Tofu Healthy Recipes

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THE BEST 4 TOFU HEALTHY RECIPES

1# Asian Garlic Tofu

Asian Garlic Tofu cooks up crispy with tons of salty, sweet, and spicy flavor. Serve with broccoli and rice for a fantastically delicious vegetarian meal.

COURSE: MAIN COURSEPREP TIME: 1 HOURCOOK TIME: 10 MINUTESTOTAL TIME: 1 HOUR 10 MINUTESSERVINGS: 2 SERVINGSCALORIES: 352KCALAUTHOR: CHRISTIN MAHRLIG

Asian Garlic Tofu is a vegetarian meal full of salty, sweet, and spicy flavor.

INGREDIENTS

• 1 package super firm tofu
• 1/4 cup Hoisin sauce
• 2 tablespoons soy sauce
• 1 teaspoon sugar
• 1 teaspoon freshly grated ginger
• 2 cloves garlic, minced
• 1/4 teaspoon red pepper flakes
• 1 tablespoon olive oil
• 1 teaspoon sesame oil
• green onions for garnish
• rice for serving

INSTRUCTIONS

1. Remove tofu from packaging. Place about 4 paper towels on a plate. Set tofu on top of plate and cover with more paper towels. Place a cast iron pan or something else that is heavy on top. Let sit 30 minutes.
2. In a medium bowl, stir together Hoisin sauce, soy sauce, sugar, ginger, garlic, and red pepper flakes.
3. Cut tofu into bite-sized pieces. Place in bowl with sauce and toss to coat. Let sit 30 minutes.
4. Heat olive oil in a medium cast iron pan over medium-high heat. Once really hot, add tofu. Once nicely seared on the bottom, flip over. Continue to cook until seared on bottom.
5. Drizzle with sesame oil and remove from heat.
6. Sprinkle with green onions and serve with rice.

This article adapted from this site

2# Firecracker Tofu

Prep Time: 25 min Cook Time: 45 min Total Time: 1 hour 10 minutes

Yield: 4 servings 1x

Category: main dish

Ingredients

1 14oz package extra firm tofu, pressed for 20 min-1 hr, (I recently got this tofu press from amazon and I love it!)

1/3 cup cornstarch

1 tbs soy sauce

½ cup vegan mayo

1 ½–2 ½ tbs vegan milk (will depend how thick your vegan mayo is)

1 tbs soy sauce

Fresh cracked black pepper

½ cup light brown sugar

1/3 cup franks red hot

2 tbs vegan butter

½ tsp vegan Worcestershire sauce

¼ tsp garlic powder

1 tbs apple cider vinegar

¼ tsp salt

¼ tsp red pepper flakes

Instructions

1. Heat oven to 350 degrees F, spray a large (9 x 11″) baking dish with cooking spray or grease with extra vegan butter and set aside
2. Cut tofu into 1-inch cubes, I like to filet it in half then cut into cubes.
3. In a large bowl, toss tofu with soy sauce and some fresh cracked black pepper and set aside
4. In a small saucepan add brown sugar, franks red hot, and butter heat over medium heat and stir until the butter is melted and brown sugar dissolves. Off the heat and add Worcestershire, garlic powder, apple cider vinegar, salt and red pepper flakes. Set aside.
5. Place the corn starch in a medium bowl and in another medium bowl mix together the vegan mayo and milk. How much milk you need will vary according to what mayo you use. I’ve found that different brands have different consistencies. I used the vegan Hellman’s brand which is the thickest I have found and I needed 2 ½ tbs of milk. You want the consistency to still be thick but not too thick. It needs to coat the outside of the tofu like a beaten egg would.
6. Take a piece of tofu, toss in corn starch, and then toss in mayo/milk mixture. Place on a clean plate to the side and repeat until all tofu is battered.
7. Heat a large skillet over medium-high heat and add ¼ cup oil. Once the oil is hot, add battered tofu pieces, cooking 2-3 minutes then flipping and cooking another 2-3 minutes. Remove from pan and place in prepared baking dish.
8. Stir the franks red hot/butter mixture to recombine, then pour over the tofu in the baking dish. Place baking dish with tofu in the oven, bake for 20 minutes, then flip and bake for another 10-15 minutes. Serve immediately.

This article adapted from this site

3# Crispy Baked Tofu Nuggets

yield: 4 SERVINGSprep time: 15 MINUTEScook time: 30 MINUTEStotal time: 45 MINUTES

These bite sized tofu nuggets made with panko bread crumbs. They're perfect with dinner or as an appetizer!

