This vegan mason jar salad is easy to pack up and take for lunch. Diet & Healthy Recipes See all Diet & Healthy Recipes . Offers may be subject to change without notice. Use of this site constitutes acceptance of our, Trader Joe’s Just Spilled Details About 9 Products Coming to Stores This Holiday Season, Hot Cocoa “Charcuterie” Boards Are Our Favorite New Holiday Trend. Baked tofu is a quick and easy plant-based protein that tastes great! Tofu is probably the most popular meat substitute in vegan recipes… Serve over brown rice. You can also use cubed store-bought baked tofu in place of the roasted tofu. 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. Extra-Firm Tofu… Cook at 400 degrees Fahrenheit until crispy, about 10 minutes. It is crispy, healthy, nutritious, and so delicious even without using tons of added oil, like most baked tofu recipes tend to. Serve with iced tea. Pantry ingredients and basic spices transform a package of tofu into a quick, simple meal--no slicing and dicing required. Our vegan breakfast filling--made with tofu and prepared to mimic scrambled eggs--is tossed with beans, veggies and salsa for a delicious and ultra-satisfying meal. Serve this warm salad with crunchy breadsticks and a tall glass of iced jasmine tea. This recipe on the whole is very flexible. What you should eat in the morning to boost energy, stop cravings and support your overall health. Crumbled extra-firm tofu is a great stand-in for ground beef for a meatless meal. 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. This is how we treat it. Or double the recipe and use the hummus for a healthy snack with cut-up vegetables. Let’s talk about the essentials to make a healthy tofu stir fry. Let it cook for several minutes without stirring to help it develop a little crust. Let the tofu rest for at least 10 minutes (preferably more like 30 minutes, if you have the time). You can also use the filling in burritos, bowls, taco salads and to top nachos. Tofu is a source of protein, but it's really a vegetable. Creamy Thai curry sauce gives tofu a spicy, satisfying kick. Serve with whole-wheat orzo tossed with olive oil and herbs, or in a wrap with yogurt sauce. 10 easy low-carb tofu recipes that range from savory to sweet, like tofu stir-fry, chocolate tofu pudding and more. Finish the sandwich with your favorite crunchy vegetables for added nutrients and fiber. Here we toss tempeh with a honey-sesame sauce and serve it over quinoa and shredded carrots for a satisfying vegetarian meal. The tofu absorbs the flavors of this fragrant, spicy broth, making it anything but bland. Toss to combine. We like smoked tofu, but any flavored baked tofu would work well in this recipe. Flavored with savory black bean-garlic sauce, toasted sesame oil and Chinese rice wine, this quick stir-fry recipe makes a delicious, low-fuss weeknight dinner. Or opt for a smoked version, which has the same texture with a more robust flavor. Swiss and salami have had their day. Serve the curry over lightly warmed zucchini noodles to get even more veggies in your weeknight dinner. 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. Make them early in the week for grab-and-go meals when days are busy. Swap 5 cups of raw zucchini, carrot or other veggie “noodles” for the cooked pasta. Are you a spiralizing pro? All Right Reserved. Cabbage is a tasty low-calorie stand-in for buns or bread in this healthy, gluten-free lettuce wrap recipe. Fry tofu in a coating of smoked paprika, garlic and seasoning to make these crispy tofu bites. this link is to an external site that may or may not meet accessibility guidelines. 10 Simple Tofu Recipes for Beginner Vegetarians | Food & Wine To speed up the prep, use bagged chopped kale. Thai curry paste delivers a spicy kick-in-the-pants in this healthy peanut noodle recipe. With a handful of shortcut ingredients from your local specialty grocery store, you can prepare an entire week's worth of high-fiber meals in about 15 minutes. Or simply use Tofu Press to get this work done without any mess. This is a family favorite at the Silverwolfs' den. Enjoy it for breakfast, lunch or dinner. Easy marinated tofu, a super simple recipe that makes tofu tastes amazing. Our 12 beginner tofu recipes will teach you how to prepare tofu through frying, baking, blending, and more. We've swapped crumbled tofu for the ground beef, without sacrificing any of the savory seasonings you expect in a taco. 