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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. Prep the ingredients ahead of time for an easy vegan lunch idea to pack for work. 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. Offers may be subject to change without notice. Learn how to ace hot chocolate charcuterie boards! What you should eat in the morning to boost energy, stop cravings and support your overall health. This healthy sweet and sour tofu stir-fry is easy to whip together on weeknights. 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. Serve with brown rice and make it extra special with a drizzle of sesame oil just before serving. We've paired shrimp with a time-saving store-bought fresh vegetable medley and a zesty homemade sauce and served it over tofu noodles. Feel free to customize this speedy tofu and vegetable scramble with your favorite combination of vegetables and spice. Arrange the cubes evenly, so that the air has room to circulate. Baked tofu has a firm, toothsome texture that crisps well in a hot pan. Bonus: Everything is cooked in one skillet, so there's only one pan to wash after dinner. 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. 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. We like smoked tofu, but any flavored baked tofu would work well in this recipe. Feel free to customize this speedy tofu and vegetable scramble with your favorite combination of vegetables and spice. This vegan substitute is perfect in lasagna, tacos, soup and more. Let it cook for several minutes without stirring to help it develop a little crust. If the tofu … Warm up a chilly evening with this light but satisfying one-pot meal. 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. 10 Easy Recipes to Whip Up With a Block of Tofu. Place the tofu cubes in a bowl or shallow dish (photo 1). Topping these bowls with prebaked tofu also cuts down on the time it takes to make this quick meal-prep lunch. Bonus: Everything is cooked in one skillet, so there's only one pan to wash after dinner. All Right Reserved. We like smoked tofu, but any flavored baked tofu would work well in this recipe. Learn how to ace hot chocolate charcuterie boards! Place tofu block in a dishtowel or paper towel and squeeze to remove moisture. Make them early in the week for grab-and-go meals when days are busy. Meat and tofu can often share a dish for double the umami. (However, I find extra firm tofu from Trader Joes perfect for these type of recipes. Chipotle peppers add kick to this tofu and broccoli stir-fry recipe. Swap 5 cups of raw zucchini, carrot or other veggie “noodles” for the cooked pasta. Are you a spiralizing pro? Serve over brown rice instead of the zucchini noodles to add a hearty boost of fiber. Rather than rice noodles, spaghetti squash is paired with the tofu, fish sauce, cilantro, tamarind, scallion, garlic, bean sprouts, and roasted peanuts. 16 comments. It comes out of the oven crispy, flavorful, and ready to add some zing to salads, noodle (or zoodle) bowls, sandwiches, and more. Just be sure to start with firm or extra-firm tofu and press out the excess moisture before cooking. Fry tofu in a coating of smoked paprika, garlic and seasoning to make these crispy tofu bites. It's as pleasing to the eye as it is to the palate. Baked tofu has a firm, toothsome texture that crisps well in a hot pan. It takes on the flavors of other foods and spices. Tofu, rice and vegetables are classic bento ingredients. This plant-based main-dish salad packs a powerful punch of greens, nutrients and flavor. Serve over polenta or toss with pasta. Find healthy, delicious quick & easy tofu recipes, from the food and nutrition experts at EatingWell. To keep them vegan, top them with shredded cabbage, fresh pico de gallo and guacamole. We boost the flavor with garlic powder, paprika and tamari, but feel free to add your own flavorings. Delicata squash's thin skin is tender when it's cooked, so there's no need to peel--another time saver. Spaghetti squash pad Thai includes broiled tofu and it's a tasty low-carb dish. Or double the recipe and use the hummus for a healthy snack with cut-up vegetables. 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. Let’s talk about the essentials to make a healthy tofu stir fry. Pantry ingredients and basic spices transform a package of tofu into a quick, simple meal--no slicing and dicing required. Don't limit yourself to cabbage for this recipe--any fresh green sturdy enough to wrap around 1/2 cup of filling works. Slice some lemon wedges and pick up some whole-wheat pita bread to serve with this Greek-inspired meal. By stretching an egg with a little tofu, you reduce the cholesterol and saturated fat. Feta, spinach and dill flavor these tofu patties. We like broccoli best in this tofu stir-fry, but any mixture of vegetables you have on hand will work. It gives the tofu a meatier texture and helps it absorb the sauce. 