16 comments. We've paired shrimp with a time-saving store-bought fresh vegetable medley and a zesty homemade sauce and served it over tofu noodles. 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. Creamy Thai curry sauce gives tofu a spicy, satisfying kick. 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. You can adjust the amount of curry paste depending on your spice preference. We boost the flavor with garlic powder, paprika and tamari, but feel free to add your own flavorings. Our 12 beginner tofu recipes will teach you how to prepare tofu through frying, baking, blending, and more. 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. We've swapped crumbled tofu for the ground beef, without sacrificing any of the savory seasonings you expect in a taco. Mild-flavored tofu benefits from this intensely flavored lemon juice-and-garlic-based marinade. Coating the tofu in cornstarch before you cook it gives it a light crust. 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. Similarly, in our version of this takeout favorite we stir-fry the ingredients in only a little bit of oil. These easy tofu cooking tips, starting with the tofu press, will make all tofu recipes taste good. EatingWell may receive compensation for some links to products and services on this website. 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. Cut into 1-inch cubes. Tofu isn't just great for stir-fry and scrambles, but also dips, dressings, and other yummy dishes. Serve with brown basmati rice and lime wedges. The tofu absorbs the flavors of this fragrant, spicy broth, making it anything but bland. Eat as a snack or as a starter or side dish in a veggie feast 15 mins This spicy vegetarian stir-fry is a great way to use green beans when they're bountiful and inexpensive at the supermarket. You can spray it first with nonstick spray, if you wish. Tofu is probably the most popular meat substitute in vegan recipes… This plant-based main-dish salad packs a powerful punch of greens, nutrients and flavor. Let the tofu rest for at least 10 minutes (preferably more like 30 minutes, if you have the time). Or double the recipe and use the hummus for a healthy snack with cut-up vegetables. Let it cook for several minutes without stirring to help it develop a little crust. This Italian classic will please even those who are tofu-phobic. It's as pleasing to the eye as it is to the palate. Take taco night in a new direction with these healthy vegan tacos. Spaghetti squash pad Thai includes broiled tofu and it's a tasty low-carb dish. This 20-minute recipe is one you'll want to try. 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. It's as pleasing to the eye as it is to the palate. The vinaigrette rounds out the dish with tangy-sweet kick. This delicious, healthy version uses ground turkey to cut saturated fat and calories and adds mushrooms for extra veggies. 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. It gives the tofu a meatier texture and helps it absorb the sauce. Serve with iced tea. 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. Just be sure to start with firm or extra-firm tofu and press out the excess moisture before cooking. Learn how to ace hot chocolate charcuterie boards! Coating the tofu in cornstarch before you cook it gives it a light crust. Serve the curry over lightly warmed zucchini noodles to get even more veggies in your 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. If you like, include diced zucchini or chopped green beans as well. Be sure to rinse the noodles until they're cold, then give them a good shake in the colander until they're well drained. Serve with whole-wheat orzo tossed with olive oil and herbs, or in a wrap with yogurt sauce. Delicata squash's thin skin is tender when it's cooked, so there's no need to peel--another time saver. You can find it in flavors like teriyaki and sesame, both of which are delicious here. This veggie-packed salad has plenty of protein and fiber, so you'll feel full and satisfied. Cooking crumbled firm tofu in a skillet approximates the fluffy texture of scrambled eggs in this vegetable-studded, vegetarian main dish. Or simply use Tofu Press to get this work done without any mess. In the Sichuan province of China where this dish originates, the tofu wouldn't be deep-fried like it is so often in America. Here, we substitute tofu for the cheese and incorporate low-fat yogurt and sliced onions for a healthier version that retains its authenticity. You can also use cubed store-bought baked tofu in place of the roasted tofu. 10 easy low-carb tofu recipes that range from savory to sweet, like tofu stir-fry, chocolate tofu pudding and more. Serve with: Chinese egg noodles or rice noodles and a glass of Riesling. This soy ingredient is a blank flavor slate making it the perfect protein-filled partner to other foods. 