Our Favorite Soy and Tofu Recipes

Tofu Salad " This Tofu recipe provides a delicious healthy lunch."

INGREDIENTS:

1 tablespoon sweet chili sauce

1/2 teaspoon grated fresh ginger root

2 cloves garlic, crushed

1 tablespoon dark soy sauce

1 tablespoon sesame oil

1/2 (16 ounce) package extra-firm tofu, drained and diced

1 cup snow peas, trimmed

2 small carrots, grated

1 cup finely shredded red cabbage

2 tablespoons chopped peanuts

DIRECTIONS:

In a large bowl, mix the chili sauce, ginger, garlic, soy sauce, and sesame oil. Place tofu in the mixture, and marinate 1 hour in the refrigerator. Bring a pot of water to a boil. Immerse the snow peas in the boiling water for 1 to 2 minutes, then immerse in a a bowl of cold water. Drain, and set aside. Toss the peas, carrots, cabbage, and peanuts with the tofu and marinade to serve.

Tofu Spinach Quiche "Delicious Tofu recipe. If you're a quiche lover, this a good one, with or without the crust!"

INGREDIENTS:

1 (8 ounce) container tofu

1/3 cup 1% milk

1/2 teaspoon salt, or to taste

1/2 teaspoon pepper

1 (10 ounce) package frozen chopped spinach, thawed and drained

1 teaspoon minced garlic

1/4 cup diced onion

2/3 cup shredded Cheddar cheese

1/2 cup shredded Swiss cheese

1 unbaked 9 inch pie crust

DIRECTIONS:

Preheat oven to 350 degrees F (175 degrees C). In a blender, combine tofu and milk; process until smooth, adding more milk if necessary. Blend in salt and pepper. In a medium bowl, combine spinach, garlic, onion, Cheddar cheese, Swiss cheese and tofu mixture. Mix well, and pour into prepared pie crust. Bake in preheated oven for 30 minutes, or until set and golden brown on top. Let stand 5 minutes before cutting.

Curry Tofu Soup "Provide the perfect soup on a nice cool day with this Tofu recipe."

INGREDIENTS:

1 (14 ounce) can coconut milk

2 cups vegetable broth

1 (1 inch) piece galangal

2 stalks lemon grass, bruised and chopped

5 kaffir lime leaves, torn

1/2 teaspoon Thai red curry paste

1 (12 ounce) package extra firm tofu, drained and cubed

1/2 cup stemmed and sliced shiitake mushrooms

1/2 cup sliced button mushrooms

2 tablespoons fresh lime juice

2 1/2 tablespoons brown sugar

1/8 teaspoon turmeric powder

4 ounces dry rice stick noodles

1/2 teaspoon crushed red pepper flakes

DIRECTIONS:

Bring coconut milk, broth, galangal, lemon grass, and kaffir leaves to a simmer in a large pot over medium heat. Simmer for 15 minutes, but do not allow broth to come to a full boil. Strain the broth and discard the solids.

Whisk in red curry paste, then add tofu, shiitake mushrooms, button mushrooms, lime juice, brown sugar, and turmeric to the soup. Continue simmering until mushrooms have softened, about 10 minutes.

Meanwhile, bring a large pot of lightly salted water to a boil. Add rice stick noodles, and cook for 3 to 4 minutes until tender; drain. Place drained noodles into individual bowls, then ladle soup over the noodles. Garnish with crushed red pepper flakes.

Cream of Tomato Tofu Soup "If you're a tomato soup lover, add a bit of twist with this scrumptious Tofu recipe."

INGREDIENTS:

4 cups tomatoes, diced

1/2 onion, chopped

1 tablespoon olive oil

1 (14 ounce) package soft tofu

2 (10.75 ounce) cans condensed tomato soup

salt to taste

ground black pepper to taste

DIRECTIONS:

Saute tomatoes and onion in olive oil until onions are clear. Blend the canned soup and tofu in a blender, then add this blended mixture to the sauteed onions and tomatoes. Warm through and add water as needed. Add salt and pepper to taste, and top with chopped fresh basil.

Baked Tofu Spinach Wrap "What's for dinner? Try this delicious healthy tofu recipe. You'll love it."

INGREDIENTS:

2 (10 inch) whole wheat tortillas

1 (7.5 ounce) package hickory flavor baked tofu

1/2 cup shredded sharp Cheddar cheese

1 cup fresh baby spinach

1 tablespoon Ranch dressing

1 tablespoon grated Parmesan cheese, or to taste

DIRECTIONS:

Place the tortillas side by side on a paper plate. Slice tofu, and place slices down the center of each tortilla. Sprinkle cheese over the tofu. Cover with a damp paper towel, and heat in the microwave for about 45 seconds, or until cheese is melted. Pile some spinach onto each tortilla, and pour on some Ranch dressing. Sprinkle with Parmesan cheese, roll tortillas around the filling, and eat.