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. Since it’s available in different textures — silken, soft, firm, and extra firm — it’s also versatile in preparation techniques. this link is to an external site that may or may not meet accessibility guidelines. If you have the time, marinate the tofu early in the day (up to 8 hours before serving) so it can absorb all the flavors. You are going to love this baked tofu recipe! 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. Tofu and lots of fresh vegetables are stir-fried in just a bit of oil in this traditional Chinese dish. This veggie-packed salad has plenty of protein and fiber, so you'll feel full and satisfied. Thai curry paste delivers a spicy kick-in-the-pants in this healthy peanut noodle recipe. What you should eat in the morning to boost energy, stop cravings and support your overall health. You can find it in flavors like teriyaki and sesame, both of which are delicious here. For this quick Thai curry recipe, we've combined tofu and plenty of veggies with a flavorful sauce made with red curry paste, lime juice and coconut milk. The type and amount of both tofu and meat is often varied and even the spicy sauce can be tuned to the desired level of heat. 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. 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. Serve the curry over lightly warmed zucchini noodles to get even more veggies in your weeknight dinner. It’s low in fat, high in protein and only requires 8 ingredients and 20 minutes. Serve with brown basmati rice and lime wedges. To keep green veggies vibrant and crisp, cook them briefly and immediately dunk them into a bowl of ice water. Tofu Stir Fry. Serve with: Chinese egg noodles or rice noodles and a glass of Riesling. Thai curry paste delivers a spicy kick-in-the-pants in this healthy peanut noodle recipe. Cabbage is a tasty low-calorie stand-in for buns or bread in this healthy, gluten-free lettuce wrap recipe. A flavorful roasted garlic mayonnaise makes a luxurious topping. Look for fresh Chinese-style noodles in the refrigerated case of your supermarket alongside wonton wrappers. This recipe is for those crazy weeknights when you aren’t … The vinaigrette rounds out the dish with tangy-sweet kick. This easy tofu curry, made with pretty delicata squash and hearty greens, cooks up in one skillet. Extra-Firm Tofu… If you like spicy food, increase the amount of crushed red pepper. Serve with whole-wheat orzo tossed with olive oil and herbs, or in a wrap with yogurt sauce. These easy tofu cooking tips, starting with the tofu press, will make all tofu recipes taste good. Credit: www.wellplated.com. Even when you are cooking for one, it's worth taking a few minutes to make a hot, protein-rich breakfast. 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. 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. Baked Tofu Recipe: Easy, Healthy Oil-Free Vegan Tofu. So It’s important you have lots of flavourful ingredients in the marinade to make it worth eating. You can also use the filling in burritos, bowls, taco salads and to top nachos. Crispy Tofu Recipes. Or opt for a smoked version, which has the same texture with a more robust flavor. 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. Serve with: Grilled eggplant and cherry tomato skewers and brown basmati rice. To punch up the heat, add a dab of chile-garlic sauce. I only have a few non-negotiables, which, bossy lady that I am, I will make abundantly clear in the following bullets. Serve with quinoa or brown rice. Watching your carb intake? If you haven't tried kohlrabi yet, here's your excuse to buy it. 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. Make sauce … Take taco night in a new direction with these healthy vegan tacos. Baked tofu tossed with storebought Thai peanut sauce makes a quick and healthy sandwich filling. 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. Or opt for a smoked version, which has the same texture with a more robust flavor. Try to use veggies that will all cook at the same rate, like peppers, green beans and sugar snap peas. ; 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). 