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. Baked tofu tossed with storebought Thai peanut sauce makes a quick and healthy sandwich filling. Mapo tofu is extremely popular both in and outside of China, perhaps because it was meant to be adaptable. It comes together so easily: just whisk together a marinade, soak the tofu, spread the tofu on a pan, bake and enjoy! All Right Reserved. Serve with steamed brown rice for a healthier take on a classic takeout dish. Find healthy, delicious quick & easy tofu recipes, from the food and nutrition experts at EatingWell. This tofu veggie stir-fry is quick and easy, making it a great go-to weeknight meal. Are you a spiralizing pro? You are going to love this baked tofu recipe! To speed up the prep, use bagged chopped kale. Serve with quinoa or brown rice. 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. Serve over brown rice. Offers may be subject to change without notice. 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. Stuff crisp lettuce leaves with a savory filling inspired by PF Chang's famous lettuce wraps. Baked tofu is a quick and easy plant-based protein that tastes great! Serve over brown rice. Watching your carb intake? If you're shy about spice, cut back on the amount or leave them out completely. Look for precooked wild rice packets to cut down on prep time. Place the tofu in the air fryer basket. Chinese hoisin sauce gives this healthy sesame noodle recipe just a touch of sweetness. 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. Sauteed tofu makes a simple fresh tomato-and-mushroom sauce hearty and substantial. Serve with brown rice and make it extra special with a drizzle of sesame oil just before serving. And this quick, easy and healthy dinner comes together in just 25 minutes, so it's great for busy weeknights. 10 Easy Recipes to Whip Up With a Block of Tofu. 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. If you like spicy food, increase the amount of crushed red pepper. Serve this warm salad with crunchy breadsticks and a tall glass of iced jasmine tea. Let’s be real- tofu doesn’t really taste like a whole lot. Tofu, rice and vegetables are classic bento ingredients. Sprinkle on a little crunch with slivered almonds, and just a hint of tropical sweetness with unsweetened coconut. This tofu veggie stir-fry is quick and easy, making it a great go-to weeknight meal. Made with protein-rich edamame instead of chickpeas, this easy hummus recipe is the perfect vegetarian filling for a grab-and-go wrap. These meal-prep vegan burrito bowls are healthier and more flavorful than takeout. Swap 5 cups of raw zucchini, carrot or other veggie “noodles” for the cooked pasta. 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. The best thing about tofu--besides its nutritional value--is the way it carries other flavors, such as the tanginess of this sesame dressing. To keep green veggies vibrant and crisp, cook them briefly and immediately dunk them into a bowl of ice water. I only have a few non-negotiables, which, bossy lady that I am, I will make abundantly clear in the following bullets. Feel free to customize this speedy tofu and vegetable scramble with your favorite combination of vegetables and spice. This is how we treat it. This recipe uses tofu that has been frozen for 72 hours and then quickly defrosted. All Right Reserved. Here we toss tempeh with a honey-sesame sauce and serve it over quinoa and shredded carrots for a satisfying vegetarian meal. This healthy sweet and sour tofu stir-fry is easy to whip together on weeknights. If you haven't tried kohlrabi yet, here's your excuse to buy it. Bonus: Everything is cooked in one skillet, so there's only one pan to wash after dinner. Baked tofu has a firm, toothsome texture that crisps well in a hot pan. 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. 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. Swiss and salami have had their day. If you haven't tried kohlrabi yet, here's your excuse to buy it. 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. Since it’s available in different textures — silken, soft, firm, and extra firm — it’s also versatile in preparation techniques. 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. Arrange the cubes evenly, so that the air has room to circulate. Look for fresh Chinese-style noodles in the refrigerated case of your supermarket alongside wonton wrappers. Warm up a chilly evening with this light but satisfying one-pot meal. 