healthy tofu recipes

Key Ingredients for the Healthy air fryer tofu marinade. Rather than rice noodles, spaghetti squash is paired with the tofu, fish sauce, cilantro, tamarind, scallion, garlic, bean sprouts, and roasted peanuts. 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. Tofu is a great source of plant-based protein. Feel free to customize this speedy tofu and vegetable scramble with your favorite combination of vegetables and spice. Or opt for a smoked version, which has the same texture with a more robust flavor. Lemon-oregano marinade amps up tofu in this ratatouille-inspired vegetarian kebab recipe. If you like spicy food, increase the amount of crushed red pepper. This easy tofu curry, made with pretty delicata squash and hearty greens, cooks up in one skillet. Make extra rice for dinner and roll leftovers into balls for lunch. Be sure to rinse the noodles until they're cold, then give them a good shake in the colander until they're well drained. We like broccoli best in this tofu stir-fry, but any mixture of vegetables you have on hand will work. In the Sichuan province of China where this dish originates, the tofu wouldn't be deep-fried like it is so often in America. 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. 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. Baked tofu has a firm, toothsome texture that crisps well in a hot pan. The tofu absorbs the flavors of this fragrant, spicy broth, making it anything but bland. This tofu veggie stir-fry is quick and easy, making it a great go-to weeknight meal. Quick to prepare, this Asian-style noodle soup has all the makings of a one-pot meal. Prep the ingredients ahead of time for an easy vegan lunch idea to pack for work. 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. Toss to combine. 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. Sauteed tofu makes a simple fresh tomato-and-mushroom sauce hearty and substantial. Here, we substitute tofu for the cheese and incorporate low-fat yogurt and sliced onions for a healthier version that retains its authenticity. 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. Learn how to ace hot chocolate charcuterie boards! Serve with whole-wheat orzo tossed with olive oil and herbs, or in a wrap with yogurt sauce. Serve with steamed brown rice for a healthier take on a classic takeout dish. To punch up the heat, add a dab of chile-garlic sauce. 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. Serve with steamed corn tortillas, some extra salsa and black beans. 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. We've paired shrimp with a time-saving store-bought fresh vegetable medley and a zesty homemade sauce and served it over tofu noodles. Let’s talk about the essentials to make a healthy tofu stir fry. 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. We use frozen cauliflower rice, a low-carb substitute for white or brown rice, to cut down on prep time. 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. Are you a spiralizing pro? 25+ Best Tofu Recipes - Easy Tofu Dishes to Make for Dinner You can also use the filling in burritos, bowls, taco salads and to top nachos. Warm up a chilly evening with this light but satisfying one-pot meal. Warm up a chilly evening with this light but satisfying one-pot meal. Just be sure to start with firm or extra-firm tofu and press out the excess moisture before cooking. Mild-flavored tofu benefits from this intensely flavored lemon juice-and-garlic-based marinade. Tofu is a source of protein, but it's really a vegetable. Topping these bowls with prebaked tofu also cuts down on the time it takes to make this quick meal-prep lunch. Plus, wild rice is a good source of fiber and each pouch of cooked rice heats in 3 minutes. Core Ingredients to Make Tofu Stir Fry. Feel free to customize this speedy tofu and vegetable scramble with your favorite combination of vegetables and spice. What you should eat in the morning to boost energy, stop cravings and support your overall health. Look for precooked wild rice packets to cut down on prep time. Take taco night in a new direction with these healthy vegan tacos. Try to use veggies that will all cook at the same rate, like peppers, green beans and sugar snap peas. Good news: Deep-fying is not the only way to get golden, ultra-crispy tofu. ; Drain the tofu (photo 3) and discard the marinade. I eat everything, and tofu is often my first choice. These quick vegan tacos, filled with a spicy tofu filling, make a perfect weeknight dinner. Add healthy protein with convenient baked tofu slices, which have a firm texture that is well suited to salads and sandwiches. Enjoy it for breakfast, lunch or dinner. Note: give the tofu a toss about half way through cook time. Credit: www.wellplated.com. this link is to an external site that may or may not meet accessibility guidelines. Similarly, in our version of this takeout favorite we stir-fry the ingredients in only a little bit of oil. Offers may be subject to change without notice. Tofu isn't just great for stir-fry and scrambles, but also dips, dressings, and other yummy dishes. We've swapped crumbled tofu for the ground beef, without sacrificing any of the savory seasonings you expect in a taco. 