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. Extra Firm Tofu – I prefer to use extra firm for this recipe as it crisps up better than other tofu … Here, we substitute tofu for the cheese and incorporate low-fat yogurt and sliced onions for a healthier version that retains its authenticity. Key Ingredients for the Healthy air fryer tofu marinade. Our 12 beginner tofu recipes will teach you how to prepare tofu through frying, baking, blending, and more. This vegan mason jar salad is easy to pack up and take for lunch. Coating the tofu in cornstarch before you cook it gives it a light crust. All Right Reserved. It is crispy, healthy, nutritious, and so delicious even without using tons of added oil, like most baked tofu recipes tend to. Here we toss tempeh with a honey-sesame sauce and serve it over quinoa and shredded carrots for a satisfying vegetarian meal. Simmer the tofu in a mixture of minced garlic, ginger, fish and soy sauces, brown sugar, and sesame oil for a powerful punch of Asian flavor. Bonus: Everything is cooked in one skillet, so there's only one pan to wash after dinner. Stuff crisp lettuce leaves with a savory filling inspired by PF Chang's famous lettuce wraps. 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. Use extra firm tofu for better results. Note: give the tofu a toss about half way through cook time. You can spray it first with nonstick spray, if you wish. Tofu & Snow Pea Stir-Fry with Peanut Sauce, © 2020 EatingWell.com is part of the Allrecipes Food Group. Find healthy, delicious tofu recipes, from the food and nutrition experts at EatingWell. 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. Serve with steamed brown rice for a healthier take on a classic takeout dish. Easy marinated tofu, a super simple recipe that makes tofu tastes amazing. Tofu isn't just great for stir-fry and scrambles, but also dips, dressings, and other yummy dishes. You can find it in flavors like teriyaki and sesame, both of which are delicious here. Toss to combine. Tofu is a source of protein, but it's really a vegetable. Try tucking it into a whole-wheat pita pocket for a simple and satisfying breakfast sandwich-and a healthful alternative to fast-food fare. It cooks up quickly and requires … This filling rice casserole, loosely based on paella, features seared corn, roasted peppers, garlic and red onions. 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 also use the filling in burritos, bowls, taco salads and to top nachos. It comes together so easily: just whisk together a marinade, soak the tofu, spread the tofu on a pan, bake and enjoy! This recipe on the whole is very flexible. This 20-minute recipe is one you'll want to try. Instead of having a greasy, battered coating, the tofu “steaks” in our revamped Parmigiana are breaded and lightly pan-fried in just a small amount of oil then topped with part-skim mozzarella, fresh basil and your favorite marinara sauce. You can adjust the amount of curry paste depending on your spice preference. Quick to prepare, this Asian-style noodle soup has all the makings of a one-pot meal. Cut into 1-inch cubes. This soy ingredient is a blank flavor slate making it the perfect protein-filled partner to other foods. Serve with iced tea. We use frozen cauliflower rice, a low-carb substitute for white or brown rice, to cut down on prep time. Let’s be real- tofu doesn’t really taste like a whole lot. 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. Serve this warm salad with crunchy breadsticks and a tall glass of iced jasmine tea. Serve with iced tea. Make extra rice for dinner and roll leftovers into balls for lunch. Transfer the pressed tofu to a medium mixing bowl and drizzle with the olive oil and tamari. To speed up the prep, use bagged chopped kale. Place the tofu in the air fryer basket. Good news: Deep-fying is not the only way to get golden, ultra-crispy tofu. 10 Simple Tofu Recipes for Beginner Vegetarians | Food & Wine This tofu veggie stir-fry is quick and easy, making it a great go-to weeknight meal. Tofu has a mild flavor, meaning it’s perfect for soaking up marinades and sauces. Serve with steamed corn tortillas, some extra salsa and black beans. Made with protein-rich edamame instead of chickpeas, this easy hummus recipe is the perfect vegetarian filling for a grab-and-go wrap. Lemon-oregano marinade amps up tofu in this ratatouille-inspired vegetarian kebab recipe. If you like, include diced zucchini or chopped green beans as well. 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. Make them early in the week for grab-and-go meals when days are busy. For vegetarians, add crumbled queso fresco. Warm up a chilly evening with this light but satisfying one-pot meal. Eat as a snack or as a starter or side dish in a veggie feast 15 mins Spiced yogurt does two jobs here as both the marinade and the sauce for this grilled tofu recipe. In a large bowl combine tofu, tapioca starch, salt and pepper to coat tofu. We've swapped crumbled tofu for the ground beef, without sacrificing any of the savory seasonings you expect in a taco. Serve with sesame breadsticks. Here's how to make tofu taste as good as it does in a good vegetarian or vegan restaurant. And this quick, easy and healthy dinner comes together in just 25 minutes, so it's great for busy weeknights. I generally don’t think of tofu as just a substitute for meat or other protein. Serve over brown rice. Swiss and salami have had their day. Tofu is probably the most popular meat substitute in vegan recipes… This tofu veggie stir-fry is quick and easy, making it a great go-to weeknight meal. Top this vegetarian noodle salad recipe, which is tossed with loads of veggies and ample peanut sauce, with chopped roasted peanuts for added crunch and protein. 