Tofu Migas
Ingredients:
1 tsp canola oil
2 tbsp finely chopped onion
2 scallions chopped
1 jalapeno pepper seeded and minced
1/8 tsp tumeric
1/4 tsp soy sauce
1 package of firm or extra firm tofu
2 plum tomatoes seeded and chopped
1/2 of soy or regular cheddar cheese
3 cups broken tortilla chips
2 tbsp chopped cilantro
Directions:
- Heat the oil in a skillet over medium heat. Add the onion and saute for 1 minute. Add the scallions, jalapeno, turmeric, and soy sauce. Stir in the crumbled tofu, and cook evenly.
- Mix in the tomatoes, cheese, and tortilla chips. Finally add the cilantro and stir until cheese is melted.
Serves 2-4 people
Photo by bamalibrarylady
Pepper and Onion Tofu Scrambler
Ingredients:
1 tbsp canola oil
1 medium onion chopped
1 medium/large bell pepper
12 ounces soft tofu pressed
1 tsp salt
1/2 tsp soy sauce
Directions:
Heat the oil in a skillet over medium hat. Add the onion and pper and saute until they soften and start to color.
Add the crumbled tofu breaking it up to resemble scrambled eggs. Mix in the soy sauce, tumeric, and salt. Stir until the tofu is evenly colored and texture of tofu is to your liking.
Photo by Manuel W.
Buckwheat Brulee
Ingredients:
- 3/4 cup whole kasha
- 1 1/2 cups unsweetened soymilk
- 1 tsp ground cinnamon
- Pinch of salt
- 1/3 cup hazelnuts
- 1/4 cup lightly packed light brown sugar
- 1/4 cup pureed silken tofu
- 4 tbsp soy sour cream
Directions:
- Preheat oven to 350 degrees
- Combine the kasha and soymilk with 1 cup water in saucepan over medium heat. Add the cinnamon and salt. Bring to a boil and let simmer, reduce heat and cover until kasha is cooked. About 20 minutes.
- While the kasha cooks, roast the hazelnuts for 12 to 15 minutes, until they are fragrant and skins begin to crack and nuts are lightly colored. Stir the pan to make sure kasha cooks evenly. Drain the nuts then chop up coarsely or just a coffee grinder.
- Mix 2 tbsps of sugar into the hot kasha, along with tofu, sour cream, and chopped nuts. Everything should have a creamy texture together.
- Firmly pack the kasha mixture into ramekins or custard cups. Smooth the surface with the back of a spoon. Refridgerate, uncovered, until the tops are dry, at least 4 hours.
- Using broiler place rest of sugar on tops of cups using back of spoon to force sugar through. The kasha cups should be lightly covered in sugar. Place each cup under broiler for 1-2 minutes then serve immediately.
Photo by chooyutshing
Spicy Tofu Marinade
Ingredients
- 1/2 cup soy sauce
- 1/4 cup olive oil
- 1 tbsp dry sherry
- 1 tbsp honey
- 2 tsps dry mustard
- 1 tsp onion powder
- 1 tsp hot red pepper flakes
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1 tbsp freshly ground black pepper
- 1 tsp Szechuan peppercorns
- 4 whole garlic cloves, crushed
- 1 pound firm or extra firm tofu
Directions:
1. Mix all ingredients except the tofu with 1 cup water.
2. Place the tofu in a 1-quart size, freezer plastic bag along with marinade and let sit for 3 hours or overnight in in refrigerator.
3. Grill, Bake, or Smoke to your desire
Related posts on tofu
Tofu Spread my version – things I like
If you want to live a healthier lifestyle, one way to do so is to eat less red meat and eat more meat substitutes, like tofu (which means bean-curd). Tofu has been a vegetarian staple for years now, but it is slowly making its way into the mainstream. Even die-hard meat lovers are beginning to view tofu as an alternative or substitute to their regular meat.
