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10 Tasty Recipes with Tofu

Tofu, also known as bean curd, is a popular plant-based protein that has been enjoyed in many cuisines for centuries. Derived from soybeans tofu is a versatile ingredient that can be used in a variety of dishes from stir-fries to smoothies. Not only is it a great source of protein, but it is also low in calories and fat, making it a healthy choice for those looking to incorporate more plant-based options into their diet.

Despite its reputation for being bland, tofu is surprisingly easy to transform into delicious and flavorful meals that even the biggest meat-lovers will enjoy. With a little creativity and some simple ingredients, you can turn this humble ingredient into mouth-watering dishes that will leave you wanting more. In this article, we'll share 10 tasty tofu recipes that will help you discover just how versatile and delicious this ingredient can be. 

Here we go!

1.- Tofu Scramble

Crumble firm tofu into a pan with your favorite vegetables and spices (e.g. onions garlic, bell peppers, turmeric) for a vegan alternative to scrambled eggs. Serve with toast or in a breakfast burrito.

Tofu Scramble recipe

Ingredients:

- 1 block of firm tofu
- 1 tablespoon of olive oil
- 1/2 onion diced
- 2 cloves of garlic minced
- 1/2 bell pepper, diced
- 1/4 teaspoon of turmeric
- Salt and pepper, to taste
- Fresh herbs (e.g. parsley, cilantro) chopped (optional)

Instructions:

- Drain the tofu and pat it dry with paper towels.
- Crumble the tofu with your hands or a fork.
- Heat the olive oil in a non-stick skillet over medium heat.
- Add the diced onion, minced garlic, and diced bell pepper to the skillet. Sauté for a few minutes until the vegetables are softened.
- Add the crumbled tofu to the skillet, along with the turmeric, salt, and pepper. Stir well to combine.
- Cook for about 5-7 minutes stirring occasionally, until the tofu is heated through and slightly browned.
- Taste and adjust seasoning as needed.
- Serve hot, garnished with fresh herbs if desired.

Enjoy your delicious and protein-packed Tofu Scramble!

2.- Tofu Stir Fry

Cube firm tofu and stir fry with a mix of vegetables (e.g. broccoli, carrots, snap peas) and a flavorful sauce (e.g. soy sauce, ginger garlic, sesame oil) for a quick and easy dinner.

Tofu Stir Fry recipe

Ingredients:

- 1 block of firm tofu
- 2 tablespoons of vegetable oil
- 2 cloves of garlic, minced
- 1 tablespoon of ginger, minced
- 1 bell pepper sliced
- 1 carrot, sliced
- 1/2 onion, sliced
- 2 cups of mixed vegetables (e.g. broccoli, snap peas, mushrooms)
- 2 tablespoons of soy sauce
- 1 tablespoon of cornstarch
- Salt and pepper, to taste
- Cooked rice for serving

Instructions:

- Drain the tofu and pat it dry with paper towels. Cut it into bite-sized cubes.
- In a small bowl, whisk together the soy sauce and cornstarch. Set aside.
- Heat the vegetable oil in a large skillet or wok over high heat.
- Add the garlic and ginger and stir fry for 30 seconds.
- Add the sliced bell pepper, carrot, and onion and stir fry for 2-3 minutes until the vegetables are slightly softened.
- Add the mixed vegetables and tofu cubes and stir fry for another 2-3 minutes until the vegetables are tender and the tofu is slightly browned.
- Pour the soy sauce mixture over the tofu and vegetables and stir to coat. Cook for another minute or two until the sauce thickens.
- Taste and adjust seasoning as needed with salt and pepper.
- Serve hot over cooked rice.

Enjoy your tasty and healthy Tofu Stir Fry!

3.- Tofu Fried Rice

Use crumbled or cubed tofu in place of eggs in your favorite fried rice recipe, along with vegetables soy sauce and sesame oil.