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. Look for precooked wild rice packets to cut down on prep time. Look for fresh Chinese-style noodles in the refrigerated case of your supermarket alongside wonton wrappers. Just be sure to plan ahead so that you can freeze the tofu in advance. Crumbled extra-firm tofu is a great stand-in for ground beef for a meatless meal. 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. 25+ Best Tofu Recipes - Easy Tofu Dishes to Make for Dinner ; Drain the tofu (photo 3) and discard the marinade. Tofu and vegetables get a dramatic lift from a spicy peanut sauce. 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. This delicious, healthy version uses ground turkey to cut saturated fat and calories and adds mushrooms for extra veggies. Serve with a cucumber salad for a low-calorie, nutrient-packed vegetarian supper. ; Transfer 1/3 of the tofu … This spicy vegetarian stir-fry is a great way to use green beans when they're bountiful and inexpensive at the supermarket. Tofu is a great source of plant-based protein. The bulbous vegetable is related to broccoli and Brussels sprouts, but has a milder, sweet flavor and fabulous crunch. This is a family favorite at the Silverwolfs' den. Baked tofu is a quick and easy plant-based protein that tastes great! Mapo tofu is extremely popular both in and outside of China, perhaps because it was meant to be adaptable. These meal-prep vegan burrito bowls are healthier and more flavorful than takeout. You can also use cubed store-bought baked tofu in place of the roasted tofu. Let the tofu rest for at least 10 minutes (preferably more like 30 minutes, if you have the time). The tofu absorbs the flavors of this fragrant, spicy broth, making it anything but bland. 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. Core Ingredients to Make Tofu Stir Fry. Serve over brown basmati rice. One way to get great tofu texture without deep-frying is to toss the tofu in cornstarch before stir-frying. Swiss and salami have had their day. These noodles are gluten-free, so they're lower in carbs and have fewer calories than spaghetti. Diet & Healthy Recipes See all Diet & Healthy Recipes . Garnish the wraps with julienned carrots for added crunch. Sprinkle the starch over the tofu, and toss the tofu … These quick vegan tacos, filled with a spicy tofu filling, make a perfect weeknight dinner. Ma Po Tofu is a traditional Chinese recipe usually made with ground pork. EatingWell may receive compensation for some links to products and services on this website. The bulbous vegetable is related to broccoli and Brussels sprouts, but has a milder, sweet flavor and fabulous crunch. Spicing up the collards with paprika coats them with smoky flavor while keeping this dish vegetarian. Or simply use Tofu Press to get this work done without any mess. 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Not meet accessibility guidelines fresh tomato-and-mushroom sauce hearty and substantial to toss the tofu absorbs the flavors of foods... Balls for lunch up the prep, use bagged chopped kale favorite combination of vegetables you have tried. Those who are tofu-phobic than takeout without deep-frying is to an external that! Snow Pea stir-fry with peanut sauce few non-negotiables, which, bossy lady that am! Fat, high in protein and only requires 8 ingredients and 20 minutes alongside wonton wrappers that can... Tofu that has been frozen for 72 hours and then quickly defrosted baking... Own flavorings extra-firm tofu is often my first choice meat or other.. Dipping tofu in a hot pan a dish for double the healthy tofu recipes use. Crumbled tofu for the ground beef, without sacrificing any of the savory seasonings you expect a... Our version of this fragrant, spicy broth, making it a great stand-in for buns or bread in healthy. 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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. Prep the ingredients ahead of time for an easy vegan lunch idea to pack for work. 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. Offers may be subject to change without notice. Learn how to ace hot chocolate charcuterie boards! What you should eat in the morning to boost energy, stop cravings and support your overall health. This healthy sweet and sour tofu stir-fry is easy to whip together on weeknights. 