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Tofu Steaks with Rocket Salad

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Tofu steaks with rocket salad is a very delicious Japanese inspired vegan recipe that you will enjoy. It is a healthy meal which is perfect for lunch or dinner.

It is a good idea to place the tofu slices in a re-sealable bag to make sure that the marinade covers the tofu. It is also easier to store in the refrigerator if you want to marinate it overnight.

 

Serves 4

Ingredients:

2 320g packs of firm nigari tofu

2 green shallots, trimmed and finely chopped

2 tablespoons soy sauce

2 teaspoons sesame seeds

1/2 teaspoon finely grated fresh ginger

1 teaspoon wasabi paste

3 garlic cloves, crushed

For the rocket salad:

1 bunch rocket, ends trimmed and torn into small pieces

5 green shallots, trimmed and cut into thin strips

50g snow pea sprouts, ends trimmed

1 nori sheet, finely shredded

1 tablespoon white vinegar

2 teaspoons soy sauce

1 teaspoon caster sugar

1/4 teaspoon wasabi paste

2 garlic cloves, crushed

Freshly ground black pepper

 

Slice the tofu in half to get 2 thinner pieces and then place them in a large glass or ceramic bowl.

In a small bowl, combine the green shallots, soy sauce, sesame seeds, ginger, wasabi and garlic. Mix it well and then pour it over the sliced tofu pieces. Cover and set aside to marinate for an hour. Turn at least once.

Next, prepare the rocket salad by placing the rocket, green shallots, snow pea sprouts and nori in a large salad bowl.

After, combine the vinegar, soy sauce, wasabi, garlic and pepper in a covered jar. Shake well to combine.

Preheat a large non-stick frying pan or stove top grill on medium. Lightly grease it with oil. Cook the tofu marinated tofu steaks for two to three minutes per side or until it is browned. Divide them among individual plates and top them with the rocket salad. Drizzle the prepared dressing over it and serve immediately.

 

Photo Courtesy Of:  Peter Kaminski

Stir-fried Tofu with Chicken, Egg and Vegetables

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Stir-fried tofu with egg, chicken and vegetables is a filling dish that can be eaten as is although some prefer to have it with rice. This recipe has a combination of tastes and textures that you will enjoy. Add more vegetables if desired.

 

Serves 4

Ingredients:

4 fresh or dried shiitake mushrooms

300g firm tofu

1 tablespoon oil

250g minced chicken

1 inch fresh ginger, grated

3 tablespoons sake

1 carrot, shaved into thin wide strips (use a peeler)

1 tablespoon white sugar

2 tablespoon soy sauce

1 large egg, beaten

4 spring onions, cut into 1/2 inch pieces

 

Remove the mushroom stems and discard them. If you are using dried mushrooms, soak it in hot water for 15 minutes. Drain it and squeeze out the excess water.  Slice the mushroom caps thinly.

Place the tofu on a plate and break it coarsely with a fork. Drain the excess water. Set aside.

Heat the oil in a skillet over medium heat. Stir-fry the chicken for 3-5 minutes or until it is lightly browned. Break the lumps using a fork or wooden spoon.

Put the ginger and mushrooms in the skillet. Cook it for another 2 minutes or until the ginger is fragrant and the mushrooms are cooked.

Pour in the sake and add the carrots. Set the heat to high and stir-fry it for a minute. Reduce the heat to medium and stir in the tofu. Cook it for a minute or two or until it is heated through.

Meanwhile, combine the sugar and the soy sauce in a small bowl. Mix well until the sugar is dissolved. Add it to the beaten egg.

Place the egg mixture in the skillet with the chicken and vegetables. Cook it for 2 minutes or until set. Add the spring onions and cook it for another minute. Serve immediately.

 

Photo Courtesy Of:  Brown Betty

Scrambled Egg with Tofu

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Tofu is a good source of protein, which is why it is the best alternative for vegans or those who are trying to shy away from meat. Tofu has almost the same texture as eggs and it is practically tasteless, that is why it blends to a variety of dishes. By adding this ingredient you get a filling breakfast with less cholesterol. Dress up this simple omelette recipe with vegetables or various spices if desired.

Serves 2

Ingredients:

2 large eggs

1/2 teaspoon dried tarragon

1 medium sized tomato, seeded and chopped

1 small onion, chopped

2 teaspoons extra-virgin olive oil

1/2 block silken tofu, crumbled

Salt and freshly ground pepper to taste

 

Place the eggs and tarragon in a medium sized bowl and then beat it with a fork until the yolks and whites are well combined. Season it with salt and pepper.

Heat the oil in a medium sized nonstick skillet over medium heat. Sauté the chopped onions and tomatoes for 2-3 minutes or until they become soft. Add the tofu for a minute and cook it until it is warm. Pour in the beaten eggs and stir the tofu and egg mixture for 1-2 minutes or until the egg is set but still creamy. Do not overcook.

