Yesterday, we shared how to press the water out of tofu, that way it can absorb flavors easier. Tofu comes in different varieties: extra firm is best to hold texture whereas silken tofu is whipped into puddings or creams. A single serving (six ounces) of tofu contains 18 grams of protein and is only 160 calories. Tofu is not a flavorless slab, but a blank canvas for an abundance of cooking ideas. Here are five ways to cook up tofu.
Grilled
"Grilled Summer Vegetables and Tofu on Sweet Corn and Farro" from the cookbook, Straight from the Earth (serves 4)
- I cup cooked farro
- 1 teaspoon chipotle chili powder
- 1 teaspoon cumin
- ½ teaspoon paprika
- ½ teaspoon ground pepper
- ¼ teaspoon thyme
- ¼ teaspoon oregano
- ¼ teaspoon garlic powder
- 1 pound extra-firm tofu
- 5 tablespoons olive oil
- 1 tablespoon lemon juice
- 2 teaspoons red wine vinegar
- ½ teaspoon oregano
- salt and pepper
- 4 small zucchini, cut lengthwise
- 16 cherry tomatoes
- 2 large ears of corn
- 1 teaspoon chopped garlic
- In a small bowl, stir together salt, chipotle chili powder, cumin, paprika, ground pepper, thyme, oregano and garlic powder. Cut the tofu into ½ inch rectangles. Place the tofu on a plate and spray both sides with oil. Sprinkle both sides as evenly as possible with the spice rub, pat it on to help it stick, and let set for 10 minutes.
- In a small bowl, combine 3 tablespoons of the oil, the lemon juice, red wine vinegar, oregano and salt and pepper. Brush the marinade over the zucchini, cherry tomatoes and corn.
- Place the zucchini and corn directly on the grill, turning to cook all sides until marked and the zucchini is tender enough when pierced with a fork, 4 to 5 minutes. Grill tofu, turning once until marked and warmed all the way through, 5 to 6 minutes. Thread 4 tomatoes on each skewer and grill, turning twice until warm and the skins begin to burst, 2 to 3 minutes.
- When the corn is cool enough to handle, cut the corn off the cobs and add them to the cooked farro. Add the garlic, remaining 2 tablespoons of oil, salt and pepper; toss to combine. Cut the zucchini in half crosswise. Place the farro-corn mixture on a serving platter or on individual plates. Place the zucchini and tofu slices on the farro, and top off with the skewered tomatoes to serve.
Credit: Alexa Lampasona
Credit: Alexa Lampasona
Baked
"Tofu Kale Lasagna" from Terry Walters' Clean Food cookbook (serves 8)
- 5–7 sun-dried tomatoes
- 12 lasagna noodles
- 4 garlic cloves, minced
- 1 large onion, chopped
- 6 tablespoons extra virgin olive oil
- 8–10 ounces cremini mushrooms, sliced
- 2 pounds fresh firm tofu
- 2 tablespoons mirin
- 2 teaspoons dried basil
- 2 teaspoons dried parsley
- 2 bunches kale, finely chopped
- Sea salt and freshly ground black pepper
- 5 cups tomato sauce
- 1 ½ cups grated soy or rice mozzarella
- Preheat oven to 375°F. In small bowl, soak sun-dried tomatoes in enough hot water to cover. When soft, drain, chop and set aside. Cook lasagna noodles until just soft. Drain and set aside.
- In large pot over medium heat, sauté garlic and onions until soft. Add mushrooms and sauté 3 minutes. Drain tofu, wrap in towels, press to remove excess water and crumble into pot. Add mirin, sun-dried tomatoes, basil and parsley and sauté 5 minutes. Fold in kale, cover and cook 3 minutes. Season to taste with salt and pepper and remove from heat.
- Spread ½ cup tomato sauce over bottom of 9 x12-inch lasagna pan.
Place single layer of noodles over sauce and cover with half the kale mixture. Cover with 1½ cups tomato sauce. Sprinkle with ½ cup soy cheese. Cover with another layer of noodles and remaining kale and tofu. Add 1½ cups sauce, ½ cup soy mozzarella, and final layer of noodles, ½ cup sauce and remaining mozzarella. Cover tightly with foil and bake 35 minutes. Remove foil and bake 10 more minutes. Remove from oven and set aside for 10 minutes before serving.
**For a meatier texture, freeze tofu first, then defrost, press out excess liquid, place in food processor and process to crumble. Add to filling as described above. Add extra liquid before adding kale – I use ½ cup tomato sauce thinned with ½ cup water. Add an additional cup of sauce to the tofu mixture to season. Add kale and proceed as above.
Credit: Alexa Lampasona
Credit: Alexa Lampasona
Marinated
"Orange ginger marinated tofu" from my personal recipes, ActiveTastyLife,
2/3 cup orange juice
2 tablespoons sesame oil
1 tablespoon soy sauce
1 tablespoon honey
2 garlic cloves, minced
1 tablespoon of ginger paste
1 (14 ounce) package of tofu
- Be sure to press tofu for at least 30 minutes. Slice into long ½ inch thick strips.
- Combine orange juice through ginger paste in an 8-inch square Tupperware container. Cover and shake to combine. Then add the sliced tofu, cover and shake again.
- Allow to marinate in the fridge overnight, for at least 8 hours.
- Preheat oven to 400 degrees. Roast tofu in the oven for 20 minutes, turning once halfway through. Remove from oven.
- Add this to salads or stir fries. I love the taste of avocados and tofu together.
Credit: Alexa Lampasona
Credit: Alexa Lampasona
Scrambled
Indian-inspired tofu scramble from blogger Sprint 2 the Table (serves 2)
- ½ tablespoon olive oil
- ½ red onion, thinly sliced
- ½ medium fennel bulb, thinly sliced
- 2 cloves garlic, minced
- 2 teaspoons Garam masala
- ½ teaspoons turmeric
- ½ teaspoons cumin
- ½ teaspoons red pepper flakes
- ¼ teaspoons coriander
- 1 (14 ounce) package extra firm tofu
- ¼ cup cilantro
- Add olive oil to large skillet over med-high heat. Stir in the spices, then quickly add onions and fennel. Sauté until onions soften (3-4 minutes). Stir in garlic, cooking until just before then brown (about 1-2 minutes).
- Add crumbled tofu, stirring to combine. Cook until warmed through (about 5-6 minutes). Taste and adjust seasonings as necessary.
- Remove from the heat and stir in cilantro. Serve warm.
Silkened
"Strawberry Custard with Fresh Berries and Lemon Peel" from Terry Walters' Clean Food cookbook (serves 8)
- 2 pounds fresh strawberries, stemmed
- 24 ounces firm silken tofu
- ½ teaspoon vanilla extract
- 2/3 cup maple syrup
- 1/3 cup ivory teff or white rice flour
- 1 cup mixed berries
- 2 tablespoons lemon peel
- Purée strawberries in food processor and press through a fine sieve into separate bowl. Discard seeds and set liquid aside.
- Clean food processor and whip tofu until creamy (make sure all chunks get whipped). Add vanilla, syrup, strawberry liquid and ivory teff or white rice flour. Process to combine.
- Pour into serving bowl or individual parfait or martini glasses. Refrigerate at least 1 hour.
4.Top with mixed berries and lemon peel. Serve cold.
About the Author