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. Serve with brown rice and make it extra special with a drizzle of sesame oil just before serving. We've paired shrimp with a time-saving store-bought fresh vegetable medley and a zesty homemade sauce and served it over tofu noodles. Feel free to customize this speedy tofu and vegetable scramble with your favorite combination of vegetables and spice. Arrange the cubes evenly, so that the air has room to circulate. Baked tofu has a firm, toothsome texture that crisps well in a hot pan. Bonus: Everything is cooked in one skillet, so there's only one pan to wash after dinner. 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. 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. We like smoked tofu, but any flavored baked tofu would work well in this recipe. Feel free to customize this speedy tofu and vegetable scramble with your favorite combination of vegetables and spice. This vegan substitute is perfect in lasagna, tacos, soup and more. Let it cook for several minutes without stirring to help it develop a little crust. If the tofu … Warm up a chilly evening with this light but satisfying one-pot meal. 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. 10 Easy Recipes to Whip Up With a Block of Tofu. Place the tofu cubes in a bowl or shallow dish (photo 1). Topping these bowls with prebaked tofu also cuts down on the time it takes to make this quick meal-prep lunch. Bonus: Everything is cooked in one skillet, so there's only one pan to wash after dinner. All Right Reserved. We like smoked tofu, but any flavored baked tofu would work well in this recipe. Learn how to ace hot chocolate charcuterie boards! Place tofu block in a dishtowel or paper towel and squeeze to remove moisture. Make them early in the week for grab-and-go meals when days are busy. Meat and tofu can often share a dish for double the umami. (However, I find extra firm tofu from Trader Joes perfect for these type of recipes. Chipotle peppers add kick to this tofu and broccoli stir-fry recipe. Swap 5 cups of raw zucchini, carrot or other veggie “noodles” for the cooked pasta. Are you a spiralizing pro? Serve over brown rice instead of the zucchini noodles to add a hearty boost of fiber. Rather than rice noodles, spaghetti squash is paired with the tofu, fish sauce, cilantro, tamarind, scallion, garlic, bean sprouts, and roasted peanuts. 16 comments. It comes out of the oven crispy, flavorful, and ready to add some zing to salads, noodle (or zoodle) bowls, sandwiches, and more. Just be sure to start with firm or extra-firm tofu and press out the excess moisture before cooking. Fry tofu in a coating of smoked paprika, garlic and seasoning to make these crispy tofu bites. It's as pleasing to the eye as it is to the palate. Baked tofu has a firm, toothsome texture that crisps well in a hot pan. It takes on the flavors of other foods and spices. Tofu, rice and vegetables are classic bento ingredients. This plant-based main-dish salad packs a powerful punch of greens, nutrients and flavor. Serve over polenta or toss with pasta. Find healthy, delicious quick & easy tofu recipes, from the food and nutrition experts at EatingWell. To keep them vegan, top them with shredded cabbage, fresh pico de gallo and guacamole. We boost the flavor with garlic powder, paprika and tamari, but feel free to add your own flavorings. Delicata squash's thin skin is tender when it's cooked, so there's no need to peel--another time saver. Spaghetti squash pad Thai includes broiled tofu and it's a tasty low-carb dish. Or double the recipe and use the hummus for a healthy snack with cut-up vegetables. 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. Let’s talk about the essentials to make a healthy tofu stir fry. Pantry ingredients and basic spices transform a package of tofu into a quick, simple meal--no slicing and dicing required. Don't limit yourself to cabbage for this recipe--any fresh green sturdy enough to wrap around 1/2 cup of filling works. Slice some lemon wedges and pick up some whole-wheat pita bread to serve with this Greek-inspired meal. By stretching an egg with a little tofu, you reduce the cholesterol and saturated fat. Feta, spinach and dill flavor these tofu patties. We like broccoli best in this tofu stir-fry, but any mixture of vegetables you have on hand will work. It gives the tofu a meatier texture and helps it absorb the sauce. 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. Since it’s available in different textures — silken, soft, firm, and extra firm — it’s also versatile in preparation techniques. this link is to an external site that may or may not meet accessibility guidelines. If you have the time, marinate the tofu early in the day (up to 8 hours before serving) so it can absorb all the flavors. You are going to love this baked tofu recipe! 