Miso Soup

"Delicious and good for you. What more could you ask of this classic Tofu recipe? "

INGREDIENTS:

2 1/4 cups water

2 ounces firm tofu, cut into 1/4 inch cubes

1 tablespoon light miso paste

2 teaspoons barley miso paste

1/2 cup fresh spinach, washed and chopped

1 green onion, thinly sliced

DIRECTIONS:

In a medium saucepan, bring the water to a boil. Ladle out about 1/2 cup of the boiling water, and reserve. Add tofu. Reduce the heat to medium, cover, and cook for 1 to 2 minutes. Add spinach or bok choy; simmer about 1 to 2 minutes, or until the greens are tender. Remove soup from heat. Blend white miso and barley miso into reserved hot water. Stir into soup. Ladle into bowls, and garnish with scallion. Serve immediately.

Shrimp and Tofu Soup

"This Tofu recipe is great for lunch or dinner"

INGREDIENTS:

1 tablespoon vegetable oil

2 cloves garlic, minced

1 (1/2 inch) piece fresh ginger root, minced

6 ounces raw small shrimp, shelled and deveined

1 quart chicken stock

8 ounces tofu, diced small

1/3 cup frozen peas, thawed

1 teaspoon salt

1/2 teaspoon black pepper

1 tablespoon cornstarch

DIRECTIONS:

Heat the oil in a large saucepan or wok over high heat. Cook the garlic and ginger until fragrant and lightly browned. Stir in the shrimp, and stir fry until cooked, then remove and set aside. Pour in the chicken stock and bring to a boil. Reduce heat to medium, add the tofu and peas, season with salt and pepper, then return to a simmer.

Mix the cornstarch with a little water to form a thin paste. Stir the cornstarch into the soup and continue to simmer until clear and thickened, about 1 minute. Stir the shrimp back into the soup and serve.

Tofu and Broccoli Bake "This Tofu recipe provides a delicious healthy dinner any day of the week."

INGREDIENTS:

1 cup chopped onion

2 cloves garlic -- minced

2 cups broccoli flowerets

1 cup chopped mushrooms

1 tablespoon water

1/4 cup nonfat cholesterol-free egg substitute

2 egg whites

10 ounces soft silken tofu -- (such as Mori Nu)

1 tablespoon yellow mustard

1 teaspoon dried basil

1/8 teaspoon nutmeg

1/4 teaspoon salt

1/8 teaspoon black pepper

2 tablespoons nonfat Parmesan cheesered pepper rings -- for garnish

Nonfat cooking spray

DIRECTIONS:

Saute onion and garlic in a skilled sprayed with a nonfat cooking spray Add broccoli, mushrooms, and 1 tablespoon water or nonfat broth. Cover, reduce heat and steam until broccoli and mushrooms are just tender. Place in an 8 x 8-inch baking dish sprayed with nonfat cooking spray.

In a blender, combine egg substitute, whites, tofu, seasonings and cheese. Blend for 2 minutes, scraping down the sides, until mixture is smooth. Pour over broccoli mixture. Garnish each corner with a red pepper ring and bake at 350F for 35 minutes or until center is firm.

Barbecue Tofu Sandwich

"Great Tofu recipe for sandwich lovers"

INGREDIENTS:

1 (12 ounce) package extra firm tofu

3 tablespoons vegetable oil

1 onion, thinly sliced

1 1/2 cups barbecue sauce

6 whole wheat hamburger buns

DIRECTIONS:

Drain the tofu between paper towels until most of the water has been squeezed out. Slice tofu into 1/4 inch thick slices. Heat vegetable oil in a large skillet, fry tofu strips until golden brown on both sides. Add onion and cook for a few minutes, until onion is at your desired consistency. Pour in barbeque sauce (use more or less, according to your taste). Cook the mixture for ten minutes on low and serve on buns.

Tofu Lo Mein "This Tofu recipe provides a delicious healthy dinner any day of the week."

INGREDIENTS:

1 (16 ounce) package extra firm tofu

2 tablespoons olive oil

2 (3 ounce) packages Oriental flavored ramen noodles

1 (16 ounce) package frozen stir-fry vegetables

1 1/2 cups water

1 tablespoon soy sauce, or to taste

DIRECTIONS:

Press tofu between paper towels to remove some of the water; cut in to bite size cubes. Heat olive oil in large skillet over medium-high heat. Add tofu, and fry until golden brown, about 15 minutes. Stir occasionally to prevent burning. Meanwhile bring water to a boil in a medium saucepan. Add noodles from ramen packages, reserving the seasoning envelopes. Boil for about 2 minutes, just until the noodles break apart. Drain. Add the stir-fry vegetables to the pan with the tofu, and season with the ramen noodle seasoning packet. Cook, stirring occasionally until vegetables are tender, but not mushy. Add noodles, and stir to blend. Season with soy sauce to taste and serve.