Six Everyday Tofu Recipes

Six Everyday Tofu Recipes

Tofu or soy bean curd has for a while become a debatable subject with many articles released in the west saying it’s not good for us. Yet in the east is has been a part of everyones daily regime for centuries. Living in Asia, soy is seen everywhere in a variety of forms. I’d say there isn’t too much of it served processed but rather closer to its whole form and also a majority of what is consumed is home-made. (yes! there is a special soy milk and soy bean making appliance)

Ready to be used in many recipes. I have been eating soy for as long as I can remember. It’s a great protein source, low in fat and can pick up any flavour you choose very easily. I tend to buy organic non - gmo soy just for an ease of mind but many purchase it fresh in the market just fine. You do however want to avoid soy protein isolate (or items sold as fake meat) as this is a processed food and the benefits may not outweigh the final product.

Nutritional Benefits of Whole Soybean:

It is high in fibre, cholesterol free, a source of antioxidants, high in phytoestrogens, source of omega-3 fatty acids, reduces menopausal symptoms, reduces the risk of osteoporosis, has anti-inflammatory effects, can improve blood vessels, can lower blood pressure, low in saturated fat, high in protein, dairy, nut, egg, grain and gluten free.

Also: Soy increases weight loss when it is consumed at an equal calorie level as other foods!

Some variations you may find:

  • Silken / soft

  • Firm / Hard

  • Deep Fried

  • Steamed / Stewed

  • Fermented / Pickled

  • Tempeh / Tamari / Edamame

  • Miso


    Basic Prep for Firm Tofu:

Place the firm or hard tofu into a tea towel without fibres and weigh it down from 1hr-overnight - place in the fridge if you choose the overnight method

Place the firm or hard tofu into a tea towel without fibres and weigh it down from 1hr-overnight - place in the fridge if you choose the overnight method

If you get the pressing done beforehand: Then tofu can be added into anything. Salads, Stews, Curries, Soups and more!

If you get the pressing done beforehand: Then tofu can be added into anything. Salads, Stews, Curries, Soups and more!

Today I am bringing you six of my tofu recipes of which I made in the past month: (nothing fancy, just what I made and took a quick picture of, its casual and very doable and realistic to incorporate)

  • First recipe: Thai Massaman Curry

  • Second: Hot And Sour Soup

  • Third: Classic Breakfast

  • Fourth: Purple noodles & Five spiced Tofu

  • Fifth: Coconut Tofu Steak

  • Six: Crunchy Zucchini Noodles

Ingredients: Coconut milk, firm tofu, carrots, peanuts, yellow curry powder, tamari, maple syrup, cooking oil, shallots, garlic, broccoli. (on the side I added star anise, cinnamon, and lime)  Method: Lightly toast a few peanuts then set aside. Dice all of the other veggies into bit size pieces, including the tofu. Fry off the onion and garlic in some cooking oil, adding in the curry powder and other veggies. Splash in some Tamari for saltiness and a dash of maple syrup for sweetness. Add in the coconut milk last then the peanuts back it.  This should take a total of 10 minutes. Don’t walk away as you want to keep the temperature even on everything and keep the creaminess of the dish.

Ingredients: Coconut milk, firm tofu, carrots, peanuts, yellow curry powder, tamari, maple syrup, cooking oil, shallots, garlic, broccoli. (on the side I added star anise, cinnamon, and lime)

Method: Lightly toast a few peanuts then set aside. Dice all of the other veggies into bit size pieces, including the tofu. Fry off the onion and garlic in some cooking oil, adding in the curry powder and other veggies. Splash in some Tamari for saltiness and a dash of maple syrup for sweetness. Add in the coconut milk last then the peanuts back it.

This should take a total of 10 minutes. Don’t walk away as you want to keep the temperature even on everything and keep the creaminess of the dish.

Ingredients: Soft or semi-firm Tofu, Western and Chinese Kale, Sesame Seeds, Onions, Sweet chilli sauce, water, S+P, Lime, Cooking oil,  Method: Start by creating the base of this simply soup by caramelising the onions to bring out their natural sweetness, add in the washed chopped greens; the sweet chilli sauce and water - balancing it well with the spices and acids, bring it all to the boil then simmer on low. Add in the soft tofu and gently stir. Top with the crunchy sesame seeds. This dish can also be served over rice or noodles. (you can use gluten free soy sauce or vegan fish sauce here as well)

Ingredients: Soft or semi-firm Tofu, Western and Chinese Kale, Sesame Seeds, Onions, Sweet chilli sauce, water, S+P, Lime, Cooking oil,

Method: Start by creating the base of this simply soup by caramelising the onions to bring out their natural sweetness, add in the washed chopped greens; the sweet chilli sauce and water - balancing it well with the spices and acids, bring it all to the boil then simmer on low. Add in the soft tofu and gently stir. Top with the crunchy sesame seeds. This dish can also be served over rice or noodles. (you can use gluten free soy sauce or vegan fish sauce here as well)

Ingredients: Hard Tofu, vine tomatoes, peppers, Herbs and Spices, Organic Baked beans, Shallots, Potatoes, Asparagus, olive oil, paprika or optional (liquid smoke)  Method: Pan fry the tofu in the spices and herbs, adding in some liquid smoke. The rest of the dish is simple and straight forward- cook all the items in a pan or oven, covered with olive oil, herbs and salt, from longest cooking time item to shortest. Combining them for a wonderful quick weekend breakfast.