Tofu Fried Rice recipe

Ingredients:

- 1 block of firm tofu
- 2 tablespoons of vegetable oil
- 2 cloves of garlic minced
- 1/2 onion, diced
- 1 cup of mixed vegetables (e.g. peas, carrots corn)
- 4 cups of cooked rice preferably cold or at least room temperature
- 2 tablespoons of soy sauce
- Salt and pepper, to taste

Instructions:

- Drain the tofu and pat it dry with paper towels. Cut it into small cubes.
- Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat.
- Add the cubed tofu and cook for 5-7 minutes, stirring occasionally, until browned and crispy. Remove the tofu from the skillet and set aside.
- Add the remaining tablespoon of oil to the skillet.
- Add the minced garlic and diced onion to the skillet and sauté for 1-2 minutes until the onion is softened.
- Add the mixed vegetables to the skillet and stir fry for 2-3 minutes until tender.
- Add the cooked rice to the skillet and stir well to combine with the vegetables.
- Add the soy sauce and stir to coat the rice evenly. Cook for 2-3 minutes until the rice is heated through and slightly crispy.
- Add the cooked tofu back to the skillet and stir to combine.
- Taste and adjust seasoning as needed with salt and pepper.
- Serve hot.

Enjoy your tasty and easy Tofu Fried Rice!

4.- Tofu Buddha Bowl

Layer cooked quinoa or rice, roasted vegetables, avocado and sliced firm tofu in a bowl for a healthy and filling meal. Drizzle with a tahini or peanut sauce for extra flavor.

Tofu Buddha Bowl recipe

Ingredients:

- 1 block of firm tofu
- 1 tablespoon of olive oil
- 1 sweet potato peeled and diced
- 1/2 cup of quinoa
- 1 cup of vegetable broth or water
- 1 cup of mixed vegetables (e.g. broccoli, carrots bell pepper)
- 1 avocado sliced
- 1/4 cup of hummus
- Salt and pepper, to taste
- Lemon wedges, for serving

Instructions:

- Drain the tofu and pat it dry with paper towels. Cut it into bite-sized cubes.
- Heat the olive oil in a large skillet over medium-high heat.
- Add the cubed sweet potato to the skillet and sauté for 5-7 minutes until tender and slightly browned. Remove the sweet potato from the skillet and set aside.
- Rinse the quinoa and combine it with the vegetable broth or water in a medium saucepan. Bring to a boil, then reduce heat to low and simmer for 15-20 minutes until the quinoa is cooked and the liquid is absorbed.
- In the same skillet used for the sweet potato, add the cubed tofu and cook for 5-7 minutes stirring occasionally until browned and crispy.
- Add the mixed vegetables to the skillet and stir fry for 2-3 minutes until tender.
- To assemble the Buddha bowl, divide the cooked quinoa, sweet potato tofu, and mixed vegetables among four bowls.
- Add a dollop of hummus and a few slices of avocado to each bowl.
- Season with salt and pepper to taste.
- Serve hot with lemon wedges for squeezing over the top.

Enjoy your healthy and delicious Tofu Buddha Bowl!

5.- Tofu Pad Thai

Use crumbled tofu in place of meat in a classic Pad Thai recipe along with rice noodles, bean sprouts, peanuts, and a sweet and savory sauce.

Tofu Pad Thai recipe

Ingredients:

- 1 block of firm tofu
- 8 oz of rice noodles
- 2 tablespoons of vegetable oil
- 2 cloves of garlic, minced
- 1/2 onion, sliced
- 1 bell pepper sliced
- 1 cup of mixed vegetables (e.g. bean sprouts, carrots broccoli)
- 2 tablespoons of soy sauce
- 2 tablespoons of brown sugar
- 2 tablespoons of lime juice
- 1 tablespoon of tamarind paste (optional)
- 1/4 cup of chopped peanuts
- Fresh cilantro, for serving
- Lime wedges for serving

Instructions:

- Drain the tofu and pat it dry with paper towels. Cut it into small cubes.
Cook the rice noodles according to package instructions until al dente. Drain and set aside.
- In a small bowl, whisk together the soy sauce, brown sugar, lime juice, and tamarind paste (if using). Set aside.
- Heat the vegetable oil in a large skillet or wok over medium-high heat.
- Add the minced garlic and sliced onion to the skillet and sauté for 1-2 minutes until the onion is softened.
- Add the sliced bell pepper and mixed vegetables to the skillet and stir fry for 2-3 minutes until tender.
- Add the cubed tofu to the skillet and cook for 5-7 minutes, stirring occasionally, until browned and crispy.
- Add the cooked rice noodles to the skillet and pour the soy sauce mixture over the top. Stir well to combine.
- Cook for another 2-3 minutes until the noodles are coated in the sauce and heated through.
- Divide the Pad Thai among four plates and sprinkle with chopped peanuts and cilantro.
- Serve hot with lime wedges on the side.