Getting to know tofu
But what is it about tofu that makes it such a wonder food? For one thing, it is high in protein, minerals and vitamins but low in calories, sodium and fat. The best thing about it is that it barely has any taste of its own, so it can readily absorb the flavor of whatever sauce you use for it.
Tofu is made from the curds of soybean milk. It is usually available in three different textures – extra firm, firm and silken. The texture of tofu that you should buy depends on how you’re going to cook it. Firm varieties are perfect for sautés and fried dishes. You can also use firm tofu for grilling or baking. On the other hand, silken varieties are used in soups and desserts.
The wonders of tofu
The primary health benefit of tofu is from the soybean base. Soybeans are known to be rich in minerals, protein, and a plant component called isoflavones.
Studies show that tofu can lower the incidence of heart disease. It appears that the isoflavones and soy protein in tofu are powerful cholesterol fighters. In fact, regular consumption of tofu can lead to about 30% drop in your cholesterol level.
Not only is it heart healthy, tofu is also beneficial to menopausal women, because the isoflavones in tofu acts as a form of estrogen. It can help maintain the correct hormone levels and halt the loss of estrogen. Regulating the supply of estrogen is important for females, because low levels of estrogen are associated with breast cancer and osteoporosis.
Isoflavones found in tofu also fends off prostate cancer in men. Studies show that it helps slow down the growth of cancer cells in the prostate gland.
Tofu is also a great source of calcium. It can protect against bone loss, bone weakness or even rheumatoid arthritis. A single serving of tofu already provides you with 10 percent of your daily recommended calcium intake.
Serving tofu
Tofu is perfect for those in a diet. It is filling, it is tasty (when cooked well) and it is not fattening.
Find a good cookbook with various tofu recipes. If it is your first time to have tofu, a good option is to fry them in a bit of olive oil, chop them up and mix them with another dish. You’ll barely notice that the tofu is there. If, on another hand, you are already a tofu-eater, you may want to try out new recipes for making delicious tofu dishes, such as tofu steak.
The important thing is to gradually introduce more and more tofu into your diet, to be able to reap all the benefits for your health.
Grilled Tofu Kabobs
Ingredients
Orange Marinade:
1/4 cup apple cider vinegar
2 tblps lower-sodium soy sauce
1 tsp minced fresh ginger
1/4 cup undiluted orange juice concentrate
2 tbls lemon juice
1 pound firm frozen tofu thawed out. Squeeze tofu to get out excess water.
8 medium mushrooms
1 green pepper — in 1″ squares
1 onion Diced
1 medium zucchini Diced
8 cherry tomatoes Diced
Try this marinade or feel free to try your own.
Whisk together all marinade ingredients. Set aside. Cut tofu or tempeh
into 1″ cubes. Place them into a covered dish or zippered plastic bag.
Add all the vegetables except the cherry tomatoes to the bag and pour the
marinade over them. Marinate in the refrigerator at least 4 hours.
Carefully stir or turn the zippered bag over a few times while marinating.
Divide the marinated ingredients evenly, along with the cherry tomatoes,
and thread on four skewers. Place under a broiler or on the grill. Cook,
turning and brushing with marinade a few times, about 8 minutes or until
vegetables are tender crisp.
Ingredients
Orange Marinade: 1/4 cup apple cider vinegar 2 tblps lower-sodium soy sauce 1 tsp minced fresh ginger 1/4 cup undiluted orange juice concentrate 2 tbls lemon juice 1 pound firm frozen tofu thawed out. Squeeze tofu to get out excess water. 8 medium mushrooms 1 green pepper — in 1″ squares 1 onion Diced 1 medium zucchini Diced 8 cherry tomatoes Diced
Try this marinade or feel free to try your own.
Whisk together all marinade ingredients. Set aside. Cut tofu or tempehinto 1″ cubes. Place them into a covered dish or zippered plastic bag.Add all the vegetables except the cherry tomatoes to the bag and pour themarinade over them. Marinate in the refrigerator at least 4 hours.Carefully stir or turn the zippered bag over a few times while marinating.
