20 Simple and Delicious Tofu Recipes
Source: Vaaseenaa, AdobeStockIn recent years, the popularity of soy cheese tofu has rapidly increased. Firstly, this was facilitated by the popularization of healthy eating, and tofu is a very beneficial product. Secondly, the trend for Asian cuisine, where tofu is used very often, has had an impact. Let's figure out what you can cook with it! We're sharing 20 excellent recipes!
1. Baked Tofu in Soy Sauce
Source: syrofil.ruServe it as an appetizer with sauce or alongside a side dish.
You will need: 500g tofu, 50ml soy sauce, spices, 1 tsp olive oil.
Preparation: Mix soy sauce, oil, and spices. Slice the tofu, place it on parchment paper, and brush with the sauce. Bake the tofu in the oven for 15 minutes at 200 degrees Celsius. Then flip, brush with sauce on the other side, and bake for another 15 minutes. Repeat these steps once more if desired.
2. Fried Tofu with Vegetables
Source: pinterest.comOne of the easiest and most original tofu recipes.
You will need: 200g tofu, 200g zucchini, 1 tomato, 1 carrot, 100g bell pepper, 2 tbsp canned corn, spices.
Preparation: Cut the tofu into sticks, season, and fry on all sides in a pan for just 1 minute. Cut all vegetables into similar sticks and fry them separately over high heat until golden brown. Add corn, tofu, and spices, and heat the dish for a couple more minutes.
3. Tofu Curry
Source: pinterest.comSpicy tofu with chili pepper pairs perfectly with this vibrant Indian sauce.
You will need: 250g tofu, 1 onion, 2-3 cloves garlic, 100ml coconut milk, 1 tsp curry, 1 tsp turmeric, 0.5 tsp paprika, 1 tsp ground ginger, 1 pinch salt, 1 pinch cinnamon.
Preparation: Finely chop the onion and garlic, and sauté them for a couple of minutes until soft. Add all spices and fry everything together for another couple of minutes. Pour in the coconut milk, bring the sauce to a boil, and simmer for 5-7 minutes over low heat. Add the diced tofu and simmer for another 5 minutes.
4. Tofu Noodles
Source: dzen.ruRice noodles pair especially well with tofu.
You will need: 100g noodles, 1 zucchini, 100g tofu, 1 carrot, 2 cloves garlic, 2cm ginger, 1 chili pepper, soy sauce.
Preparation: Cook the noodles according to package instructions. Slice the zucchini and carrot into ribbons using a vegetable peeler, and dice the tofu. Mince the chili, garlic, and ginger. Fry them for 1 minute over high heat, then add the carrot and zucchini. Fry the vegetables for 5 minutes over low heat, add the tofu and noodles, pour in soy sauce, and simmer for another 3 minutes.
12 Lean Tofu Recipes That Will Surely Surprise You
5. Greek Salad with Tofu
Source: lifehacker.ruA lean and vegan version of the salad without feta, but no less delicious.
You will need: 2 tomatoes, 1 cucumber, 1 bell pepper, 1/2 red onion, 2-3 slices tofu, 1-2 handfuls olives, 3 tbsp olive oil, 1 tbsp lemon juice, 1 tsp oregano, spices.
Preparation: Slice the onion into feathers, dice the tofu, and cut the other vegetables into large pieces. Add the olives and dress the salad with olive oil, lemon juice, oregano, and spices.
6. Tofu and Spinach Soufflé
Source: sgastronomy.ruWhen you crave something truly unusual – choose this recipe.
You will need: 20g pistachios, 200g spinach, 200g parsley, 50ml vegetable broth, 100g tofu, 4 egg whites, 1 tbsp olive oil.
Preparation: Blend the pistachios into a paste. Add parsley and spinach, pour in the broth, and blend again until smooth. Add tofu and blend once more until homogeneous. Mix this mass with olive oil. Whisk the egg whites until stiff peaks form and gently fold them into the soufflé. Spoon into muffin molds and bake for 6-8 minutes at 200 degrees Celsius.
7. Tofu Syrniki (Cheese Pancakes)
Source: kurkuma.ruSurprisingly, homemade syrniki can also be made lean.
You will need: 100g tofu, 2 tbsp coconut milk, 2 tbsp flour, 1 tsp sugar, 2 tsp coconut flakes.
Preparation: Mash the tofu with a fork, add all other ingredients, and mix thoroughly. Form the syrniki and fry them in a pan on both sides.
8. Chocolate Tofu Mousse
Source: mavink.comTofu is excellent for making even desserts!
You will need: 300g tofu, 3/4 cup brown sugar, 3 tbsp cocoa, 1 tbsp hot water, 1 tsp instant coffee, 1 tsp vanilla extract, 1 pinch cinnamon.
Preparation: Mash the tofu with sugar using a fork. Add cocoa, cinnamon, vanilla, and coffee dissolved in water. Blend the entire mixture, spoon into molds, and refrigerate for 1 hour.
Fried Tofu: 15 Simple Recipes You'll Love
9. Orange Tofu
Source: emilieeats.comThis original cooking method will surprise even long-time fans of soy cheese.
You will need: 450g tofu, 200g flour, 1 orange, 2 tbsp brown sugar.
Preparation: Dice the tofu, coat it in flour, fry until golden brown in a pan, and set aside. Squeeze orange juice into the same pan and simmer until thickened. Place the tofu in a baking dish or on a baking sheet, pour orange sauce over it, sprinkle with sugar, and bake for 15-20 minutes at 180 degrees Celsius.