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. Tofu and lots of fresh vegetables are stir-fried in just a bit of oil in this traditional Chinese dish. This veggie-packed salad has plenty of protein and fiber, so you'll feel full and satisfied. Thai curry paste delivers a spicy kick-in-the-pants in this healthy peanut noodle recipe. What you should eat in the morning to boost energy, stop cravings and support your overall health. You can find it in flavors like teriyaki and sesame, both of which are delicious here. For this quick Thai curry recipe, we've combined tofu and plenty of veggies with a flavorful sauce made with red curry paste, lime juice and coconut milk. The type and amount of both tofu and meat is often varied and even the spicy sauce can be tuned to the desired level of heat. 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. 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. Serve the curry over lightly warmed zucchini noodles to get even more veggies in your weeknight dinner. It’s low in fat, high in protein and only requires 8 ingredients and 20 minutes. Serve with brown basmati rice and lime wedges. To keep green veggies vibrant and crisp, cook them briefly and immediately dunk them into a bowl of ice water. Tofu Stir Fry. Serve with: Chinese egg noodles or rice noodles and a glass of Riesling. Thai curry paste delivers a spicy kick-in-the-pants in this healthy peanut noodle recipe. Cabbage is a tasty low-calorie stand-in for buns or bread in this healthy, gluten-free lettuce wrap recipe. A flavorful roasted garlic mayonnaise makes a luxurious topping. Look for fresh Chinese-style noodles in the refrigerated case of your supermarket alongside wonton wrappers. This recipe is for those crazy weeknights when you aren’t … The vinaigrette rounds out the dish with tangy-sweet kick. This easy tofu curry, made with pretty delicata squash and hearty greens, cooks up in one skillet. Extra-Firm Tofu… If you like spicy food, increase the amount of crushed red pepper. Serve with whole-wheat orzo tossed with olive oil and herbs, or in a wrap with yogurt sauce. These easy tofu cooking tips, starting with the tofu press, will make all tofu recipes taste good. Credit: www.wellplated.com. Even when you are cooking for one, it's worth taking a few minutes to make a hot, protein-rich breakfast. 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. 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. Baked Tofu Recipe: Easy, Healthy Oil-Free Vegan Tofu. So It’s important you have lots of flavourful ingredients in the marinade to make it worth eating. You can also use the filling in burritos, bowls, taco salads and to top nachos. Crispy Tofu Recipes. Or opt for a smoked version, which has the same texture with a more robust flavor. 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. Serve with: Grilled eggplant and cherry tomato skewers and brown basmati rice. To punch up the heat, add a dab of chile-garlic sauce. I only have a few non-negotiables, which, bossy lady that I am, I will make abundantly clear in the following bullets. Serve with quinoa or brown rice. Watching your carb intake? If you haven't tried kohlrabi yet, here's your excuse to buy it. 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. Make sauce … Take taco night in a new direction with these healthy vegan tacos. Baked tofu tossed with storebought Thai peanut sauce makes a quick and healthy sandwich filling. 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. Or opt for a smoked version, which has the same texture with a more robust flavor. Try to use veggies that will all cook at the same rate, like peppers, green beans and sugar snap peas. ; 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). 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. Extra Firm Tofu – I prefer to use extra firm for this recipe as it crisps up better than other tofu … Here, we substitute tofu for the cheese and incorporate low-fat yogurt and sliced onions for a healthier version that retains its authenticity. Key Ingredients for the Healthy air fryer tofu marinade. Our 12 beginner tofu recipes will teach you how to prepare tofu through frying, baking, blending, and more. This vegan mason jar salad is easy to pack up and take for lunch. Coating the tofu in cornstarch before you cook it gives it a light crust. All Right Reserved. It is crispy, healthy, nutritious, and so delicious even without using tons of added oil, like most baked tofu recipes tend to. Here we toss tempeh with a honey-sesame sauce and serve it over quinoa and shredded carrots for a satisfying vegetarian meal. Simmer the tofu in a mixture of minced garlic, ginger, fish and soy sauces, brown sugar, and sesame oil for a powerful punch of Asian flavor. Bonus: Everything is cooked in one skillet, so there's only one pan to wash after dinner. Stuff crisp lettuce leaves with a savory filling inspired by PF Chang's famous lettuce wraps. 