Enjoy your delicious and flavorful Tofu Pad Thai!

6.- Tofu Noodle Soup

Add sliced firm tofu to your favorite vegetable noodle soup recipe for extra protein and a creamy texture.

Tofu Noodle Soup recipe

Ingredients:

- 1 block of firm tofu
- 4 cups of vegetable broth
- 2 cloves of garlic, minced
- 1 inch of ginger, grated
- 1/2 onion chopped
- 1 carrot sliced
- 1 celery stalk, sliced
- 1 cup of sliced mushrooms
- 2 cups of baby spinach
- 8 oz of noodles (e.g. udon soba, or rice noodles)
- 1 tablespoon of soy sauce
- Salt and pepper to taste
- Green onions sliced for serving

Instructions:

- Drain the tofu and pat it dry with paper towels. Cut it into small cubes.
- In a large pot heat the vegetable broth over medium-high heat.
- Add the minced garlic, grated ginger, chopped onion sliced carrot, and sliced celery to the pot. Simmer for 10-12 minutes until the vegetables are tender.
- Add the sliced mushrooms, cubed tofu and noodles to the pot. Simmer for 5-7 minutes until the noodles are cooked.
- Stir in the baby spinach and soy sauce. Cook for another 1-2 minutes until the spinach is wilted.
- Season with salt and pepper to taste.
- Ladle the soup into bowls and sprinkle with sliced green onions.

Enjoy your delicious and comforting Tofu Noodle Soup!

7.- Tofu Banh Mi

Slice firm tofu and marinate in a mixture of soy sauce garlic, and lime juice. Serve on a crusty baguette with pickled vegetables, cilantro, and spicy mayo for a Vietnamese-inspired sandwich.

Tofu Banh Mi recipe

Ingredients:

- 1 block of firm tofu
- 4 crusty rolls or baguettes
- 1/2 cup of mayonnaise
- 1 tablespoon of Sriracha sauce
- 1 tablespoon of soy sauce
- 1 tablespoon of rice vinegar
- 1/2 teaspoon of sugar
- 1/2 onion, sliced
- 1 carrot julienned
- 1 cucumber sliced
- Fresh cilantro leaves
- Salt and pepper to taste

Instructions:

- Drain the tofu and pat it dry with paper towels. Cut it into thin slices.
- In a small bowl whisk together the mayonnaise, Sriracha sauce, soy sauce, rice vinegar and sugar. Set aside.
- Heat a nonstick pan over medium-high heat. Add the sliced tofu to the pan and cook for 2-3 minutes on each side until golden brown and crispy.
- Cut the rolls or baguettes in half and toast them in the oven or on a griddle.
- Spread the mayonnaise mixture on both halves of the rolls or baguettes.
- Layer the sliced tofu sliced onion, julienned carrot, sliced cucumber, and cilantro leaves on the rolls or baguettes.
- Season with salt and pepper to taste.
- Serve your Tofu Banh Mi immediately and enjoy!

Note: You can also add other ingredients like sliced jalapeños or pickled vegetables to your Tofu Banh Mi, according to your preference.

8.- Tofu Curry

Simmer cubed tofu in a fragrant curry sauce with vegetables (e.g. sweet potato, cauliflower chickpeas) and serve over rice or with naan bread.