INGREDIENTS

• 1 block (14 ounces) extra firm tofu
• 1/2 cup vegetable broth
• 1 tablespoon lite soy sauce
• 1/2 cup all-purpose flour
• 2 flax eggs or eggs (1 flax egg= 1 tablespoon flax + 3 tablespoons water), let flax eggs sit 5 minutes before using
• 1 cup panko bread crumbs
• 1 and 1/2 teaspoons paprika
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon cayenne pepper , optional - makes it spicy!!
• 1/4 teaspoon salt
• 1/4 teaspoon fresh ground black pepper

INSTRUCTIONS

1. Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper. 
2. Slice the tofu into 10 squares: Cut the tofu into 5 slices along the long edge, then cut each column in half to make squares (see note for variations). Lightly press each slice of tofu with a paper towel to remove some of the liquid. 
3. To make the marinade, stir together the vegetable broth and soy sauce in a shallow pan. Marinate the tofu in the vegetable broth mixture for at least 10 minutes.
4. Prepare 3 bowls: one with the flour, one with panko bread crumbs and spices, and one with the flax eggs. Coat the tofu in the flour, then the flax eggs, then the panko.
5. Bake at 400 degrees F on the parchment lined baking sheet for 15 minutes. Carefully flip the tofu bites over, then bake for another 15 minutes. They're ready when golden brown and crispy.

NOTES

• Possible spice variations: Use 1-2 teaspoons of Cajun seasoning (my favorite brand) or spicy panko bread crumbs.
• Dipping sauces: My favorite Maple-Dijon dipping sauce: Combine 1/4 cup spicy brown mustard, 2 tablespoons mayo, 2 tablespoons honey or agave syrup, 1 teaspoon soy sauce. Or try out this sweet and spicy vegan BBQ sauce or tahini goddess dressing.
• Tofu nugget shape: You can cut the nuggets into a variety of squares or strips. I like to make thick nuggets that are dunkable and sturdy. Alternately, you can slice into tofu “fingers” or into smaller cubes. The cook time will be about the same, unless you make them very thin nuggets.
• To make gluten-free: Use all-purpose gluten free flour in place of all-purpose flour. Choose a certified gluten-free panko breadcrumb in place of traditional panko. Tamari can be used in place of soy sauce.

This article adapted from this site

4# Sesame Tofu with Broccoli

Easy and healthy sesame tofu recipe, air fry or bake it before coating in an oil free sticky garlic ginger sesame sauce. Crispy golden around the edges using maple syrup instead of honey, gluten free and vegan!

CourseMain Course

 CuisineAsian

 Keywordplant based, sesame tofu, tofu, vegan,

 Prep Time5 minutes

 Pressing Time:35 minutes

 Total Time40 minutes

 Servings4 people

 Calories207kcal

 AuthorFlorentina

Ingredients

• 15 oz block firm tofu ~organic
• 2 tbsp tapioca
• 1 lime ~for serving

Sesame Sauce:

• 3 tbsp tamari sauce
• 2 tbsp apple cider vinegar (or lime juice)
• 3 tbsp maple syrup (or brown sugar)
• 2 cloves grated garlic (or 1 tsp garlic powder)
• 2 tsp fresh ginger root ~grated
• 6 tbsp water
• 1 tbsp tapioca or corn starch
• 2 tbsp sesame seeds
• 1 pinch red pepper flakes (optional)

US Customary - Metric

Instructions

Press the Tofu:

• Remove tofu from the package and drain the water. Slice in half lengthwise so you end up with 2 thinner slices. Place on a lint free towel lined plate and fold the sides over. Cover with another lint free towel and place a heavy item on top, something with good balance. Allow the tofu to press for at least 35 minutes or overnight. (If pressing overnight make sure to transfer to the refrigerator and keep cool)
• Use your hands and roughly tear the tofu into bite size pieces. Transfer to a bowl and sprinkle with a tiny pinch of sea salt and two tablespoons of tapioca. Gently toss to coat well.

Air Fryer Method:

• Place the tofu on a parchment lined air fryer tray and air fry at 375" for 15 to 17 minutes until golden around the edges. (I do this in my Cuisinart Toaster Air Fryer, if you are using something different you might need to adjust the timing as it could take a little longer)

Oven Baked Method:

• Spray the pressed tofu pieces with a light coat of sesame oil. Dust with 2 tablespoons of tapioca and toss to coat well. Arrange on a parchment lined baking sheet preferably without touching each other. Bake at 400"F for 25 to 30 minutes until golden around the edges.

Make the Sesame Sauce:

• In a small bowl whisk together all the sauce ingredients until combined. Transfer to a sauce pan and bring to a simmer. Cook a minute or so until the sauce has thickened.
• Transfer the cooked tofu into the sesame sauce and toss to coat well all over. Serve over steamed broccoli with brown rice or noodles.

Nutrition

Calories: 207kcal | Carbohydrates: 25g | Protein: 12g | Fat: 7g | Saturated Fat: 1g | Sodium: 762mg | Potassium: 101mg | Fiber: 2g | Sugar: 10g | Vitamin C: 5mg | Calcium: 204mg | Iron: 3mg

This article adapted from this site

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