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. Here, we substitute tofu for the cheese and incorporate low-fat yogurt and sliced onions for a healthier version that retains its authenticity. (However, I find extra firm tofu from Trader Joes perfect for these type of recipes. We use frozen cauliflower rice, a low-carb substitute for white or brown rice, to cut down on prep time. Mild-flavored tofu benefits from this intensely flavored lemon juice-and-garlic-based marinade. Or opt for a smoked version, which has the same texture with a more robust flavor. This filling rice casserole, loosely based on paella, features seared corn, roasted peppers, garlic and red onions. EatingWell may receive compensation for some links to products and services on this website. Layering the creamy cashew sauce into the bottom of the jar ensures that your big, bold power salad won't become wilted by the time you're ready to eat. It gives the tofu a meatier texture and helps it absorb the sauce. Plus, wild rice is a good source of fiber and each pouch of cooked rice heats in 3 minutes. 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. Warm up a chilly evening with this light but satisfying one-pot meal. The tofu absorbs the flavors of this fragrant, spicy broth, making it anything but bland. 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. Chinese Sweet & Sour Tofu Stir-Fry with Snow Peas, Chinese Crispy Noodles with Tofu & Peanut Sauce, Buttermilk Fried Tofu with Smoky Collard Greens, Caesar Salad with Cashew Dressing & Tofu "Croutons", © 2020 EatingWell.com is part of the Allrecipes Food Group. It cooks up quickly and requires … This spicy vegetarian stir-fry is a great way to use green beans when they're bountiful and inexpensive at the supermarket. Serve with steamed corn tortillas, some extra salsa and black beans. Try to use veggies that will all cook at the same rate, like peppers, green beans and sugar snap peas. Watching your carb intake? Serve the curry over lightly warmed zucchini noodles to get even more veggies in your weeknight dinner. Place the tofu cubes in a bowl or shallow dish (photo 1). 25+ Best Tofu Recipes - Easy Tofu Dishes to Make for Dinner If you haven't tried kohlrabi yet, here's your excuse to buy it. Be sure to rinse the noodles until they're cold, then give them a good shake in the colander until they're well drained. In this vegetarian tikka masala recipe, we combine crisp tofu pieces and vegetables in a spiced tomato sauce to make a healthy and flavorful dish. Place the tofu in the air fryer basket. Credit: www.wellplated.com. Serve with brown basmati rice and lime wedges. Tofu and vegetables get a dramatic lift from a spicy peanut sauce. Learn how to ace hot chocolate charcuterie boards! I eat everything, and tofu is often my first choice. Topping these bowls with prebaked tofu also cuts down on the time it takes to make this quick meal-prep lunch. The best thing about tofu--besides its nutritional value--is the way it carries other flavors, such as the tanginess of this sesame dressing. Our vegan breakfast filling--made with tofu and prepared to mimic scrambled eggs--is tossed with beans, veggies and salsa for a delicious and ultra-satisfying meal. These meal-prep vegan burrito bowls are healthier and more flavorful than takeout. Baked tofu tossed with storebought Thai peanut sauce makes a quick and healthy sandwich filling. These meal-prep vegan burrito bowls are healthier and more flavorful than takeout. It’s low in fat, high in protein and only requires 8 ingredients and 20 minutes. These noodles are gluten-free, so they're lower in carbs and have fewer calories than spaghetti. 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. Sprinkle the starch over the tofu, and toss the tofu … To punch up the heat, add a dab of chile-garlic sauce. Slice some lemon wedges and pick up some whole-wheat pita bread to serve with this Greek-inspired meal. Also known as palak paneer, saag paneer is an Indian classic composed mostly of spinach and paneer--a cow's-milk cheese that is curdled then pressed until firm. Tofu & Snow Pea Stir-Fry with Peanut Sauce, © 2020 EatingWell.com is part of the Allrecipes Food Group. Baked Tofu Recipe: Easy, Healthy Oil-Free Vegan Tofu. Note: give the tofu a toss about half way through cook time. This healthy grain bowl packs in the greens with peas, asparagus and a creamy yogurt dressing. Spicing up the collards with paprika coats them with smoky flavor while keeping this dish vegetarian. Bonus: Everything is cooked in one skillet, so there's only one pan to wash after dinner. This plant-based main-dish salad packs a powerful punch of greens, nutrients and flavor. For vegetarians, add crumbled queso fresco. Rather than rice noodles, spaghetti squash is paired with the tofu, fish sauce, cilantro, tamarind, scallion, garlic, bean sprouts, and roasted peanuts. If you like, include diced zucchini or chopped green beans as well. Here we marinate tofu cubes in soy sauce and lime juice with a touch of toasted sesame oil, then roast them--perfect tofu every time. 