10. Miso Soup with Tofu
Source: recept-borscha.ruDelicious miso soup, if you can get all the ingredients.
You will need: 120g miso paste, 2-3 tbsp hondashi broth, 100g tofu, 4-5 tbsp wakame seaweed, 10-15 dried shiitake mushrooms, 3 green onion stalks.
Preparation: Soak wakame seaweed in water until rehydrated. Do the same with shiitake mushrooms. Dissolve miso paste in 1 cup of water. Boil 1 liter of water, add shiitake mushrooms along with their soaking liquid, and cook for 15 minutes.
Add hondashi, stir, add miso paste and stir again. Then add the seaweed, bring everything to a boil, add diced tofu, stir, and remove the miso soup from heat. Let it steep for a while under the lid.
11. Lean Tofu Pâté with Beans and Mushrooms
Source: pinterest.comA very satisfying spread for bread or crackers.
You will need: 1 cup cooked or canned beans, 100g tofu, 6 champignons, 1 onion, 2 cloves garlic, 2 tbsp soy sauce, spices.
Preparation: Chop the onion and mushrooms and fry until cooked. Add beans, spices, soy sauce, and simmer for 5-7 minutes. Add tofu and blend the pâté until smooth.
12. Pomegranate Tofu Smoothie
Source: about-tea.ruYou can use other fruit juices, but with pomegranate, it will be especially vibrant.
You will need: 85g tofu, 1/2 cup pomegranate juice, 1 cup berries to taste, 2 tsp honey, 1 handful ice cubes.
Preparation: Lightly mash the tofu with a fork. Add all ingredients to a blender and blend thoroughly until smooth.
Turkey Dishes: 20 Most Delicious Recipes
13. Banana Tofu Pudding
Source: dzen.ruSprinkle the finished pudding with chopped chocolate or coconut flakes.
You will need: 2 bananas, 230g tofu, 2 tbsp agave syrup or other to taste, 1 tsp vanilla extract.
Preparation: Roughly chop the tofu and bananas. Blend all ingredients until smooth and divide into molds. Refrigerate the dessert for a couple of hours.
14. Lentil Soup with Tofu
Source: foodnetwork.comA warming soup that is especially good for autumn and winter.
You will need: 1 cup lentils, 1 carrot, 1 onion, 2 cloves garlic, 1 tsp adjika or tomato sauce, 80g tofu, spices, sesame seeds, green onions.
Preparation: Finely chop the onion and carrot, lightly fry them until soft, and add adjika. Separately, cover lentils with water, boil until cooked, and add all the vegetables. Blend the soup, season to taste, and bring to a boil again. Remove from heat, add diced tofu to the soup, sprinkle with sesame seeds and green onions.
15. Potato Patties with Tofu and Nori
Source: pinterest.comThese patties will definitely diversify your diet!
You will need: 550g potatoes, 250g tofu, 3 nori sheets, 1.5 tbsp flour, 3 sprigs of herbs, spices.
Preparation: Boil potatoes until cooked and grate them finely. Grate the tofu in the same way, chop the herbs, and crumble nori on top. Add spices, mix the mass thoroughly, form patties, coat them in flour, and fry on both sides.
16. Tofu Sauce
Source: здоровое-питание.рфA good dip sauce for any snacks for home gatherings.
You will need: 100g tofu, 3 tbsp olive oil, 2 tbsp white wine vinegar, 1 tsp sugar, 25g mustard, 3 tbsp soy sauce, 1 clove garlic, spices.
Preparation: Chop or lightly mash the tofu with a fork. Add all sauce ingredients to a blender and blend until smooth.
Pot Dishes: 20 Quick and Delicious Recipes
17. Tofu and Avocado Spread
Source: sovet-ok.ruSuitable for sandwiches, canapés, tartlets, and other appetizers.
You will need: 1 avocado, 100g tofu, 1/2 lemon, 2 tbsp yogurt, 2 cloves garlic.
Preparation: Mash the tofu with a fork and do the same with the peeled avocado. Combine both masses, add lemon juice, yogurt, and crushed garlic, mix the spread, and season to taste.
18. Tofu Patties
Source: mirtesen.ruHearty and protein-rich – they can even replace meat patties.
You will need: 250g tofu, 2 tbsp each of wheat and corn flour, 1 tsp coriander, spices, 2 green onion stalks, 2 tbsp breadcrumbs.
Preparation: Mince the tofu in a blender. Add both types of flour, spices, and chopped green onions, and mix the mass. Form patties, coat them in breadcrumbs, and fry in a pan.
19. Tofu Dessert with Peanut Butter
Source: pinterest.comGarnish the dessert with chopped nuts and grated chocolate.
You will need: 350g tofu, 1/2 cup peanut butter, 1/2 cup powdered sugar.
Preparation: Add all ingredients to a blender and blend thoroughly. Spoon the dessert into molds and refrigerate for half an hour.
20. Vegetarian Tofu Omelet
Source: vkusvill.ruOf course, this is not a classic omelet – because there are no eggs here. But it's a good protein alternative!
You will need: 400g tofu, 100g red onion, 250g bell pepper, 2 cloves garlic, 300g tomatoes, 3 green onion stalks, 2 tbsp water, 1 tsp turmeric, spices.
Preparation: Finely chop the garlic and all vegetables except tomatoes, and fry them for 5-7 minutes until soft. Mash the tofu with a fork, add it to the pan, season, and fry for another 5 minutes. After that, add chopped tomatoes and water, and simmer for another 10 minutes. Finally, sprinkle the omelet with green onions.
Share