5 Quick, Healthy, and Easy Tofu Recipes

Being a vegetarian doesn’t mean you can’t have bland and unexciting meals. In fact, tofu is the perfect substitution for any mean in a variety of traditional dishes. You don’t have to be a vegetarian to enjoy it either. Tofu is an extremely versatile meat substitute that is healthy, packed full of protein, and yes, even flavorful. Make the most of tofu with these healthy and delicious recipes, there’s plenty to go around!

Teriyaki Tofu Stir Fry

This quick and easy stir-fry combines teriyaki-marinated tofu with crisp broccoli, peppers, and pineapples.

Ingredients:

• 12 ounces block pressed extra-firm tofu
• 1 cup broccoli florets
• 1 cup orange bell pepper, sliced
• 1 cup green bell pepper, sliced
• 1 can pineapple chunks
• 1/2 cups unsalted cashews
• 2 tbsp vegetable oil
  • Sauce:
    • 2 tbsp soy sauce
    • 1 tbsp rice wine vinegar
    • 1/2 tbsp sesame oil
    • 1 tbsp pineapple juice
    • 1/2 tbsp cornstarch
    • 1 tbsp light brown sugar

Preparation:

1. Whisk soy sauce, rice wine vinegar, sesame oil, pineapple juice, cornstarch, brown sugar. Set aside.
2. Heat vegetable oil in a skillet over medium-high heat. Add peppers, broccoli, and cashews and cook until tender (5-7 minutes). Reduce to medium heat.
3. Add pineapple chunks, tofu, and sauce. Stir until heated through
4. Serve over your favorite rice and enjoy!

Tofu Avocado Bruschetta

Bruschetta anyone? Replace the cheese in your bruschetta for this completely vegan finger food that your guests won’t be able to keep their hands off.

Ingredients:

• 7 ounces firm packaged tofu
• 1/2 tsp kosher salt
• ⅛ tsp garlic powder
• Juice of 1 lemon
• 2 tbsp extra virgin olive oil
• Baguette
• 1 large heirloom tomato
• 1 avocado
• Freshly ground pepper

Preparation:

1. Combine in a bowl: salt, garlic powder, lemon juice, oil
2. Cut tofu into small cubes
3. Marinate tofu in dressing for 30 minutes to a day
4. Slice baguette. About 25 slices needed
5. Toast
6. Spread layer of mashed avocado on toasted baguette
7. Dice tomato
8. Place marinated tofu and diced tomato on top of avocado spread
9. Serve and enjoy

Korean BBQ Tofu Sliders

Finger foods are always the life of the party. Replace your red meat with tofu and enjoy these Korean BBQ sliders.

Ingredients:

• 14 ounces of Super Firm Tofu
• 1 cup canola oil
• 1 cup Korean BBQ sauce
• 2 cups kimchi, coarsely chopped
• 20 slider buns
• ¼ cup micro wasabi and other sprouts for garnish

Preparation:

1. Slice tofu into 1/2 inch thick slices
2. Half cut tofu slices
3. In a large, deep pot, heat canola oil over high heat
4. Fry tofu for 3-4 minutes in hot oil on each side, until crispy
5. Brush tofu in with Korean BBQ sauce while still hot
6. Top buns with tofu, kimchi, wasabi and other garnishes of your choice
7. Serve warm

Sweet & Sour Chili Tofu

There’s nothing more delightful than the taste of sweet and sour. Ditch the chicken for protein-packed tofu and enjoy this healthy Asian inspired dish. It’s totally sweet…and sour!

Ingredients:

• 2 tbsp coconut or peanut oil
• 14-16 ounces of firm tofu, cut into squares
• 2 tbsp rice wine vinegar
• 1 tbsp tomato paste
• ¼ cup soy sauce
• 1 tbsp brown sugar
• 1/2 tbsp garlic powder
• 1/2 tbsp powdered ginger
• 1 tbsp red pepper flakes
• Salt and pepper to taste

Preparations:

• In a large bowl, combine rice wine vinegar, tomato paste, soy sauce, brown sugar, garlic powder, powdered ginger, red pepper flakes, salt and pepper
• Soak tofu in the mixture for 5-10 minutes, place on a plate
• Heat oil in large pan over high heat
• Fry tofu evenly on each side
• Serve with rice and veggies
• Enjoy

Tempura Tofu & Spring Vegetables

You won’t be able to resist this crispy homemade vegetable and tofu tempura.

Ingredients:

• 14 ounces of water-packed extra-firm tofu
• 12 cups peanut oil
• 6 tbsp rice vinegar
• 1 1/2 tbsp sugar
• 3 tbsp reduced-sodium tamari
• 1 1/2 tbsp grated peeled fresh ginger
• 1 lb baby carrots with green tops
• 4.5 ounces all-purpose flour (1 cup)
• 6.75 ounces rice flour (1 cup)
• 1 tsp baking soda
• 1/2 tsp salt
• 2 cups club soda, chilled
• 12 ounces sugar snap peas, trimmed

Preparation:

1. Place tofu on layers of paper towels, cover and top with a heavy skillet for about 30 minutes (flatten tofu)
2. Cut tofu in half horizontally
3. Cut blocks into 16 1/2-inch-thick slices
4. Cut slices in half, crosswise, to form 32 rectangles
5. Heat oil in a large skillet to 385 degrees
6. Combine vinegar, sugar, tamari, and ginger
7. Trim carrot tops to 1 inch, peel
8. Combine flours, baking soda, and salt. Stir with whisk
9. Gradually add club soda, stirring until smooth
10. Dip tofu in batter
11. Place tofu in hot oil and fry for 1 minute, until golden, turning only once
12. Dip carrots in the batter
13. Fry 2 minutes or until golden, turning only once
14. Dip peas in the batter
15. Fry 1 minute, or until golden, turning only once
16. Serve tofu and vegetables with tamari mixture
17. Enjoy!