Divide the marinated ingredients evenly, along with the cherry tomatoes,and thread on four skewers. Place under a broiler or on the grill. Cook,turning and brushing with marinade a few times, about 8 minutes or untilvegetables are tender crisp.
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Baked Tofu with Pesto and Brown Rice
Ingredients
- 4 cups cooked brown rice
- 1 pound Mori-Nu low fat tofu – divided 1/2 for pesto, 1/2 sliced
- 2 tomatoes, sliced lengthwise
- 2 teaspoons fresh garlic
- 1/2 cup fresh basil
- 2 tablespoons pinenuts (or walnuts)
- 2 cups fresh spinach leaves, washed and dried
- 1 tablespoon honey
- 1 splash of tabasco sauce
- 1 teaspoon salt (or to taste)
- 1/2 cup bread crumbs
- 2 tablespoons chopped parsley
Method
Step 1. Make pesto sauce. In a blender, combine 1/2 the tofu, garlic,
basil, pinenuts, honey. tabasco and salt. Puree and add 1-2 tablespoons
water to thin.
Step 2. Assemble and bake. Lightly spray an 8-inch baking dish with
vegetable spray. Arrange following ingredients in layers: 1/3 of the rice,
1/3 sliced tomatoes,
1/3 sliced tofu, 1/3 spinach leaves, and 1/3 pesto sauce. Repeat 2 more
times. Sprinkle with bread crumbs and parsley. Bake covered for 20 minutes
in a preheated
375 degree oven. Uncover and bake 5 more minutes or until bread crumbs are
lightly toasted.
Stir Fry Spinach Tofu
- 3 tbsp stock
- 1 inch fresh grated ginger
- 1 clove garlic, crushed
- 1 tbsp soy sauce
- 1 big bunch baby spinach
- 1 container Mori-Nu Lowfat Tofu (Silken)
- Mix the first 4 ingredients in a big bowl and add cubed tofu.
- Allow tomarinate for 30 minutes.
- Heat a well seasoned wok. Pour in marinade, add
- spinach. Alow to wilt, tossing gently.
- Add tofu.
Photo by NapaneeGal
Tofu and Vegetable Stir Fry
- 1/2 cup water
- 1/4 cup dry sherry
- 2 T. soy sauce
- 1 T. cornstarch
- 1 tsp. sugar
- 1 tsp. veggie “chicken type” seasoning (I used a bulk brand)
- 3/4 tsp. ground ginger (I would recommend 1/2 tsp.)
- 1 Cup thinly sliced carrots
- 1 clove garlic, minced
- 3 Cups broccoli flowerets
- 6 oz. tofu, cubed (I used MoriNu Lite extra firm)
- Hot cooked brown rice
- Stir together water, dry sherry, soy sauce, cornstarch, sugar, seasoning
- and ginger. Set aside.
- Spray a wok or skillet with non-stick spray
- Preheat skillet over medium heat.
- Add carrots and garlic and stir-fry for 2 minutes. Add broccoli
- and stir-fry 3-4 min. more or until veggies ar crisp tender. Push veggies
- from center of skillet.
- Stir sauce and add to center of skillet and stir until thick and bubbly. Add tofu. Stir all ingredients together to coat with sauce. Cook and stir one minute. Serve over hot cooked brown rice.
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Baked Tofu with Eggplant
6 Japanese eggplants, cut into 1/2 to 3/4 inch slices
1 large onion, sliced
1 head garlic left whole
1 12 ounce tub tofu, sliced – 3 grams fat per 4 ounce serving
Put all of this into big bowl and sprinkle lemon pepper on tofu slices
Photo by smiteme
Bake for 40 minutes or until marinade has begun to dry out to your taste
1 pound whole wheat spaghetti or 2 cups of rice
Add any other veggies you may like
dressed with about 1 1/2 cup canned crushed tomatoes and 1/3 cup
tarragon wine vinegar.