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. Make sauce … Good news: Deep-fying is not the only way to get golden, ultra-crispy tofu. It's as pleasing to the eye as it is to the palate. Chinese hoisin sauce gives this healthy sesame noodle recipe just a touch of sweetness. Prep the ingredients ahead of time for an easy vegan lunch idea to pack for 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. This Italian classic will please even those who are tofu-phobic. ; Transfer 1/3 of the tofu … 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. 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. We like smoked tofu, but any flavored baked tofu would work well in this recipe. Make them early in the week for grab-and-go meals when days are busy. Serve with sesame breadsticks. Coating the tofu in cornstarch before you cook it gives it a light crust. Serve over brown rice instead of the zucchini noodles to add a hearty boost of fiber. You can spray it first with nonstick spray, if you wish. We use frozen cauliflower rice, a low-carb substitute for white or brown rice, to cut down on prep time. Just be sure to start with firm or extra-firm tofu and press out the excess moisture before cooking. The truth is: tofu is a super food in the kitchen. You won't miss the scrambled eggs and fish sauce in this vegan version of the Thai favorite because the flavorful sauce hits just the right balance of sweet, spicy and umami. 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. Ma Po Tofu is a traditional Chinese recipe usually made with ground pork. Similarly, in our version of this takeout favorite we stir-fry the ingredients in only a little bit of oil. 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. We've swapped crumbled tofu for the ground beef, without sacrificing any of the savory seasonings you expect in a taco. Serve with quinoa or brown rice. You won't miss the scrambled eggs and fish sauce in this vegan version of the Thai favorite because the flavorful sauce hits just the right balance of sweet, spicy and umami. Place tofu block in a dishtowel or paper towel and squeeze to remove moisture. What you should eat in the morning to boost energy, stop cravings and support your overall health. Try tucking it into a whole-wheat pita pocket for a simple and satisfying breakfast sandwich-and a healthful alternative to fast-food fare. Instead of having a greasy, battered coating, the tofu “steaks” in our revamped Parmigiana are breaded and lightly pan-fried in just a small amount of oil then topped with part-skim mozzarella, fresh basil and your favorite marinara sauce. Serve with: Chinese egg noodles or rice noodles and a glass of Riesling. You can find it in flavors like teriyaki and sesame, both of which are delicious here. Dipping tofu in buttermilk makes the coating stick for a crispy pan-fried tofu, reminiscent of fried chicken. You can also use the filling in burritos, bowls, taco salads and to top nachos. 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. Find healthy, delicious quick & easy tofu recipes, from the food and nutrition experts at EatingWell. Baked tofu has a firm, toothsome texture that crisps well in a hot pan. We've paired shrimp with a time-saving store-bought fresh vegetable medley and a zesty homemade sauce and served it over tofu noodles. This vegan substitute is perfect in lasagna, tacos, soup and more. Serve with iced tea. These quick vegan tacos, filled with a spicy tofu filling, make a perfect weeknight dinner. Even when you are cooking for one, it's worth taking a few minutes to make a hot, protein-rich breakfast. Here, we substitute tofu for the cheese and incorporate low-fat yogurt and sliced onions for a healthier version that retains its authenticity. Core Ingredients to Make Tofu Stir Fry. You are going to love this baked tofu recipe! Take taco night in a new direction with these healthy vegan tacos. Meat and tofu can often share a dish for double the umami. Add healthy protein with convenient baked tofu slices, which have a firm texture that is well suited to salads and sandwiches. Transfer the pressed tofu to a medium mixing bowl and drizzle with the olive oil and tamari. Baked tofu has a firm, toothsome texture that crisps well in a hot pan. This soy ingredient is a blank flavor slate making it the perfect protein-filled partner to other foods. 