Tofu Curry recipe

Ingredients:

- 1 block of firm tofu
- 1 can of coconut milk
- 1 onion, chopped
- 2 cloves of garlic, minced
- 1 tablespoon of curry powder
- 1 teaspoon of ground cumin
- 1 teaspoon of ground coriander
- 1 teaspoon of turmeric powder
- 1 teaspoon of paprika
- 1 teaspoon of salt
- 1/2 teaspoon of black pepper
- 1 tablespoon of vegetable oil
- Fresh cilantro leaves, chopped for serving

Instructions:

- Drain the tofu and pat it dry with paper towels. Cut it into small cubes.
- Heat the vegetable oil in a large skillet over medium-high heat. Add the chopped onion and minced garlic to the skillet and sauté for 2-3 minutes until fragrant.
- Add the curry powder, ground cumin, ground coriander, turmeric powder, and paprika to the skillet. Cook for 1-2 minutes until fragrant.
- Add the cubed tofu to the skillet and stir to coat with the spice mixture.
- Pour in the can of coconut milk and stir to combine. Season with salt and black pepper.
- Bring the curry to a simmer and cook for 10-12 minutes until the sauce thickens and the tofu is heated through.
- Serve your Tofu Curry hot over rice or with naan bread. Garnish with chopped cilantro leaves.

Enjoy your delicious and flavorful Tofu Curry!

9.- Tofu Tacos

Season crumbled tofu with cumin, chili powder, and lime juice and sauté with vegetables (e.g. bell peppers, onions). Serve in tortillas with salsa and avocado for a vegan taco filling.

Tofu Tacos recipe

Ingredients:

- 1 block of firm tofu
- 8 small corn tortillas
- 1 avocado, sliced
- 1/2 onion, sliced
- 1/2 red bell pepper, sliced
- 1/2 yellow bell pepper sliced
- 1 tablespoon of vegetable oil
- 1 teaspoon of chili powder
- 1/2 teaspoon of ground cumin
- 1/2 teaspoon of garlic powder
- Salt and pepper, to taste
- Fresh cilantro leaves, chopped, for serving
- Lime wedges for serving

Instructions:

- Drain the tofu and pat it dry with paper towels. Cut it into small cubes.
- In a small bowl, mix together the chili powder, ground cumin, garlic powder, salt and black pepper.
- Heat the vegetable oil in a large skillet over medium-high heat. Add the sliced onion and bell peppers to the skillet and sauté for 3-4 minutes until tender.
- Add the cubed tofu to the skillet and sprinkle with the spice mixture. Stir to coat the tofu and vegetables with the spices.
- Cook for another 3-4 minutes until the tofu is golden brown and crispy.
- Heat the corn tortillas in a dry skillet over medium-high heat for about 30 seconds on each side until warmed through.
- Assemble your Tofu Tacos by placing some of the tofu and vegetable mixture on each tortilla. Top with sliced avocado and chopped cilantro leaves.
- Serve your Tofu Tacos with lime wedges on the side for squeezing over the tacos.

Enjoy your delicious and healthy Tofu Tacos!

10.- Tofu Chocolate Mousse

Blend silken tofu with melted chocolate, vanilla extract, and a sweetener of your choice (e.g. maple syrup agave) for a rich and creamy dessert. Chill before serving.

Tofu Chocolate Mousse recipe

Ingredients:

- 1 block of silken tofu
- 1/2 cup of semi-sweet chocolate chips
- 1/4 cup of unsweetened cocoa powder
- 1/4 cup of maple syrup or agave nectar
- 1 teaspoon of vanilla extract
- A pinch of salt
- Fresh berries or whipped cream, for serving (optional)

Instructions:

- Melt the chocolate chips in a double boiler or in the microwave stirring frequently until smooth.
- Add the melted chocolate silken tofu cocoa powder, maple syrup or agave nectar, vanilla extract, and salt to a blender or food processor. Blend until smooth and creamy.
- Taste the mousse and adjust the sweetness or saltiness to your liking.
- Divide the mousse into 4 small bowls or ramekins.
- Cover the bowls with plastic wrap and refrigerate for at least 1 hour or until the mousse is firm.
- Serve your Tofu Chocolate Mousse chilled with fresh berries or whipped cream on top if desired.

Enjoy your decadent and healthier Tofu Chocolate Mousse!