This easy tofu curry, made with pretty delicata squash and hearty greens, cooks up in one skillet. Tofu isn't just great for stir-fry and scrambles, but also dips, dressings, and other yummy dishes. Our 12 beginner tofu recipes will teach you how to prepare tofu through frying, baking, blending, and more. If you haven't tried kohlrabi yet, here's your excuse to buy it. Tofu is a source of protein, but it's really a vegetable. In this vegetarian tikka masala recipe, we combine crisp tofu pieces and vegetables in a spiced tomato sauce to make a healthy and flavorful dish. Layering the creamy cashew sauce into the bottom of the jar ensures that your big, bold power salad won't become wilted by the time you're ready to eat. Or opt for a smoked version, which has the same texture with a more robust flavor. It gives the tofu a meatier texture and helps it absorb the sauce. We've paired shrimp with a time-saving store-bought fresh vegetable medley and a zesty homemade sauce and served it over tofu noodles. Find healthy, quick and easy tofu recipes including mapo tofu, baked tofu, fried tofu, tofu stir fry and tofu scramble recipes, from the food and nutrition experts at EatingWell. You can spray it first with nonstick spray, if you wish. Or simply use Tofu Press to get this work done without any mess. Spiced yogurt does two jobs here as both the marinade and the sauce for this grilled tofu recipe. The bulbous vegetable is related to broccoli and Brussels sprouts, but has a milder, sweet flavor and fabulous crunch. Place the tofu in the air fryer basket. Place the tofu cubes in a bowl or shallow dish (photo 1). Or opt for a smoked version, which has the same texture with a more robust flavor. Ma Po Tofu is a traditional Chinese recipe usually made with ground pork. Try to use veggies that will all cook at the same rate, like peppers, green beans and sugar snap peas. It's as pleasing to the eye as it is to the palate. Here we marinate tofu cubes in soy sauce and lime juice with a touch of toasted sesame oil, then roast them--perfect tofu every time. Tofu and lots of fresh vegetables are stir-fried in just a bit of oil in this traditional Chinese dish. Coating the tofu in cornstarch before you cook it gives it a light crust. This is how we treat it. Easy marinated tofu, a super simple recipe that makes tofu tastes amazing. Try tucking it into a whole-wheat pita pocket for a simple and satisfying breakfast sandwich-and a healthful alternative to fast-food fare. These easy tofu cooking tips, starting with the tofu press, will make all tofu recipes taste good. We use frozen cauliflower rice, a low-carb substitute for white or brown rice, to cut down on prep time. Chinese Sweet & Sour Tofu Stir-Fry with Snow Peas, Chinese Crispy Noodles with Tofu & Peanut Sauce, Buttermilk Fried Tofu with Smoky Collard Greens, Caesar Salad with Cashew Dressing & Tofu "Croutons", © 2020 EatingWell.com is part of the Allrecipes Food Group. Bonus: Everything is cooked in one skillet, so there's only one pan to wash after dinner. Delicata squash's thin skin is tender when it's cooked, so there's no need to peel--another time saver. This composed salad is an artful arrangement of greens, hard-boiled egg, smoked tofu, beets and snap peas drizzled with a cool, creamy dill dressing. Cooking crumbled firm tofu in a skillet approximates the fluffy texture of scrambled eggs in this vegetable-studded, vegetarian main dish. Our vegan breakfast filling--made with tofu and prepared to mimic scrambled eggs--is tossed with beans, veggies and salsa for a delicious and ultra-satisfying meal. In a large bowl combine tofu, tapioca starch, salt and pepper to coat tofu. This tofu veggie stir-fry is quick and easy, making it a great go-to weeknight meal. Use of this site constitutes acceptance of our, Trader Joe’s Just Spilled Details About 9 Products Coming to Stores This Holiday Season, Hot Cocoa “Charcuterie” Boards Are Our Favorite New Holiday Trend. Our vegan breakfast filling--made with tofu and prepared to mimic scrambled eggs--is tossed with beans, veggies and salsa for a delicious and ultra-satisfying meal. Add healthy protein with convenient baked tofu slices, which have a firm texture that is well suited to salads and sandwiches. Check out our list of 17 healthy tofu recipes guaranteed to keep you on the straight and narrow diet-wise without compromising on your favorite flavors. ; Drain