Transfer the cooked tofu and eggs to a serving platter or individual plates. Serve immediately with bread or potatoes.

 

Photo Courtesy Of:   Crystl

Broiled Tofu with Vegetables

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Broiled tofu with vegetables is another Japanese recipe that you will love. It is a delectable vegetarian dish with a light and smooth flavor. The different vegetables are great with the soft but chewy tofu.

Adjusting the taste to your preference is always an option. You may add some sugar if you want it to be sweet or some chili for some zing.

 

Serves 4

Ingredients:

2 blocks firm tofu, drained

4 fresh shitake mushrooms

1 small carrot peeled, sliced thinly

1 small potato peeled, sliced thinly

1 green bell pepper, sliced thinly

1 red chili, sliced thinly

1 small leek, sliced thinly

1 egg white

2 tablespoons soy sauce

2 tablespoons sake

3 tablespoons cornstarch

1/4 teaspoon salt to taste

 

Preheat the broiler and cut the tofu blocks into half. After, place the tofu in between a paper towel and squeeze out the excess moisture.

Rinse the shitake mushrooms and discard the stems. Slice the mushroom caps thinly and place them in a medium sized bowl. Add the carrots, bell peppers, potatoes, chili and egg white. Season them with soy sauce and salt. Place 2 tablespoons of cornstarch into the bowl and mix well.

Dredge the tofu slices with the remaining cornstarch and then top them with the vegetable mixture. Place the vegetable topped tofu in the broiler and cook it for 3-5 minutes or until the vegetables are cooked. Serve immediately.

 

Photo Courtesy Of:  avlxyz

Tandoori Tofu

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Tofu or bean curd is made of soya which is often used in Asian cuisine. It is a good meat substitute as well because it is high in protein. Tofu is also very versatile because it absorbs flavors easily. Tandoori tofu is a flavorful dish that you can eat with a salad or even snack on.

 

Ingredients:

2 teaspoons paprika

1 teaspoon salt, divided

1/2 teaspoon ground cumin

1/2 teaspoon ground coriander

1/4 teaspoon ground turmeric

3 tablespoons extra-virgin olive oil

1 tablespoon minced garlic

1 tablespoon lime juice

2 14oz. packages extra-firm tofu, drained

2/3 cup nonfat plain yogurt

6 tablespoons chopped fresh cilantro for garnish

 

Preheat the grill to medium and grease it.

Place the paprika, 1/2 teaspoon salt, coriander, turmeric and cumin in a small bowl. After, heat the oil in a small skillet over medium heat. Sauté the garlic for 30 seconds and then add the spice mixture and lime juice. Stir well. Cook under low heat for 1 minute until the mixture sizzles and becomes fragrant.  Remove from heat.

Slice the tofu block into 6 pieces. Pat them dry using paper towels. Brush both sides of the tofu slices with the spice and oil mixture. Sprinkle them with salt and reserve the remaining oil.

Grill the tofu for 2-3 minutes per side or until they have grill marks.

Combine the remaining spice oil mixture and yogurt in a small bowl. Garnish the tandoori tofu with fresh cilantro and serve with the yogurt sauce.

 

Photo Courtesy Of:  Crystl

 

Tofu Wrap with Peanut Sauce

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After my soup streak, I am now into healthy food. I am addicted to crunchy greens and it is actually good. So I have been trying to find different recipes to cater to my current craving and my attempt to go on a diet.

It is also a good idea to season the tofu differently to get a different taste and add other vegetables if desired. Tofu Wrap and peanut sauce is a healthy snack or a light meal that is good for you and yummy too.

 

Serves 4

Ingredients:

4 8-inch whole-wheat flour tortilla

8 ounces thinly sliced tofu

1 cup sliced carrots

4-5 lettuce leaves, torn

1 tablespoon creamy peanut butter

1 1/2 teaspoons coconut milk

1/2 teaspoon water

1/2 teaspoon fresh lime juice

1/2 teaspoon soy sauce

1/8 teaspoon fish sauce

1/8 teaspoon hot sauce

1/8 teaspoon minced fresh ginger root

1/4 clove garlic, minced

3/4 teaspoon chopped fresh cilantro

Salt and pepper to taste

 

Season the tofu with salt and pepper. Bake it for 5-8 minutes or until they are brown and cooked to your desired doneness. Set aside.

Combine the peanut butter, coconut milk, water, lime juice, soy sauce, fish sauce, hot sauce, minced ginger, garlic and cilantro in a bowl. Mix well.

Spread some peanut sauce on the tortilla. Add tofu, bell pepper and snow peas. Fold the sides and roll it up over the filling. Repeat the process for the remaining tortilla. Serve immediately.

