Are you thinking about trying tofu, and dont know where to start? Or are you looking for new ways to use this plant protein? Well, youve come to the right place! Tofua traditional soy-based protein source used in Asia for centuriesis one of my absolute favorite plant-based proteins. It is just so versatile. You can swap out animal protein, such as chicken or meat, in pretty much any dish for this classic soy-based meat alternative. Lasagna, tacos, stir-fries, or casserolesthese recipes all can feature tofu instead of meat. Tofu can be prepared with such diverse flavors, from sesame and soy-based flavors of Asia, to rich Indian curries and spices, to classic American comfort foods. Tofu has a place at the table in all of your plant-based dinner offerings. Baked, sauted, or stir-fried, tofu can also pack a punch of nutrients. Not only is it high in protein, tofu also is a rich source of iron, calcium, manganese, and phosphorus. In addition, tofu contains phytoestrogens, chemicals that have the potential to reduce the risk of breast cancer and treat symptoms of menopause, according to research. So, give one of my all-time favorite tasty and nourishing tofu recipes a try. Learn more about tofu here.
TOP 10 Tofu Recipes
This recipe is based on the traditional Asian style of preparing long beans in stir-fried dishes. Ive been to a variety of authentic Chinese restaurants in Los Angeles that feature these crisp green beans in savory stir-fries, and always order them when I get a chance. These dishesalong with my farmers marketinspired me to create my own Asian-Inspired Chinese Long Beans with Tofu and Jasmine Rice. Its a great way to showcase tofu in a new take on the classic stir-fry.
This easy recipe for Grilled Spicy Asian Tofu pays homage to traditional Asian flavors, including sesame, soy sauce, rice wine vinegar, garlic, ginger, red chili, and seaweed. All you have to do is mix up this flavorful marinadewhich takes just a few minutes and 8 ingredientsand then marinate your extra firm, pressed tofu to allow it to seep up those wonderful flavors. Then you can grill it, allowing the surface to caramelize and gain a little crispness.
This dish boasts a rich Thai flavor profile, thanks to hearty additions of red curry, coconut, and peanut butter. Its so easy, all you have to do is cook brown rice noodles for a few minutes, saut bell pepper and mushrooms, stir up a flavorful coconut-Thai sauce, and mix it all up in a skillet with the noodles and greens. Thanks to the brown rice noodles, greens, and tofuits packed with plant-based protein, fiber, and even calcium!
This is one of my all-time favorite weekend breakfasts. Thanks to the power of tofu, its very rich in protein and satisfying. Plus, the addition of greens, tomatoes and whole grain bread really kicks it up a notch to provide a gorgeous medley of colors and flavors to greet your palate. Packed with protein, fiber, vitamins, minerals, and phytochemicals, this breakfast will contribute a landslide of nutrients to your day.
Its easy to move away from the meat as the center of the plate attitude when you focus on fresh, globally inspired dishes, like these spicy Tofu Mushroom Tacos. You wont even miss the beef when you cook up this quick dish, sure to please the entire family. Pair it with Tortilla Soup to balance out your meal. Best of all: save leftover taco filling and reheat for a speedy, easy lunch the next day.
Baked tofu is one of my favorite go-to ingredients in my refrigerator. Thanks to its rich flavor, its all ready to be added to salads and sandwiches, or to serve on skewers or with crackers. You can buy baked tofu in many markets these days, but its really easy to make and so much better when you do it at home. This is my favorite recipe for baking your own tofu. Make up a batch to store in your refrigerator to use up all week long.
This Tofu Kale Power Bowl with Tahini Dressing is packed with the nutrition power of baked tofu, kale, sweet potatoes, peas, peppers, hemp seeds, and tahini. Its the perfect lunch to get you through the day, satisfied and primed for your best performance. Best of all, its delicious, thanks to the colorful combination of plant foods, home-baked tofu, and a flavorful tahini dressing.
Heres a plant-powered one-dish bowl you can whip up in minutes! The rich, creamy Thai-inspired peanut sauce; colorful, crisp vegetables; and crunchy, whole grain, gluten-free sorghum makes this Stir-Fried Thai Tofu Sorghum Bowl simply crave-worthy. Plus, its packed with fiber, protein, and flavor, making this recipe a standby in your kitchen.
My take on Turmeric Tofu Scramble pairs zesty seasonings with scallions, garlic, mushrooms, greens, tofu and sun-dried tomatoes. With only 9 ingredients (not including pantry staples), you can get this on the table in under 15 minutes. Serve it with avocado and rustic whole grain toast for breakfast, brunch, or even dinner. I love to use whatever greens I have growing in my garden, whether it be spinach, kale, chard or mustard greens, and you can look for whatever greens are seasonal for you.
For this recipe, I was inspired to create an homage to the Japanese cooking traditions of miso soup with tofu, borrowing the Japanese squash to add some gorgeous color and flavor to this traditional recipe. Best of all, the recipe has only 7-ingredients, and is quite simple to prepare because fewer ingredients, means easier cooking, which Im all for! This creamy soup was inspired by the flavors of Japan, including miso, ginger, and tofu.
Written by Sharon Palmer, MSFS, RDN with Ally Mirin, Dietetic Intern
For other tofu recipes, check out some of these additional favorites:
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