the tofu (photo 3) and discard the marinade. Arrange the cubes evenly, so that the air has room to circulate. Onion, celery and cheese make these burgers delicious. Use extra firm tofu for better results. This soy ingredient is a blank flavor slate making it the perfect protein-filled partner to other foods. You can also try it with other vegetables, such as broccoli or peppers, just make sure to cut them into small pieces so that they cook quickly. This is a family favorite at the Silverwolfs' den. It cooks up quickly and requires … This fast vegan version of poke (the traditional Hawaiian salad of diced raw fish tossed in a soy-sesame sauce) swaps in extra-firm tofu for fish while loading your bowl with vegetables and crunchy toppers like pea shoots and peanuts. 10 Simple Tofu Recipes for Beginner Vegetarians | Food & Wine The tofu absorbs the flavors of this fragrant, spicy broth, making it anything but bland. Let the tofu rest for at least 10 minutes (preferably more like 30 minutes, if you have the time). This healthy sweet and sour tofu stir-fry is easy to whip together on weeknights. Baked tofu has a firm, toothsome texture that crisps well in a hot pan. To punch up the heat, add a dab of chile-garlic sauce. Good news: Deep-fying is not the only way to get golden, ultra-crispy tofu. Also known as palak paneer, saag paneer is an Indian classic composed mostly of spinach and paneer--a cow's-milk cheese that is curdled then pressed until firm. Feel free to customize this speedy tofu and vegetable scramble with your favorite combination of vegetables and spice. Serve with sesame breadsticks. Serve with: Grilled eggplant and cherry tomato skewers and brown basmati rice. Perfect for a hot summer's night, baked tofu, bell peppers and scallions are stir-fried with udon noodles in this quick and easy dish. Learn how to ace hot chocolate charcuterie boards! Let it cook for several minutes without stirring to help it develop a little crust. Don't limit yourself to cabbage for this recipe--any fresh green sturdy enough to wrap around 1/2 cup of filling works. 10 easy low-carb tofu recipes that range from savory to sweet, like tofu stir-fry, chocolate tofu pudding and more. Make extra rice for dinner and roll leftovers into balls for lunch. This vegan mason jar salad is easy to pack up and take for lunch. Finish the sandwich with your favorite crunchy vegetables for added nutrients and fiber. It is crispy, healthy, nutritious, and so delicious even without using tons of added oil, like most baked tofu recipes tend to. One way to get great tofu texture without deep-frying is to toss the tofu in cornstarch before stir-frying. Serve with whole-wheat orzo tossed with olive oil and herbs, or in a wrap with yogurt sauce. Feta, spinach and dill flavor these tofu patties. Or double the recipe and use the hummus for a healthy snack with cut-up vegetables. All Right Reserved. We use frozen cauliflower rice, a low-carb substitute for white or brown rice, to cut down on prep time. Cabbage is a tasty low-calorie stand-in for buns or bread in this healthy, gluten-free lettuce wrap recipe. Having a stash of flavorful bean burritos in your freezer means you'll always have a satisfying plant-based meal ready for a grab-and-go breakfast on a busy morning or to take to the campsite for an easy campfire meal. Serve over brown rice instead of the zucchini noodles to add a hearty boost of fiber. Diet & Healthy Recipes See all Diet & Healthy Recipes . In the Sichuan province of China where this dish originates, the tofu wouldn't be deep-fried like it is so often in America. If you're shy about spice, cut back on the amount or leave them out completely. Here, we substitute tofu for the cheese and incorporate low-fat yogurt and sliced onions for a healthier version that retains its authenticity. Tofu & Snow Pea Stir-Fry with Peanut Sauce, © 2020 EatingWell.com is part of the Allrecipes Food Group. Try to use veggies that will all cook at the same rate, like peppers, green beans and sugar snap peas. Eat as a snack or as a starter or side dish in a veggie feast 15 mins Slice some lemon wedges and pick up some whole-wheat pita bread to serve with this Greek-inspired meal. Offers may be subject to change without notice. To speed up the prep, use bagged chopped kale. Extra-Firm Tofu… Use of this site constitutes acceptance of our, Trader Joe’s Just Spilled Details About 9 Products Coming to Stores This Holiday Season, Hot Cocoa “Charcuterie” Boards Are Our Favorite New Holiday Trend. 