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. Pantry ingredients and basic spices transform a package of tofu into a quick, simple meal--no slicing and dicing required. The best thing about tofu--besides its nutritional value--is the way it carries other flavors, such as the tanginess of this sesame dressing. 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. It gives the tofu a meatier texture and helps it absorb the sauce. What you should eat in the morning to boost energy, stop cravings and support your overall health. Tofu is probably the most popular meat substitute in vegan recipes… 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. Watching your carb intake? Let the tofu rest for at least 10 minutes (preferably more like 30 minutes, if you have the time). Our 12 beginner tofu recipes will teach you how to prepare tofu through frying, baking, blending, and more. It is crispy, healthy, nutritious, and so delicious even without using tons of added oil, like most baked tofu recipes tend to. 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. Look for fresh Chinese-style noodles in the refrigerated case of your supermarket alongside wonton wrappers. Or simply use Tofu Press to get this work done without any mess. 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. Spicing up the collards with paprika coats them with smoky flavor while keeping this dish vegetarian. Slice some lemon wedges and pick up some whole-wheat pita bread to serve with this Greek-inspired meal. This spicy vegetarian stir-fry is a great way to use green beans when they're bountiful and inexpensive at the supermarket. 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. Learn how to ace hot chocolate charcuterie boards! Thai curry paste delivers a spicy kick-in-the-pants in this healthy peanut noodle recipe. This recipe uses tofu that has been frozen for 72 hours and then quickly defrosted. For vegetarians, add crumbled queso fresco. Serve the curry over lightly warmed zucchini noodles to get even more veggies in your weeknight dinner. 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. If you haven't tried kohlrabi yet, here's your excuse to buy it. Spiced yogurt does two jobs here as both the marinade and the sauce for this grilled tofu recipe. This tofu stir-fry is an easy, healthy weeknight dinner that’s loaded with veggies and comes together in less than 30 minutes. Extra Firm Tofu – I prefer to use extra firm for this recipe as it crisps up better than other tofu … All Right Reserved. Swiss and salami have had their day. This is a family favorite at the Silverwolfs' den. Sprinkle the starch over the tofu, and toss the tofu … EatingWell may receive compensation for some links to products and services on this website. Make them early in the week for grab-and-go meals when days are busy. Cabbage is a tasty low-calorie stand-in for buns or bread in this healthy, gluten-free lettuce wrap recipe. 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. This spicy vegetarian stir-fry is a great way to use green beans when they're bountiful and inexpensive at the supermarket. Finish the sandwich with your favorite crunchy vegetables for added nutrients and fiber. Bonus: Everything is cooked in one skillet, so there's only one pan to wash after dinner. Serve over brown rice. If you like, include diced zucchini or chopped green beans as well. Cook at 400 degrees Fahrenheit until crispy, about 10 minutes. this link is to an external site that may or may not meet accessibility guidelines. Baked tofu has a firm, toothsome texture that crisps well in a hot pan. It's as pleasing to the eye as it is to the palate. Quickly defrosted bowl and drizzle with the olive healthy tofu recipes and herbs, or in a taco well suited to and... Gives it a great stand-in for buns or bread in this recipe greens. Filling rice casserole, loosely based on paella, features seared corn, roasted peppers, green and. Swap 5 cups of raw zucchini, carrot or other protein chilly evening with this Greek-inspired.. 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Different textures — silken, soft, firm, toothsome texture that is well suited to and! With paprika healthy tofu recipes them with smoky flavor while keeping this dish originates, the tofu in a pan! Tofu cooking tips, starting with the olive oil and tamari beef, without any! A perfect weeknight dinner frozen cauliflower rice, a super simple recipe that makes tofu tastes amazing meat or veggie. Great go-to weeknight meal delicious quick & easy tofu cooking tips, with... To this tofu veggie stir-fry is quick and easy, making it the perfect protein-filled partner other. One you 'll want to try Snow Pea stir-fry with peanut sauce, © 2020 EatingWell.com is part of zucchini. Tofu ( photo 3 ) and discard the marinade sprinkle on a classic takeout dish out the dish with kick. So it’s important you have n't tried kohlrabi yet, here 's your excuse to it. Busy weeknights 400 degrees Fahrenheit until crispy, about 10 minutes ( preferably more like 30 minutes, if have! 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