 

Photo Courtesy Of: norwichnuts

 

 

Mixed Vegetables with Tofu

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I have been craving for vegetables these days, especially crunchy greens. They are tasty in their unique way. Each vegetable has a light but distinct taste that is delicious.

Tofu and mixed vegetables is a common stir fried Asian dish that goes well with grilled meat or fried rice. Do not overcook the vegetables because they are better crunchy than wilted.

 

Serves 4

Ingredients:

300g fresh firm silken tofu

2 tablespoons peanut oil

1 medium brown onion, sliced thinly

2 cloves garlic, crushed

10g fresh ginger, grated

1 small fresh red chili chopped finely

340g asparagus cut into 1 inch pieces

350g broccoli, cut into florets

200g snow peas, trimmed

500g bok choy, chopped coarsely

1/4 cup vegetable stock

1/4 cup hoisin sauce

1/4 cup oyster sauce

1 tablespoon lime juice

100g bean sprouts

 

Cut tofu into cubes and place them on a plate lined with paper towels. Cover the tofu with another paper towel and let it stand for 10-15 minutes.

Heat half of the oil in a wok under medium heat. Fry the tofu for 5 minutes or until it becomes golden brown. Drain excess oil using paper towels or place them in a colander. Set aside.

Place the remaining oil in the wok. Sauté the garlic, onions and ginger in the wok for 3-5 minutes or until the onions are soft. Add the asparagus, peas and broccoli. Cook for 5 minutes or until the vegetables are bright green and they are cooked. Next add the bok choy, bean sprouts, vegetable stock, hoisin sauce, oyster sauce and lime juice. Stir-fry the vegetables for another 5 minutes or under the liquid evaporates. Add the tofu to the vegetables and continue to stir-fry it for 2-3 minutes. Transfer the vegetable and tofu mix to a plate and serve.

 

Photo Courtesy Of:  avlxyz

 

Mapo Tofu

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Mapo Tofu is a Szechuan recipe made of pork and tofu. It is eaten with rice and it can be served along with other dishes. If you want to turn it into a vegetarian dish, all you have to do is remove the pork. You can also replace the chicken broth with vegetable broth.

 

Ingredients:

1 pound package firm tofu or silken tofu, cut into 6 slices

1/2 cup chicken or vegetable broth

1 tablespoon cornstarch

2 tablespoons soy sauce

1 tablespoon oyster sauce

1 to 2 teaspoons chili garlic sauce

4 ounces lean ground pork

1 tablespoon sesame oil

1 tablespoon fresh ginger, peeled and grated

3 garlic cloves, minced

1/3 cup green onions, chopped

 

Remove the excess water from the tofu by placing them on paper towels. Place some more paper towels and a plate over the tofu. Let it stand for 30 minutes. After, you can remove the paper towels and the plate. Slice the tofu into half inch cubes.

In a bowl, combine the broth, soy sauce, oyster sauce, cornstarch and chili garlic sauce. Mix well until the cornstarch dissolves.

Heat the oil in a non-stick skillet over medium heat.  Saute the ginger and the garlic for 3 minutes or until fragrant. Add the pork and cook it for 5-8 minutes until it is light brown. Add the tofu and cook for another 5 minutes. Pour in the broth mixture. Let it boil. Reduce heat and simmer for another 10 minutes or until the sauce thickens. Adjust seasoning with soy sauce and chili garlic sauce if desired. Serve on a plate or over rice. Garnish with green onions.

 

Photos Courtesy Of: FotoosVanRobin

 

 

Agedashi Tofu

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Agedashi Tofu is a well known Japanese dish served as an appetizer or eaten as a side dish. It is a personal favourite, but I prefer a thicker sauce instead of the regular tentsuyu. Tofu is a good source of iron, low calorie and low fat. It is a healthy and delicious recipe that is perfect for those on a diet.

Ingredients:

One block soft tofu

Corn starch

Oil for deep frying

1/2 cup dashi stock (powdered dashi dissolved in water)

1/8 cup mirin

1/8 cup light soy sauce

1 teaspoon sugar

1 teaspoon grated ginger

2 tablespoons grated radish (daikon)

Sliced green onions/scallions

Dried bonito flakes/katsuobushi or shredded nori

To prepare the dipping sauce, heat the mirin in a pan under medium heat. Pour in the dashi and soy sauce. Once it boils, stir in the sugar, ginger and radish. Mix well until the sugar granules dissolve. You may add a little cornstarch if you wish the sauce to thicken. Strain and discard the solid parts. Set aside.

Cut the tofu into pieces. Pat them dry using paper towels. Coat them in cornstarch and deep fry until golden brown or crispy. Drain the oil using paper towels or place the tofu in a strainer.

Place the fried tofu in a bowl and pour in some tentsuyu sauce.  Garnish with scallions and katsuobushi or nori. Serve immediately.

Photo Courtesy Of: arnold | inuyaki