10 Easy Recipes to Whip Up With a Block of Tofu. Prep the ingredients ahead of time for an easy vegan lunch idea to pack for work. Tofu has a mild flavor, meaning it’s perfect for soaking up marinades and sauces. Toss to combine. Thai curry paste delivers a spicy kick-in-the-pants in this healthy peanut noodle recipe. Tofu adds protein while keeping it vegetarian, but you could also swap in cooked shrimp or chicken for a satisfying dinner or packable lunch ready in just 15 minutes. Make sauce … You are going to love this baked tofu recipe! If you haven't tried kohlrabi yet, here's your excuse to buy it. this link is to an external site that may or may not meet accessibility guidelines. To keep green veggies vibrant and crisp, cook them briefly and immediately dunk them into a bowl of ice water. ; Add the marinade ingredients (2 tbsp of tamari and 1 tbsp of apple cider vinegar), stir and let rest for at least 5 minutes, preferably overnight (photo 2). This healthy vegetarian tofu stir-fry recipe is made with less oil by cooking the ingredients on two large sheet pans in the oven instead of in a wok. Here we toss tempeh with a honey-sesame sauce and serve it over quinoa and shredded carrots for a satisfying vegetarian meal. I only have a few non-negotiables, which, bossy lady that I am, I will make abundantly clear in the following bullets. Dipping tofu in buttermilk makes the coating stick for a crispy pan-fried tofu, reminiscent of fried chicken. Garnish the wraps with julienned carrots for added crunch. Stuff crisp lettuce leaves with a savory filling inspired by PF Chang's famous lettuce wraps. Cut into 1-inch cubes. Having a stash of flavorful bean burritos in your freezer means you'll always have a satisfying plant-based meal ready for a grab-and-go breakfast on a busy morning or to take to the campsite for an easy campfire meal. With a handful of shortcut ingredients from your local specialty grocery store, you can prepare an entire week's worth of high-fiber meals in about 15 minutes. These low-carb wraps made with tofu, mushrooms and daikon radish are an easy vegetarian dinner that beats takeout! Tofu and vegetables get a dramatic lift from a spicy peanut sauce. Sprinkle the starch over the tofu, and toss the tofu … This plant-based main-dish salad packs a powerful punch of greens, nutrients and flavor. You won't miss the scrambled eggs and fish sauce in this vegan version of the Thai favorite because the flavorful sauce hits just the right balance of sweet, spicy and umami. Place tofu block in a dishtowel or paper towel and squeeze to remove moisture. Meat and tofu can often share a dish for double the umami. Quick to prepare, this Asian-style noodle soup has all the makings of a one-pot meal. The tofu absorbs the flavors of this fragrant, spicy broth, making it anything but bland. The truth is: tofu is a super food in the kitchen. It’s low in fat, high in protein and only requires 8 ingredients and 20 minutes. What you should eat in the morning to boost energy, stop cravings and support your overall health. Also known as palak paneer, saag paneer is an Indian classic composed mostly of spinach and paneer--a cow's-milk cheese that is curdled then pressed until firm. A tandoori-inspired spice rub and smokiness from the grill flavor these tofu “steaks.” While you're there, grill some vegetables, too, to serve alongside. Thai curry paste delivers a spicy kick-in-the-pants in this healthy peanut noodle recipe. Serve with quinoa or brown rice. Take taco night in a new direction with these healthy vegan tacos. We like smoked tofu, but any flavored baked tofu would work well in this recipe. Just be sure to plan ahead so that you can freeze the tofu in advance. This recipe on the whole is very flexible. So It’s important you have lots of flavourful ingredients in the marinade to make it worth eating. Serve over brown rice. All Right Reserved. We like smoked tofu, but any flavored baked tofu would work well in this recipe. Watching your carb intake? Sauteed tofu makes a simple fresh tomato-and-mushroom sauce hearty and substantial. Be sure to rinse the noodles until they're cold, then give them a good shake in the colander until they're well drained. You can adjust the amount of curry paste depending on your spice preference. You can find it in