Tofu is a very good substitute for meat. It provides you with all the protein of soy, but has a smaller ecological footprint. Learn how to cook it with these recipes.
Would you like to cook tofu but have a lot of doubts about how to do it? Do you have a hard time flavoring it? Do you just love it and want to know new recipes? Tofu, perhaps one of the most well-known soy derivatives, is one of the staples of the vegan diet, because it is rich in protein (10 to 20%, depending on firmness). It also contains B vitamins.
In these recipes you will learn how to cook it, you will discover that it can be part of more than tasty recipes and you will see that it is not as difficult as it seems to incorporate it into your diet.
TOFU AND WAKAME SEAWEED BROTH
Ingredients for 4 servings
- 20 g wakame seaweed
- 750 ml broth or water
- 150 g tofu
- 100 g zucchini
- Paprika
- a tablespoon of miso
Prep (12 min + 5 min cook)
- Soak the wakame seaweed for 15 minutes, drain well and cut into small pieces.
- Wash the zucchini and cut it into medium cubes. Cut the tofu into cubes and let it drain.
- Pour the broth into a medium saucepan and bring to the boil. Add the tofu cubes, zucchini and seaweed, and lower the heat. Let everything cook for only 3 or 4 minutes.
- The miso is placed in a small bowl, add a little of the hot broth and stir well until it has completely dissolved.
- Remove the casserole from the heat, add the miso dissolved in the broth, stir gently and serve hot, sprinkled with a little sweet paprika.
Variant: If miso is not available, the consommé can be seasoned with tamari or soy sauce, which is easier to find.
VEGETABLE WOK WITH TOFU AND OLIVE OIL
Ingredients for 4 servings
- 150 g smoked tofu
- 1 green bell pepper
- 8 fresh snow peas
- 250 g fresh shitake mushrooms or mushrooms
- 50 g bean sprouts
- 2 spring onions (or 4 scallions)
- 40 g virgin olive oil
- pepper and salt
Prep (20 min + 14 min)
- Vegetables and mushrooms are cleaned. The spring onions are peeled and cut into wide strips. Cut the pepper into strips, and the snow peas diagonally. Cut the mushrooms into two or three and cut the tofu into rectangular cubes.
- Place a wok on the fire and, when it is somewhat hot, add oil and sauté the vegetables in this order, without removing them: spring onion, pepper, snow peas, mushrooms and bean sprouts. They have to be al dente, so 2 or 3 minutes will suffice. Almost at the end, add the tofu, season with salt and pepper and, before finishing, add a dash of olive oil.
Variant: If you want a more oriental touch, you can dress it with soy sauce. The spring onion can be substituted with halved tieronias.
CORN FAJITAS WITH TOFU AND GUACAMOLE
Who said eating healthy is boring? You can surprise your friends with healthy, tasty and fun dishes. For your next picnic, make these corn fajitas with tofu and guacamole. I’m sure everyone will be delighted.
Ingredients for 4 people
- 8 corn fajitas
- 2 carrots
- 100 g smoked tofu
- half a bunch of radishes
For the guacamole
- 2 avocados
- 1 spring onion
- 2 ripe tomatoes
- juice of half a lemon
- a few fresh corianders leaves
- 2 tbsp. extra virgin olive oil and salt
Preparation
- Wash the vegetables, both the guacamole and the filling, and start with the guacamole.
- Peel and chop the spring onion and tomato.
- Cut the avocados in half, discard the pit and remove the flesh. Chop it and mix it with the spring onion and tomato.
- Season with a few drops of lemon, the previously washed, dried and chopped coriander leaves, the extra virgin olive oil and salt.
- Stir carefully until all the ingredients are emulsified.
- Scrape the carrots and cut them into strips. Cut the radishes into slices and the tofu into slices.
- Lightly soak the fajitas with your hands and toast them on a very hot griddle, 1 minute on each side.
- Once toasted, spread them with the guacamole and distribute the rest of the ingredients on top. Close them by joining the two ends and you can serve them.
If you use whole grain fajitas, with slow-absorbing carbohydrates, you will eat more and they will charge you with energy all day.
THAI MANGOSTEEN AND TOFU PASTRIES
The mangosteen (Garcinia mangostana) is a highly prized fruit in Southeast Asia. It stands out for its flavour and also its therapeutic properties. It contains substances that strengthen the body and fight inflammation and all kinds of infections.
Mangosteen, being a very perishable fruit, is not easy to find fresh. But you can get it in specialty stores.
Ingredients for 6 people
- 4 mangosteens, pitted and cut into strips
- 1 packet of tofu (350 g)
- 1/2 cup almond flour
- 1/2 cup maple syrup
- 1/2 cup applesauce
- 1 tablespoon tapioca flour
- 1 tablespoon coconut oil
- 1 teaspoon vanilla essence
- Pinch of salt
Preparation
- Preheat the oven to 170°C.
- Arrange all the ingredients in a blender, except the fruit, and mix well until smooth.
- Pour the mixture into 6 individual molds and place the fruit on top.
- Bake it for about 50 minutes and you’re done!
- You can eat it both hot and cold.
TOFU BURGER WITH RICE
Ingredients for 8 burgers
- 400 g tofu
- 300 g cooked round rice
- 50 g peeled sunflower seeds
- 100 g carrot
- 2 or 3 teaspoons tamari
- olive oil
- Fresh coriander
Preparation (15 min)
- Lightly toast the seeds in oil, over medium heat and stirring with a wooden paddle. The carrot is peeled and finely grated.
- Crumble the tofu and mix it with the rice, carrot and seeds in a bowl. Season with the tamari and finely chopped cilantro, and mix again until a homogeneous consistency is obtained.
- With moistened hands, hamburgers are formed, fried in oil and served hot.