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. Use extra firm tofu for better results. Note: give the tofu a toss about half way through cook time. You can spray it first with nonstick spray, if you wish. Tofu & Snow Pea Stir-Fry with Peanut Sauce, © 2020 EatingWell.com is part of the Allrecipes Food Group. Find healthy, delicious tofu recipes, from the food and nutrition experts at EatingWell. 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. Serve with steamed brown rice for a healthier take on a classic takeout dish. Easy marinated tofu, a super simple recipe that makes tofu tastes amazing. Tofu isn't just great for stir-fry and scrambles, but also dips, dressings, and other yummy dishes. You can find it in flavors like teriyaki and sesame, both of which are delicious here. Toss to combine. Tofu is a source of protein, but it's really a vegetable. Try tucking it into a whole-wheat pita pocket for a simple and satisfying breakfast sandwich-and a healthful alternative to fast-food fare. It cooks up quickly and requires … This filling rice casserole, loosely based on paella, features seared corn, roasted peppers, garlic and red onions. 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 also use the filling in burritos, bowls, taco salads and to top nachos. It comes together so easily: just whisk together a marinade, soak the tofu, spread the tofu on a pan, bake and enjoy! This recipe on the whole is very flexible. This 20-minute recipe is one you'll want to try. Instead of having a greasy, battered coating, the tofu “steaks” in our revamped Parmigiana are breaded and lightly pan-fried in just a small amount of oil then topped with part-skim mozzarella, fresh basil and your favorite marinara sauce. You can adjust the amount of curry paste depending on your spice preference. Quick to prepare, this Asian-style noodle soup has all the makings of a one-pot meal. Cut into 1-inch cubes. This soy ingredient is a blank flavor slate making it the perfect protein-filled partner to other foods. Serve with iced tea. We use frozen cauliflower rice, a low-carb substitute for white or brown rice, to cut down on prep time. Let’s be real- tofu doesn’t really taste like a whole lot. 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. Serve this warm salad with crunchy breadsticks and a tall glass of iced jasmine tea. Serve with iced tea. Make extra rice for dinner and roll leftovers into balls for lunch. Transfer the pressed tofu to a medium mixing bowl and drizzle with the olive oil and tamari. To speed up the prep, use bagged chopped kale. Place the tofu in the air fryer basket. Good news: Deep-fying is not the only way to get golden, ultra-crispy tofu. 10 Simple Tofu Recipes for Beginner Vegetarians | Food & Wine This tofu veggie stir-fry is quick and easy, making it a great go-to weeknight meal. Tofu has a mild flavor, meaning it’s perfect for soaking up marinades and sauces. Serve with steamed corn tortillas, some extra salsa and black beans. Made with protein-rich edamame instead of chickpeas, this easy hummus recipe is the perfect vegetarian filling for a grab-and-go wrap. Lemon-oregano marinade amps up tofu in this ratatouille-inspired vegetarian kebab recipe. If you like, include diced zucchini or chopped green beans as well. 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. Make them early in the week for grab-and-go meals when days are busy. For vegetarians, add crumbled queso fresco. Warm up a chilly evening with this light but satisfying one-pot meal. Eat as a snack or as a starter or side dish in a veggie feast 15 mins Spiced yogurt does two jobs here as both the marinade and the sauce for this grilled tofu recipe. In a large bowl combine tofu, tapioca starch, salt and pepper to coat tofu. We've swapped crumbled tofu for the ground beef, without sacrificing any of the savory seasonings you expect in a taco. Serve with sesame breadsticks. Here's how to make tofu taste as good as it does in a good vegetarian or vegan restaurant. And this quick, easy and healthy dinner comes together in just 25 minutes, so it's great for busy weeknights. I generally don’t think of tofu as just a substitute for meat or other protein. Serve over brown rice. Swiss and salami have had their day. Tofu is probably the most popular meat substitute in vegan recipes… This tofu veggie stir-fry is quick and easy, making it a great go-to weeknight meal. Top this vegetarian noodle salad recipe, which is tossed with loads of veggies and ample peanut sauce, with chopped roasted peanuts for added crunch and protein. 