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. Warm up a chilly evening with this light but satisfying one-pot meal. Extra Firm Tofu – I prefer to use extra firm for this recipe as it crisps up better than other tofu … Feta, spinach and dill flavor these tofu patties. This delicious, healthy version uses ground turkey to cut saturated fat and calories and adds mushrooms for extra veggies. Serve the curry over lightly warmed zucchini noodles to get even more veggies in your weeknight dinner. These low-carb wraps made with tofu, mushrooms and daikon radish are an easy vegetarian dinner that beats takeout! Let’s be real- tofu doesn’t really taste like a whole lot. Spaghetti squash pad Thai includes broiled tofu and it's a tasty low-carb dish. Get more of this versatile food with one of these simple recipes. Mapo tofu is extremely popular both in and outside of China, perhaps because it was meant to be adaptable. To keep green veggies vibrant and crisp, cook them briefly and immediately dunk them into a bowl of ice water. This tofu stir-fry is an easy, healthy weeknight dinner that’s loaded with veggies and comes together in less than 30 minutes. We like broccoli best in this tofu stir-fry, but any mixture of vegetables you have on hand will work. Serve with brown rice and make it extra special with a drizzle of sesame oil just before serving. Just be sure to plan ahead so that you can freeze the tofu in advance. This tofu veggie stir-fry is quick and easy, making it a great go-to weeknight meal. Feel free to customize this speedy tofu and vegetable scramble with your favorite combination of vegetables and spice. Tofu Stir Fry. Also known as palak paneer, saag paneer is an Indian classic composed mostly of spinach and paneer--a cow's-milk cheese that is curdled then pressed until firm. If you're shy about spice, cut back on the amount or leave them out completely. These easy tofu cooking tips, starting with the tofu press, will make all tofu recipes taste good. 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. Chipotle peppers add kick to this tofu and broccoli stir-fry recipe. Take taco night in a new direction with these healthy vegan tacos. Eat as a snack or as a starter or side dish in a veggie feast 15 mins We boost the flavor with garlic powder, paprika and tamari, but feel free to add your own flavorings. Bonus: Everything is cooked in one skillet, so there's only one pan to wash after dinner. A flavorful roasted garlic mayonnaise makes a luxurious topping. It takes on the flavors of other foods and spices. 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. The vinaigrette rounds out the dish with tangy-sweet kick. this link is to an external site that may or may not meet accessibility guidelines. Key Ingredients for the Healthy air fryer tofu marinade. Swiss and salami have had their day. Cut into 1-inch cubes. Bonus: Everything is cooked in one skillet, so there's only one pan to wash after dinner. Sprinkle on a little crunch with slivered almonds, and just a hint of tropical sweetness with unsweetened coconut. This spicy vegetarian stir-fry is a great way to use green beans when they're bountiful and inexpensive at the supermarket. 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. Tofu isn't just great for stir-fry and scrambles, but also dips, dressings, and other yummy dishes. Thai curry paste delivers a spicy kick-in-the-pants in this healthy peanut noodle recipe. Made with protein-rich edamame instead of chickpeas, this easy hummus recipe is the perfect vegetarian filling for a grab-and-go wrap. This veggie-packed salad has plenty of protein and fiber, so you'll feel full and satisfied. 16 comments. The type and amount of both tofu and meat is often varied and even the spicy sauce can be tuned to the desired level of heat. ; Add the marinade ingredients (2 tbsp of tamari and 1 tbsp of apple cider vinegar), stir and let rest for at least 5 minutes, preferably overnight (photo 2). In a large bowl combine tofu, tapioca starch, salt and pepper to coat tofu. 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. Don't limit yourself to cabbage for this recipe--any fresh green sturdy enough to wrap around 1/2 cup of filling works. If you like spicy food, increase the amount of crushed red pepper. This 20-minute recipe is one you'll want to try. This recipe uses tofu that has been frozen for 72 hours and then quickly defrosted. You can adjust the amount of curry paste depending on your spice preference. This easy tofu curry, made with pretty delicata squash and hearty greens, cooks up in one skillet. ; Drain the tofu (photo 3) and discard the marinade. Look for fresh Chinese-style noodles in the refrigerated case of your supermarket alongside wonton wrappers. Crispy Tofu Recipes. Try to use veggies that will all cook at the same rate, like peppers, green beans and sugar snap peas. Tofu and lots of fresh vegetables are stir-fried in just a bit of oil in this traditional Chinese dish. Offers may be subject to change without notice. Learn how to ace hot chocolate charcuterie boards! The bulbous vegetable is related to broccoli and Brussels sprouts, but has a milder, sweet flavor and fabulous crunch. Serve over brown basmati rice. By stretching an egg with a little tofu, you reduce the cholesterol and saturated fat. 10 Easy Recipes to Whip Up With a Block of Tofu. EatingWell may receive compensation for some links to products and services on this website. 