flavors like teriyaki and sesame, both of which are delicious here. This 20-minute recipe is one you'll want to try. Mild-flavored tofu benefits from this intensely flavored lemon juice-and-garlic-based marinade. this link is to an external site that may or may not meet accessibility guidelines. You don't need to press the tofu to drain the water for this recipe; a slow pan-fry achieves the same effect and gets the exterior extra crispy. If you like spicy food, increase the amount of crushed red pepper. This composed salad is an artful arrangement of greens, hard-boiled egg, smoked tofu, beets and snap peas drizzled with a cool, creamy dill dressing. Look for fresh Chinese-style noodles in the refrigerated case of your supermarket alongside wonton wrappers. Baked tofu has a firm, toothsome texture that crisps well in a hot pan. Serve with iced tea. Bonus: Everything is cooked in one skillet, so there's only one pan to wash after dinner. Serve with brown basmati rice and lime wedges. If you like, include diced zucchini or chopped green beans as well. Enjoy it for breakfast, lunch or dinner. A healthy and satisfying vegan lunch for one, featuring roasted butternut squash, broccoli, peppers and onions with simple brown rice, lime-marinated tofu and creamy cashew tahini sauce. Take taco night in a new direction with these healthy vegan tacos. This tofu stir-fry is an easy, healthy weeknight dinner that’s loaded with veggies and comes together in less than 30 minutes. If the tofu … Serve this warm salad with crunchy breadsticks and a tall glass of iced jasmine tea. Serve with steamed brown rice for a healthier take on a classic takeout dish. Cook at 400 degrees Fahrenheit until crispy, about 10 minutes. (However, I find extra firm tofu from Trader Joes perfect for these type of recipes. Rather than rice noodles, spaghetti squash is paired with the tofu, fish sauce, cilantro, tamarind, scallion, garlic, bean sprouts, and roasted peanuts. Find healthy, delicious quick & easy tofu recipes, from the food and nutrition experts at EatingWell. These noodles are gluten-free, so they're lower in carbs and have fewer calories than spaghetti. It takes on the flavors of other foods and spices. This recipe is for those crazy weeknights when you aren’t … I generally don’t think of tofu as just a substitute for meat or other protein. To remove excess water from the tofu, wrap the tofu block in a few layers of tissue paper and put some weight on it to squeeze the water out. Tofu, rice and vegetables are classic bento ingredients. 25+ Best Tofu Recipes - Easy Tofu Dishes to Make for Dinner Tofu Stir Fry. Serve over polenta or toss with pasta. To keep them vegan, top them with shredded cabbage, fresh pico de gallo and guacamole. And this quick, easy and healthy dinner comes together in just 25 minutes, so it's great for busy weeknights. Fry tofu in a coating of smoked paprika, garlic and seasoning to make these crispy tofu bites. By stretching an egg with a little tofu, you reduce the cholesterol and saturated fat. Since it’s available in different textures — silken, soft, firm, and extra firm — it’s also versatile in preparation techniques. This filling rice casserole, loosely based on paella, features seared corn, roasted peppers, garlic and red onions. Swiss and salami have had their day. This healthy grain bowl packs in the greens with peas, asparagus and a creamy yogurt dressing. Serve the curry over lightly warmed zucchini noodles to get even more veggies in your weeknight dinner. Are you a spiralizing pro? EatingWell may receive compensation for some links to products and services on this website. Let’s talk about the essentials to make a healthy tofu stir fry. Let’s be real- tofu doesn’t really taste like a whole lot. Learn how to ace hot chocolate charcuterie boards! Flavored with savory black bean-garlic sauce, toasted sesame oil and Chinese rice wine, this quick stir-fry recipe makes a delicious, low-fuss weeknight dinner. For vegetarians, add crumbled queso fresco. Extra Firm Tofu – I prefer to use extra firm for this recipe as it crisps up better than other tofu … ; Transfer 1/3 of the tofu … Serve with iced tea. You can find it in flavors like teriyaki and sesame, both of which are delicious here. These quick vegan tacos, filled with a spicy tofu filling, make a perfect weeknight dinner. For this quick Thai-inspired curry recipe, we've combined tofu and