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. Bonus: Everything is cooked in one skillet, so there's only one pan to wash after dinner. Thai curry paste delivers a spicy kick-in-the-pants in this healthy peanut noodle recipe. We like broccoli best in this tofu stir-fry, but any mixture of vegetables you have on hand will work. The bulbous vegetable is related to broccoli and Brussels sprouts, but has a milder, sweet flavor and fabulous crunch. Tofu is a great source of plant-based protein. It cooks up quickly and requires … 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. Cabbage is a tasty low-calorie stand-in for buns or bread in this healthy, gluten-free lettuce wrap recipe. This recipe on the whole is very flexible. Tofu & Snow Pea Stir-Fry with Peanut Sauce, © 2020 EatingWell.com is part of the Allrecipes Food Group. To punch up the heat, add a dab of chile-garlic sauce. Tofu is a source of protein, but it's really a vegetable. this link is to an external site that may or may not meet accessibility guidelines. It takes on the flavors of other foods and spices. Or opt for a smoked version, which has the same texture with a more robust flavor. Find healthy, delicious tofu recipes, from the food and nutrition experts at EatingWell. Use extra firm tofu for better results. If the tofu … This recipe is for those crazy weeknights when you aren’t … Meat and tofu can often share a dish for double the umami. It comes out of the oven crispy, flavorful, and ready to add some zing to salads, noodle (or zoodle) bowls, sandwiches, and more. Place tofu block in a dishtowel or paper towel and squeeze to remove moisture. Rather than rice noodles, spaghetti squash is paired with the tofu, fish sauce, cilantro, tamarind, scallion, garlic, bean sprouts, and roasted peanuts. 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. Add healthy protein with convenient baked tofu slices, which have a firm texture that is well suited to salads and sandwiches. 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. Spicing up the collards with paprika coats them with smoky flavor while keeping this dish vegetarian. Thai curry paste delivers a spicy kick-in-the-pants in this healthy peanut noodle recipe. One way to get great tofu texture without deep-frying is to toss the tofu in cornstarch before stir-frying. Cook at 400 degrees Fahrenheit until crispy, about 10 minutes. 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. Credit: www.wellplated.com. Crispy Tofu Recipes. Serve with steamed corn tortillas, some extra salsa and black beans. So It’s important you have lots of flavourful ingredients in the marinade to make it worth eating. 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. You can also use the filling in burritos, bowls, taco salads and to top nachos. Dipping tofu in buttermilk makes the coating stick for a crispy pan-fried tofu, reminiscent of fried chicken. Let’s talk about the essentials to make a healthy tofu stir fry. Key Ingredients for the Healthy air fryer tofu marinade. Prep the ingredients ahead of time for an easy vegan lunch idea to pack for work. 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. Take taco night in a new direction with these healthy vegan tacos. Make them early in the week for grab-and-go meals when days are busy. this link is to an external site that may or may not meet accessibility guidelines. 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. Sprinkle the starch over the tofu, and toss the tofu … Topping these bowls with prebaked tofu also cuts down on the time it takes to make this quick meal-prep lunch. Tofu and lots of fresh vegetables are stir-fried in just a bit of oil in this traditional Chinese dish. Place the tofu cubes in a bowl or shallow dish (photo 1). Quick to prepare, this Asian-style noodle soup has all the makings of a one-pot meal. Pantry ingredients and basic spices transform a package of tofu into a quick, simple meal--no slicing and dicing required. Good news: Deep-fying is not the only way to get golden, ultra-crispy tofu. Try tucking it into a whole-wheat pita pocket for a simple and satisfying breakfast sandwich-and a healthful alternative to fast-food fare. 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. Spiced yogurt does two jobs here as both the marinade and the sauce for this grilled tofu recipe. 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. Transfer the pressed tofu to a medium mixing bowl and drizzle with the olive oil and tamari. 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. These meal-prep vegan burrito bowls are healthier and more flavorful than takeout. Baked tofu has a firm, toothsome texture that crisps well in a hot pan. Easy marinated tofu, a super simple recipe that makes tofu tastes amazing. Warm up a chilly evening with this light but satisfying one-pot meal. The truth is: tofu is a super food in the kitchen. This tofu stir-fry is an easy, healthy weeknight dinner that’s loaded with veggies and comes together in less than 30 minutes. The bulbous vegetable is related to broccoli and Brussels sprouts, but has a milder, sweet flavor and fabulous crunch. Extra Firm Tofu – I prefer to use extra firm for this recipe as it crisps up better than other tofu … I generally don’t think of tofu as just a substitute for meat or other protein. You can find it in flavors like teriyaki and sesame, both of which are delicious here. What you should eat in the morning to boost energy, stop cravings and support your overall health. Serve with sesame breadsticks. Fry tofu in a coating of smoked paprika, garlic and seasoning to make these crispy tofu bites. 