in thin strips
- 1 red pepper
- 1 yellow pepper
- 1 stalk celery
- 1 handful of mung bean sprouts
- 2 cloves garlic
- 1 inch piece of fresh ginger
- ¼ cup honey
Marinate cubes of tofu in ¼ cup tamari sauce and ¼ cup honey, for at least ½ hour. Heat 1 tablespoon of oil in a wok or frying pan. Insert a fork into the fresh piece of ginger and smear all over the saucepan for a few seconds until pan is well coated, that will give the dish a very subtle taste of ginger. Discard ginger. Stir fry marinated tofu for a few minutes in the oil until browned on both sides. Remove from pan and set aside. Fry onions and garlic in 2 Tbs of oil and then add other vegetables cut julienne style (narrow thin strips) and mix well just for a few minutes, Add a little Tamari and spices to taste (garlic powder, rosemary, paprika). Return tofu pieces to the mixture. Stir-fry for another few minutes.
Serve over a bed of wild rice or favorite pasta. Delicious!
Preparation time 25 minutes
Marinated Tofu kabobs
Kabobs add an exotic touch to any meal. They can be broiled or barbequed. With the summer season approaching their colorfulness and nutritious content will impress your guest.
- ½ block firm tofu, cut into 1x1 squares pat dry between paper towels
- 1 Spanish onion cut in cubes
- 1Tbs oil
- 1 red pepper cut into 1x1 squares
- 1 yellow pepper cut into 1x1 squares
- 1 stalk celery cut into 1’ pieces
- 1 can baby corn
- 1 8 oz package of baby tomatoes
- 1 8 oz package of mushrooms
- Teriyaki sauce found in the sauce section of better health food stores. (optional) or ½ and ½ Tamari and honey mixture.
In a wok, stir-fry tofu in a little bit of oil, until all sides are seared and slightly browned.
Pierce ingredients through skewers alternating tofu pieces with colorful vegetables.
Let the kabobs marinate in a teriyaki sauce for 2 hours
Broil it in the oven or on an open grill turning over after a few minutes until required doneness.
Serve over a bed of rice, millet or quinoa. Top with your favorite sauce or the Teriyaki sauce that follows.
Preparation 20 minutes
Chinese Tofu Squares Supreme
For the occasional time that you want to eat something really good, try this batter fried tofu. Flavorful and delicious right out of the pan.
1 block firm tofu cut in 2x2’ squares (pat dry between 2 paper towels)
Marinate tofu pieces in a mixture of ½ cup Tamari and 1/3 cup honey.
Next, prepare this batter:
- ½ cup seltzer (or better yet beer if you have some at home)
- 1 cup unbleached flour, or white spelt flour
- 3 Tbs oil
- 1 flat tsp baking powder
- ½ tsp sea salt
- Shake of garlic and basil leaves
Mix all ingredients with a fork until thick and well blended.
Coat the marinated tofu pieces in this mixture and then fry in a little oil until golden brown on both sides.
Serve on a bed of your favorite grain like millet, quinoa or rice. Top with sweet sauce from above recipe
For an alternate vegetable sauce:
- 1 small onion and 1 clove of garlic chopped
- 1 red and 1 yellow pepper
- 2 Tbs unbleached white flour
- 2 Tbs onion powder soup mix (optional)
- 2 cups water
- ½ can baby corn
- 1 cup mushrooms
In a saucepan, brown onions and garlic in water, with some Tamari Lite soy sauce. Add vegetables and sauté for 5 minutes, until it is al dente (Italian term for not too soft).
Mix flour and water and add to the vegetables. It will make a delicious sauce that can be poured over any grain/pasta.
Preparation time 1 hour
Smooth Chocolate Tofu Mousse
Tofu can even make delightful desserts, when mixed with fruits or cocoa. Here is a popular chocolate mousse that can easily pass for the real deal.
- 14 ounces soft tofu
- 3 ounces bittersweet chocolate, plus additional for garnish
- 2 Tbs unsweetened cocoa powder
- 2 Tbs honey
- 1/2 tsp finely ground French roast or espresso coffee
- 1 tsp vanilla sugar/extract
Cut the tofu into 1 inch blocks and place between paper towel with a real plate over it to drain. Allow to drain 10-20 minutes and discard liquid.
Chop the 3 oz of chocolate into chunks and microwave in a small bowl for 30 seconds. Stir and microwave in 15 second intervals, stirring in between, until melted.
Place chocolate and tofu in a food processor and immediately blend. Add cocoa powder, honey, coffee powder and vanilla sugar/extract and blend until smooth.
Divide between four bowls and use a vegetable peeler to top each serving with chocolate shavings.
Lemon Tofu Custard Dessert Cups
This delicious custard cups are easy to make and make a beautiful dessert for any meal. Impress your guest with this original confection.
Use six glass or ceramic 6-8 oz ramekins for this recipe for a beautiful presentation.
- 1 recipe raw nut crust (recipe for crust below the custard recipe)
- 1/2 cup lemon juice (from 2-3 fresh lemons) + 1/4 cup water
- 1 Tbsp agar powder (thickening agent found in health food store)
- 1 box Firm Silken Tofu (12.3oz)
- Zest of 1 lemon (fresh is best) optionall
- 1/2 cup honey/agave syrup or favorite sweetener
Raw Nut Crust Ingredients
- 1 cup nuts (hazelnuts, almonds, walnuts, pecans or brazil nuts are good – combine 2 or 3 kinds)
- 8 Medjool dates, pitted
- 1 tsp cinnamon
- 1 cup shredded coconut
Soak dates in boiling water for 5 – 10 minutes
Add nuts, coconut and cinnamon to food processor and process until crumbly
Pit the dates and add to food processor to completely blend with nuts. The mixture may form a sticky ball. It should at least stick together when pressed with your fingers.
Divide the crust between the six ramekins, and press firmly into the bottom, using a spatula or your fingers
Lemon Custard Directions:
Zest one lemon into a dish
Squeeze lemons and strain to make 1/2 cup lemon juice
Heat lemon juice and agar slowly, stirring with a whisk until it thickens (3 – 5 minutes). Set aside.
Add the silken tofu, lemon zest, honey /agave syrup to a food processor and process until the mixture is smooth, scraping down the sides of the bowl with a spatula as needed
If you don't have a food processor, mix with an immersion blender or a whisk until smooth
Add the lemon and agar mixture to the silken tofu mixture and blend
Spoon the lemon tofu custard into the ramekins, on top of the raw crust. Cover and chill for 4 hours minimum.
Serve garnished with fresh berries. Enjoy!
Total prep & cook time: 30 min