Tofu is the popular protein source of vegans. This sponge like food product is made by processing water, soybeans and some coagulating agent. The most attractive and useful characteristic of tofu is, that it does not have its own taste and it absorbs the flavor of the ingredients it is mixed with. It is greatly versatile in nature and can be cooked in various ways. Tofu is available in different forms, that include, silken tofu and regular tofu, where silken tofu is soft in texture while regular tofu is firm. Different cooking techniques are required for both these types of tofu. Let us take a look at some easy recipes to prepare tofu.
Simple Tofu Recipes
Tofu Vegetable Bake
Ingredients
- Large onion - 1/2
- Carrot - 1
- Spinach - ½ cup
- Firm tofu - ½ to 1 block
- Olive oil - 1 tablespoon
- Tomatoes - 1 or 2
- Pepper and spices of your choice
- Salt to taste
Procedure: This tofu recipe is one of the easiest tofu recipes for kids. Due to its vegetable and tofu content, it is highly healthy and nutritious and can be served for snacks or meals. It also requires very less time and efforts to prepare. To prepare this easy tofu recipe first cut all the vegetables and tofu into small pieces. Put them together into a baking pan and pour some olive oil over the mixture. Add pepper and selected spices and mix the ingredients together. Add the spices and salt according to your requirements. Then preheat the oven at 375 degrees and bake the mixture for approximately half an hour. Your baked tofu vegetable is ready to serve and eat.
Tofu Salad
Ingredients
- Mayonnaise - 1/3 cup
- Lemon juice - ½ cup
- Celery diced - ½ stalk
- Garlic powder - ½ teaspoon
- Onion powder - ½ teaspoon
- Mustard - 1 tablespoon
- Firm Tofu - 1 block
Procedure: This tofu salad is one of the best fillings for sandwiches. First take the tofu block, drain the water from it and mash this tofu thoroughly. After mashing it, add all the ingredients to the tofu and stir the mixture, so that, all the ingredients get mixed properly. Your tofu salad is ready. Use it to serve as filling for sandwiches and enjoy the taste.
Tofu Souffle
Ingredients
- Mashed Tofu -1 ½ cups
- Canned asparagus (drained and chopped) - 1 cup
- Green onion (chopped) - 2 tablespoons
- Dry mustard - ¼ teaspoon
- Egg yolks - 4
- Egg whites - 4
- Whole wheat bread - 3 slices
- Butter (melted) - 2 tablespoons
Procedure: First beat the egg whites properly. In a blender, add all the ingredients (except egg whites) to form smooth paste. Add salt and taste according to your requirements. Then, add the egg whites after the paste is formed. Take a souffle dish and oil its surface and pour the mixture into it. Preheat the oven at 325 degrees and bake the mixture for 40-50 minutes to give a golden brown color.
Tofu Bites
Ingredients
- Firm Tofu - 16 ounces
- Maple syrup - 2 tablespoons
- Vinegar - 1 tablespoon
- Sesame seeds - 1 tablespoon
- Ground black pepper - 1/4 teaspoon
- Soy sauce - 1/4 cup
- Garlic powder - 1/4 teaspoon
- Hot sauce - 1 dash
- Ketchup - 2 tablespoons
- Liquid smoke flavoring - 1 teaspoon
Procedure: Cut the tofu cubes to form small cubes and drain out the excess water from them. Add maple syrup, ketchup, vinegar, soy sauce and hot sauce in a bowl and stir them together. Then add garlic powder, black pepper, liquid smoke and sesame seeds to this mixture. Put the tofu cubes in this mixture and let them marinate for 5 minutes. Now, take a baking sheet and apply oil to its surface. Keep the tofu cubes on this sheet and place them in a preheated oven at 375 degree for 15 minutes. Then, turn the tofu and bake the other side to get golden brown color for 15 more minutes. Delicious yummy tofu bites are ready to eat.
These were some of the quick and easy
tofu recipes. Try these recipes and enjoy the taste along with the various health benefits of tofu.