Ingredients: Hard Tofu, vine tomatoes, peppers, Herbs and Spices, Organic Baked beans, Shallots, Potatoes, Asparagus, olive oil, paprika or optional (liquid smoke)

Method: Pan fry the tofu in the spices and herbs, adding in some liquid smoke. The rest of the dish is simple and straight forward- cook all the items in a pan or oven, covered with olive oil, herbs and salt, from longest cooking time item to shortest. Combining them for a wonderful quick weekend breakfast.

Ingredients: Purple Sweet potato noodles, Smoked hard Tofu (also sold as five spiced tofu), Garlic, tahini, Tamari, nooch, olive oil  Method: Cook the noodles are per the packaging, drain and cool and drizzle with olive oil, Grill the tofu with some sliced garlic (cubed or sliced) until browned. For the Sauce: Combine tahini, Tamari and nutritional yeast into the oiled noodles, adding in the garlic tofu.  Serve along side a crunchy shredded cabbage and carrot salad.

Ingredients: Purple Sweet potato noodles, Smoked hard Tofu (also sold as five spiced tofu), Garlic, tahini, Tamari, nooch, olive oil

Method: Cook the noodles are per the packaging, drain and cool and drizzle with olive oil, Grill the tofu with some sliced garlic (cubed or sliced) until browned. For the Sauce: Combine tahini, Tamari and nutritional yeast into the oiled noodles, adding in the garlic tofu.

Serve along side a crunchy shredded cabbage and carrot salad.

One of my favourites here!  Ingredients: Organic Firm Tofu.  Coating:  Desiccated Coconut, Italian herbs, S+P, Olive oil,  Method: Pre-heat the oven to medium high, mix the coatings together and then slice the pressed tofu into 1” length slices, carefully coat in the mixture then place on to a lined baking tray and drizzle with oil. Bake for 15 minutes.  I served it along side some shiitake mushrooms and choi sum and homemade yellow curry sauce. Simply delicious !!

One of my favourites here!

Ingredients: Organic Firm Tofu. Coating: Desiccated Coconut, Italian herbs, S+P, Olive oil,

Method: Pre-heat the oven to medium high, mix the coatings together and then slice the pressed tofu into 1” length slices, carefully coat in the mixture then place on to a lined baking tray and drizzle with oil. Bake for 15 minutes.

I served it along side some shiitake mushrooms and choi sum and homemade yellow curry sauce. Simply delicious !!

Ingredients: Shmeiji Mushrooms (or other), Tofu Sheets, Zucchini, Coconut Aminos Sauce, Walnuts, Sesame oil, Nut butter  Method: Spiralize or peel the zucchini, then place it in a tea towel to absorb any extra water, cut your tofu sheets into 1” slices lengthwise, place them into a frying pan along with the mushrooms and lightly crisp up, adding in the walnuts in the last 30 seconds.  For the paste: combine a nut butter of your choice, along with Tamari sauce and a splash of sesame oil, Miso paste also works very nicely here. Mix them all up to create a paste (do not add anymore liquid) now using two utensils or your hands, mix the paste into the zucchini and let it sit for 3 minutes. Don’t worry the liquid will come out and create a sauce naturally. Stir in the veggies, tofu and nuts and enjoy!

Ingredients: Shmeiji Mushrooms (or other), Tofu Sheets, Zucchini, Coconut Aminos Sauce, Walnuts, Sesame oil, Nut butter

Method: Spiralize or peel the zucchini, then place it in a tea towel to absorb any extra water, cut your tofu sheets into 1” slices lengthwise, place them into a frying pan along with the mushrooms and lightly crisp up, adding in the walnuts in the last 30 seconds.

For the paste: combine a nut butter of your choice, along with Tamari sauce and a splash of sesame oil, Miso paste also works very nicely here. Mix them all up to create a paste (do not add anymore liquid) now using two utensils or your hands, mix the paste into the zucchini and let it sit for 3 minutes. Don’t worry the liquid will come out and create a sauce naturally. Stir in the veggies, tofu and nuts and enjoy!

If you are staying away from soy (confirmed by testing) then please avoid it and use hemp tofu instead (and my below soy free recipe) , but fear not it can be consumed as part of a balanced diet.

Soy-free tofu: https://www.coconutandwhat.com/blog/2017/02/05/soy-free-peanut-tofu-jimami-dofu?rq=tofu

Miso Based Broth: https://www.coconutandwhat.com/blog/asian-noodle-bowl-tempeh?rq=sour

Mayo Recipe: https://www.coconutandwhat.com/blog/2015/10/12/vegan-mayo?rq=mayo

If you need exact measurements of a dish, get in contact :-)

ENJOY! - COCONUTANDWHAT

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