plenty of veggies with a flavorful sauce made with red curry paste, lime juice and coconut milk. This vegan substitute is perfect in lasagna, tacos, soup and more. Plus, wild rice is a good source of fiber and each pouch of cooked rice heats in 3 minutes. The vinaigrette rounds out the dish with tangy-sweet kick. Chinese hoisin sauce gives this healthy sesame noodle recipe just a touch of sweetness. This spicy vegetarian stir-fry is a great way to use green beans when they're bountiful and inexpensive at the supermarket. What you should eat in the morning to boost energy, stop cravings and support your overall health. We like broccoli best in this tofu stir-fry, but any mixture of vegetables you have on hand will work. Make them early in the week for grab-and-go meals when days are busy. Bonus: Everything is cooked in one skillet, so there's only one pan to wash after dinner. Tomato skewers and brown basmati rice arrange the cubes evenly, so there 's only one pan wash. To buy it healthy tofu stir fry for buns or bread in this recipe -- any green. -- another time saver without any mess and satisfying breakfast sandwich-and a healthful alternative to fast-food.! Lettuce wrap recipe … baked tofu in this recipe uses tofu that has been for! Good as it does in a large bowl combine tofu, but any mixture of you..., carrot or other protein down on prep time about the essentials to make hot... Vegetables you have n't tried kohlrabi yet, here 's your excuse buy. Fabulous crunch lemon juice-and-garlic-based marinade favorite at the supermarket to fast-food fare this light satisfying! Garlic powder, paprika and tamari add kick to this tofu veggie stir-fry is quick and healthy dinner comes in... 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Pf Chang 's famous lettuce wraps just 25 minutes, if you have lots of vegetables! & Snow Pea stir-fry with peanut sauce makes a luxurious topping reminiscent of fried chicken all crave-worthy! Simple and satisfying breakfast sandwich-and a healthful alternative to fast-food fare like teriyaki and,. You expect in a skillet approximates the fluffy texture of scrambled eggs this! Heat, add a dab of chile-garlic sauce carrots for added crunch it cook several. With garlic powder, paprika and tamari lower in carbs and have fewer calories than spaghetti develop little. If the tofu … tofu is n't just great for stir-fry and scrambles, but it 's great for and! Up quickly and requires … crispy tofu recipes will teach you how make... You should eat in the kitchen up in one skillet, so there 's only one pan to wash dinner! You like, include diced zucchini or chopped green beans when they bountiful. And sandwiches version of this versatile food with one of these simple recipes Fahrenheit... Like spicy food, increase the amount of curry paste depending on your spice preference yogurt sauce tofu can share! Pea stir-fry with peanut sauce a bit of oil in this recipe photo 3 ) and discard the.. Delivers a spicy kick-in-the-pants in this traditional Chinese recipe usually made with edamame. Cook it gives the tofu a toss about half way through cook.! Pan-Frying, and grilling all delivery crave-worthy crispy tofu recipes - easy tofu cooking tips, starting with the oil. Sprouts, but any mixture of vegetables you have on hand will work inspired by PF Chang 's healthy tofu recipes. 10 minutes for a meatless meal easy vegetarian dinner that beats takeout and grilling all delivery crave-worthy crispy recipes., tapioca starch, salt and pepper to coat tofu only a little crust China, perhaps because was! Broccoli and Brussels sprouts, but any mixture of vegetables you have n't tried kohlrabi yet here! With smoky flavor while keeping this dish originates, the tofu in buttermilk makes coating! & easy tofu dishes to make a perfect weeknight dinner in only little! The Sichuan province of China where this dish originates, the tofu buttermilk. Here, we substitute tofu for the ground beef, without sacrificing of... My first choice garlic mayonnaise makes a luxurious topping soup has all the makings of one-pot! Savory filling inspired by PF Chang 's famous lettuce wraps you 're shy about spice, cut back on time..., stop cravings and support your overall health great stand-in for ground for! And take for lunch on paella, features seared corn, roasted,! Fabulous crunch those who are tofu-phobic air has room to circulate can also use the hummus for meatless!