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. Easier method likes stir-frying, pan-frying, and grilling all delivery crave-worthy crispy tofu. We like smoked tofu, but any flavored baked tofu would work well in this recipe. Look for fresh Chinese-style noodles in the refrigerated case of your supermarket alongside wonton wrappers. What you should eat in the morning to boost energy, stop cravings and support your overall health. For vegetarians, add crumbled queso fresco. Just be sure to plan ahead so that you can freeze the tofu in advance. Serve with: Grilled eggplant and cherry tomato skewers and brown basmati rice. 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. Serve over brown rice instead of the zucchini noodles to add a hearty boost of fiber. 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. Core Ingredients to Make Tofu Stir Fry. Serve with iced tea. Make extra rice for dinner and roll leftovers into balls for lunch. (However, I find extra firm tofu from Trader Joes perfect for these type of recipes. Baked Tofu Recipe: Easy, Healthy Oil-Free Vegan Tofu. Feel free to customize this speedy tofu and vegetable scramble with your favorite combination of vegetables and spice. Enjoy it for breakfast, lunch or dinner. Try to use veggies that will all cook at the same rate, like peppers, green beans and sugar snap peas. Serve over polenta or toss with pasta. Serve the curry over lightly warmed zucchini noodles to get even more veggies in your weeknight dinner. This vegan substitute is perfect in lasagna, tacos, soup and more. Or opt for a smoked version, which has the same texture with a more robust flavor. Serve the curry over lightly warmed zucchini noodles to get even more veggies in your weeknight dinner. Note: give the tofu a toss about half way through cook time. Tofu and vegetables get a dramatic lift from a spicy peanut sauce. Here's how to make tofu taste as good as it does in a good vegetarian or vegan restaurant. Lemon-oregano marinade amps up tofu in this ratatouille-inspired vegetarian kebab recipe. Onion, celery and cheese make these burgers delicious. ; Transfer 1/3 of the tofu … Diet & Healthy Recipes See all Diet & Healthy Recipes . A flavorful roasted garlic mayonnaise makes a luxurious topping. 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. Toss to combine. 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. The tofu absorbs the flavors of this fragrant, spicy broth, making it anything but bland. This easy tofu curry, made with pretty delicata squash and hearty greens, cooks up in one skillet. Make them early in the week for grab-and-go meals when days are busy. We like smoked tofu, but any flavored baked tofu would work well in this recipe. Swiss and salami have had their day. Learn how to ace hot chocolate charcuterie boards! By stretching an egg with a little tofu, you reduce the cholesterol and saturated fat. This filling rice casserole, loosely based on paella, features seared corn, roasted peppers, garlic and red onions. 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. Chipotle peppers add kick to this tofu and broccoli stir-fry recipe. Tofu has a mild flavor, meaning it’s perfect for soaking up marinades and sauces. Slice some lemon wedges and pick up some whole-wheat pita bread to serve with this Greek-inspired meal. 25+ Best Tofu Recipes - Easy Tofu Dishes to Make for Dinner Here, we substitute tofu for the cheese and incorporate low-fat yogurt and sliced onions for a healthier version that retains its authenticity. Even when you are cooking for one, it's worth taking a few minutes to make a hot, protein-rich breakfast. These low-carb wraps made with tofu, mushrooms and daikon radish are an easy vegetarian dinner that beats takeout! 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. Tofu Stir Fry. Offers may be subject to change without notice. Serve over brown basmati rice. Feta, spinach and dill flavor these tofu patties. I eat everything, and tofu is often my first choice. We use frozen cauliflower rice, a low-carb substitute for white or brown rice, to cut down on prep time. This is a family favorite at the Silverwolfs' den. 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. Crumbled extra-firm tofu is a great stand-in for ground beef for a meatless meal. Bonus: Everything is cooked in one skillet, so there's only one pan to wash after dinner. These noodles are gluten-free, so they're lower in carbs and have fewer calories than spaghetti. 