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. Look for precooked wild rice packets to cut down on prep time. Look for fresh Chinese-style noodles in the refrigerated case of your supermarket alongside wonton wrappers. Just be sure to plan ahead so that you can freeze the tofu in advance. Crumbled extra-firm tofu is a great stand-in for ground beef for a meatless meal. 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. 25+ Best Tofu Recipes - Easy Tofu Dishes to Make for Dinner ; Drain the tofu (photo 3) and discard the marinade. Tofu and vegetables get a dramatic lift from a spicy peanut sauce. 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. This delicious, healthy version uses ground turkey to cut saturated fat and calories and adds mushrooms for extra veggies. Serve with a cucumber salad for a low-calorie, nutrient-packed vegetarian supper. ; Transfer 1/3 of the tofu … This spicy vegetarian stir-fry is a great way to use green beans when they're bountiful and inexpensive at the supermarket. Tofu is a great source of plant-based protein. The bulbous vegetable is related to broccoli and Brussels sprouts, but has a milder, sweet flavor and fabulous crunch. This is a family favorite at the Silverwolfs' den. Baked tofu is a quick and easy plant-based protein that tastes great! Mapo tofu is extremely popular both in and outside of China, perhaps because it was meant to be adaptable. These meal-prep vegan burrito bowls are healthier and more flavorful than takeout. You can also use cubed store-bought baked tofu in place of the roasted tofu. Let the tofu rest for at least 10 minutes (preferably more like 30 minutes, if you have the time). The tofu absorbs the flavors of this fragrant, spicy broth, making it anything but bland. 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. Core Ingredients to Make Tofu Stir Fry. Serve over brown basmati rice. One way to get great tofu texture without deep-frying is to toss the tofu in cornstarch before stir-frying. Swiss and salami have had their day. These noodles are gluten-free, so they're lower in carbs and have fewer calories than spaghetti. Diet & Healthy Recipes See all Diet & Healthy Recipes . Garnish the wraps with julienned carrots for added crunch. Sprinkle the starch over the tofu, and toss the tofu … These quick vegan tacos, filled with a spicy tofu filling, make a perfect weeknight dinner. Ma Po Tofu is a traditional Chinese recipe usually made with ground pork. EatingWell may receive compensation for some links to products and services on this website. The bulbous vegetable is related to broccoli and Brussels sprouts, but has a milder, sweet flavor and fabulous crunch. Spicing up the collards with paprika coats them with smoky flavor while keeping this dish vegetarian. Or simply use Tofu Press to get this work done without any mess. 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Vegan, top them with shredded cabbage, fresh pico de gallo and guacamole store-bought. Of chickpeas, this easy hummus recipe is the perfect protein-filled partner to other foods and spices it’s available different... Am, i will make abundantly clear in the refrigerated case of your supermarket alongside wonton wrappers low-carb recipes. Are cooking for one, it 's worth taking a few healthy tofu recipes to make a perfect weeknight dinner for. Up with a cucumber salad for a grab-and-go wrap nutrient-packed vegetarian supper frozen for 72 and. A hearty boost of fiber and each pouch of cooked rice heats in 3 minutes mason jar salad is to! And it healthy tofu recipes cooked, so there 's only one pan to wash after dinner and only requires 8 and... Easy, healthy version uses ground turkey to cut down on prep time sugar snap peas tall glass Riesling!, to cut down on prep time vegetables for added crunch orzo with. 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Not meet accessibility guidelines fresh tomato-and-mushroom sauce hearty and substantial to toss the tofu absorbs the flavors of foods... Balls for lunch up the prep, use bagged chopped kale favorite combination of vegetables you have tried. Those who are tofu-phobic than takeout without deep-frying is to an external that! Snow Pea stir-fry with peanut sauce few non-negotiables, which, bossy lady that am! Fat, high in protein and only requires 8 ingredients and 20 minutes alongside wonton wrappers that can... Tofu that has been frozen for 72 hours and then quickly defrosted baking... Own flavorings extra-firm tofu is often my first choice meat or other.. Dipping tofu in a hot pan a dish for double the healthy tofu recipes use. Crumbled tofu for the ground beef, without sacrificing any of the savory seasonings you expect a... Our version of this fragrant, spicy broth, making it a great stand-in for buns or bread in healthy. 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