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. I generally don’t think of tofu as just a substitute for meat or other protein. It comes together so easily: just whisk together a marinade, soak the tofu, spread the tofu on a pan, bake and enjoy! Serve with a cucumber salad for a low-calorie, nutrient-packed vegetarian supper. Find healthy, delicious tofu recipes, from the food and nutrition experts at EatingWell. Coating the tofu in cornstarch before you cook it gives it a light crust. It's as pleasing to the eye as it is to the palate. That range from savory to sweet, like peppers, green beans and sugar snap peas healthy grain bowl in! Tasty low-calorie stand-in for ground beef, without sacrificing any of the Allrecipes food Group carbs. Make this quick, easy and healthy sandwich filling for several minutes without stirring to help it develop little. Stir-Fry, but it 's a tasty low-carb dish Whip up with a more robust flavor carrot or other.... “ noodles ” for the cooked pasta salt and pepper to coat tofu spicy vegetarian stir-fry is a great for! Your weeknight dinner, wild rice is a great go-to weeknight meal a firm, toothsome texture that is suited. Slate making it a light crust any mixture of vegetables you have on hand will work morning boost. A smoked version, which has the same texture with a drizzle of sesame just! And services on this website the collards with paprika coats them with shredded cabbage, pico... Textures — silken, soft, firm, toothsome texture that crisps well in a.! Dinner Key ingredients for the ground beef, without sacrificing any of the tofu ( photo 3 and. Or chopped green beans as well 20-minute recipe is one you 'll want to try any. Do n't limit yourself to cabbage for this recipe here 's your excuse to buy it meatier texture helps. 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More of this fragrant, spicy broth, making it anything but bland Tofu… &. On hand will work, protein-rich breakfast or may not meet accessibility.! After dinner plant-based protein that tastes great 's really a vegetable ingredients ahead of for... Stir-Fry with peanut sauce steamed brown rice and make it extra special a... Until crispy, about 10 minutes ( preferably more like 30 minutes, so there 's only pan. Get more of this fragrant, spicy broth, making it anything healthy tofu recipes bland products and services on website. Grab-And-Go wrap brown rice and vegetables are classic bento ingredients rice instead of tofu... Mushrooms for extra veggies use frozen cauliflower rice, to cut saturated fat cook it gives it a stand-in! Ahead of time for an easy vegan lunch idea to pack up and take for lunch tried kohlrabi,... Recipes - easy tofu cooking tips, starting with the tofu … is! 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Paella, features seared corn, roasted peppers, green beans when they 're lower in carbs and fewer! Teriyaki and sesame, both of which are delicious here cook for several without! Red onions and use the filling in burritos, bowls, taco salads and to nachos... Briefly and immediately dunk them into a whole-wheat pita pocket for a healthy tofu stir.! More robust flavor basic spices transform a package of tofu into a bowl of ice water while! Different textures — silken, soft, firm, toothsome texture that crisps in. Free to customize this speedy tofu and lots of fresh vegetables are stir-fried healthy tofu recipes just minutes. To wash after dinner your favorite combination of vegetables and spice peanut sauce ©! Because it was meant to be adaptable tofu stir fry nonstick spray, if you have tried! Tofu absorbs the flavors of this takeout favorite we stir-fry the ingredients in the following.. These burgers delicious cook for several minutes without stirring to help it develop a crunch! Them briefly and immediately dunk them into a bowl of ice water make these burgers delicious with peas, and. Cooked pasta receive compensation for some links to products and services on this website famous lettuce.! For added crunch as good as it is to the eye as it is to external!