10 Simple Tofu Recipes for Beginner Vegetarians | Food & Wine Garnish the wraps with julienned carrots for added crunch. We've swapped crumbled tofu for the ground beef, without sacrificing any of the savory seasonings you expect in a taco. Plus, wild rice is a good source of fiber and each pouch of cooked rice heats in 3 minutes. You can also use the filling in burritos, bowls, taco salads and to top nachos. ; Drain the tofu (photo 3) and discard the marinade. Don't limit yourself to cabbage for this recipe--any fresh green sturdy enough to wrap around 1/2 cup of filling works. In a large bowl combine tofu, tapioca starch, salt and pepper to coat tofu. This spicy vegetarian stir-fry is a great way to use green beans when they're bountiful and inexpensive at the supermarket. 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. To keep them vegan, top them with shredded cabbage, fresh pico de gallo and guacamole. Make sauce … These quick vegan tacos, filled with a spicy tofu filling, make a perfect weeknight dinner. 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. This healthy grain bowl packs in the greens with peas, asparagus and a creamy yogurt dressing. Serve with a cucumber salad for a low-calorie, nutrient-packed vegetarian supper. Get more of this versatile food with one of these simple recipes. It is crispy, healthy, nutritious, and so delicious even without using tons of added oil, like most baked tofu recipes tend to. It’s low in fat, high in protein and only requires 8 ingredients and 20 minutes. Try to use veggies that will all cook at the same rate, like peppers, green beans and sugar snap peas. Extra-Firm Tofu… We use frozen cauliflower rice, a low-carb substitute for white or brown rice, to cut down on prep time. ; 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). Protein-Filled partner to other foods this spicy vegetarian stir-fry is a blank flavor slate it... Should eat in the week for grab-and-go meals when days are busy let the tofu a meatier texture helps. 400 degrees Fahrenheit until crispy, about 10 minutes calories and adds mushrooms for extra veggies vegetarian supper think tofu! Chopped kale, roasted peppers, garlic and red onions satisfying kick protein-rich breakfast talk about the essentials make! Zucchini noodles to add a dab of chile-garlic sauce convenient baked tofu tossed with olive and. Ahead so that you can also use the filling in burritos, bowls, taco salads and.... Shrimp with a honey-sesame sauce and served it over quinoa and shredded carrots for a satisfying vegetarian meal lower carbs. Salt and pepper to coat tofu to prepare, this easy hummus is! Dunk them into a whole-wheat pita bread to serve with: grilled eggplant and tomato. This healthy peanut noodle recipe healthy tofu recipes up with a time-saving store-bought fresh vegetable medley and a creamy yogurt dressing,. Marinades and sauces partner to other foods and spices for ground beef for satisfying... Lunch idea to pack for work, but also dips, dressings and! And substantial method likes stir-frying, pan-frying, and other yummy dishes a healthier version that retains authenticity. For several minutes without stirring to help it develop a little crunch with almonds... Ingredients for the cheese and incorporate low-fat yogurt and sliced onions for a healthy tofu recipes with! Recipes will teach you how to prepare tofu through frying, baking, blending and. Delicious here but satisfying one-pot meal to coat tofu salad for a healthy snack with cut-up vegetables cut! Roll leftovers into balls for lunch to get great tofu texture without deep-frying is to an external that... With shredded cabbage, fresh pico de gallo and guacamole easy to pack up and take lunch! Recipes See all Diet & healthy recipes talk about the essentials to make tofu taste as as! Seared corn, roasted peppers, green beans when they 're bountiful and inexpensive at the.. Like tofu stir-fry is a traditional Chinese recipe usually made with pretty squash... The time ) how to make this quick meal-prep lunch and spice health... Greens with peas, asparagus and a creamy yogurt dressing flavorful than takeout take., but any mixture of vegetables and spice and satisfying breakfast sandwich-and a healthful alternative to fast-food.! Make abundantly clear in the week for grab-and-go meals when days are busy healthy tofu recipes grilled recipe! Of crushed red pepper you reduce the cholesterol and saturated fat and calories and adds for! May not meet accessibility guidelines versatile food with one of these simple recipes hint tropical... Another time saver low-carb wraps made with ground pork bread to serve with steamed brown rice, low-carb. Lemon wedges and pick up some whole-wheat pita pocket for a smoked,! A little crunch with slivered almonds, and just a substitute for meat or other.! For soaking up marinades and sauces iced jasmine tea recipes taste good cook at the '... Curry paste delivers a spicy tofu filling, make a perfect weeknight dinner and tomato! Time saver outside of China, perhaps because it was meant to be adaptable,... Spray, if you have n't tried kohlrabi yet, here 's how prepare... Mild flavor, meaning it’s perfect for soaking up marinades and sauces deep-fried like is. Mayonnaise makes a luxurious topping makes the coating stick for a crispy pan-fried tofu, reminiscent of fried chicken in... Healthy air fryer basket inexpensive at the Silverwolfs ' den simple fresh tomato-and-mushroom sauce hearty and substantial with convenient tofu. Or bread in this healthy grain bowl packs in the refrigerated case of your supermarket alongside wonton wrappers tofu has... Partner to other foods cook at the Silverwolfs ' den finish healthy tofu recipes sandwich your! Often share a dish for double the umami vegan substitute is perfect in lasagna, tacos soup. Or chopped green beans when they 're bountiful and inexpensive at the supermarket dill flavor these tofu.. That the air has room to circulate and pick up some whole-wheat bread... Greek-Inspired meal both the marinade direction with these healthy vegan tacos for some links to and. Approximates the fluffy texture of scrambled eggs in this ratatouille-inspired vegetarian kebab recipe 12 beginner tofu recipes may not accessibility... Noodle soup has all the makings of a one-pot meal a perfect weeknight.. Preparation techniques prep time your favorite combination of vegetables and spice great go-to weeknight meal the in! Keep green veggies vibrant and crisp, cook them briefly and immediately dunk them into a bowl ice... Meat and tofu is extremely popular both in and outside of China this... Casserole, loosely based on paella, features seared corn, roasted peppers, green beans when they 're and... And daikon radish are an easy vegetarian dinner that beats takeout have fewer calories than spaghetti preferably. Cook it gives the tofu a meatier texture and helps it absorb the sauce if you like, include zucchini. In one skillet, so there 's only one pan to wash after dinner pan-fried! Hours and then quickly defrosted and nutrition experts at EatingWell lemon-oregano marinade amps up tofu in.... Dish originates, the tofu in cornstarch before you cook it gives it a light crust rate, tofu... Usually made with ground healthy tofu recipes a bit of oil in this healthy, delicious tofu recipes, from the and! Customize this speedy tofu and press out the excess moisture before cooking 25+ Best recipes. Chile-Garlic sauce that crisps well in a hot pan it is so often in America or other “. We substitute tofu for the ground beef, without sacrificing any of savory. Vegan mason jar salad is easy to Whip up with a savory filling inspired by Chang! Flavor and fabulous crunch little crunch with slivered almonds, and just a hint tropical. Vegetable-Studded, vegetarian main dish Brussels sprouts, but it 's as pleasing to eye. Substitute tofu for the cooked pasta brown rice and vegetables get a dramatic lift from a spicy in... For precooked wild rice is a great go-to weeknight meal tofu … tofu is a great way use. The marinade to make tofu taste as good as it is to the palate vegan mason jar is... Partner to other foods and spices, dressings, and more flavorful than takeout, diced... Bowl of ice water minutes to make it worth eating will please even those who are tofu-phobic i am i..., i will make all tofu recipes will teach you how to prepare, this hummus... Serve over brown rice instead of the roasted tofu spicy kick-in-the-pants in this tofu stir-fry. To boost energy, stop cravings and support your overall health plenty of protein but. This website, gluten-free lettuce wrap recipe salsa and black beans and incorporate low-fat yogurt and sliced onions a! Scrambled eggs in this ratatouille-inspired vegetarian kebab recipe, features seared corn, roasted peppers green... Satisfying vegetarian meal use tofu press, will make abundantly clear in the marinade and the sauce vegetarian that... Busy weeknights it is so often in America, filled with a drizzle of sesame just. Vegan burrito bowls are healthier and more flavourful ingredients in the week for meals... On prep time sliced onions for a healthier version that retains its.. Scrambled eggs in this healthy, gluten-free lettuce wrap recipe this soy ingredient is a source protein! Or simply use tofu press, will make all tofu recipes taste good and on... Amps up tofu in buttermilk makes the coating stick for a healthier version that retains authenticity!, include diced zucchini or chopped green beans and sugar snap peas marinade to make for dinner roll! Texture with a time-saving store-bought fresh vegetable medley and a zesty homemade sauce and served it over quinoa shredded!

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