Tofu

Tofu

Also called bean curd, tofu is produced by coagulating soymilk and pressing the curds. Tofu is not only inexpensive and easy to find, but it’s a great source of protein. There are two main types of tofu: regular (Chinese style, such as White Wave) and silken (Japanese style, such as Mori-Nu). Regular tofu typically comes in refrigerated water-packed tubs, while silken tofu is commonly sold in shelf-stable aseptic packages (however, if it doesn’t say “silken,” it is almost certainly the regular variety). Both types are available in soft, firm, and extra firm varieties, as well as lower calorie versions. Silken tofu’s custardlike texture makes it a wonderful substitute for dairy products. It’s best for dressings, dips, spreads, sauces, shakes, soups, desserts, and baked goods.

Firm or extra-firm regular tofu is used as a meat substitute. It can be stir-fried, baked, broiled, grilled, or stewed. Tofu’s neutral taste makes it extremely versatile, allowing it to pick up flavors from herbs, spices, and other ingredients. You can marinate tofu before cooking it, or buy ready-to-eat products such as White Wave’s baked tofu in tomato basil, lemon pepper, Thai, and Italian styles.

Lemongrass Curry with Broccoli and Tofu

30 minutes or fewer

12 oz. firm tofu, cut into ½-inch cubes

2 large shallots, chopped (1 ½ cups)

1 stalk lemongrass, inner core chopped (1 ½ Tbs.)

½ serrano chile, chopped (1 Tbs.)

2 tsp. chopped fresh ginger

2 cloves garlic, peeled

1 Tbs. vegetable oil

2 ½ tsp. curry powder

½ tsp. ground turmeric

4 small carrots, peeled and sliced diagonally into ¼-inch slices (1¼ cups)

1 13.5-oz can light coconut milk

3 cups broccoli florets

1 tomato, cut into thin wedges (1 ¼ cups)

1. Heat large nonstick skillet over medium heat. Add tofu, and cook 10 minutes, or until golden on all sides.

2. Pulse shallots, lemongrass, chile, ginger, and garlic in food processor until smooth paste forms.

3. Heat oil in pot over medium heat. Add shallot paste, and cook 5 minutes, or until starting to brown. Stir in curry powder, turmeric, carrots, coconut milk, and 11/2 cups water. Reduce heat to medium-low, and simmer 10 minutes. Add broccoli, tomato, and tofu; cook 5 minutes, or until broccoli is tender.

Tofu Scramble with Fresh Herbs

2 Servings

30 minutes or fewer

Served piping hot, this golden tofu is remarkably like freshly scrambled eggs, flavored with basil, dill and chives. Squeezing the tofu will extract about 3 tablespoons of liquid and will keep the dish from becoming watery.

1 lb. soft tofu

1 tsp. vegetable oil

2 large scallions (white and light green parts), finely chopped (¼ cup)

⅛ tsp. ground turmeric

½ tsp. salt

6 to 8 medium basil leaves, cut crosswise into fine shreds (1 Tbs.)

1 Tbs. snipped chives

1 Tbs. finely chopped fresh dill

1 Tbs. finely chopped fresh flat-leaf parsley

Cut tofu block in half horizontally, then cut in half lengthwise, keeping block intact. One at a time, take a piece of tofu in your hand. Holding it over sink, squeeze tofu gently but firmly until it crumbles slightly and water drips out. When about half the moisture has been removed, place tofu in bowl. Repeat until all tofu has been squeezed.

In nonstick skillet, heat oil over medium-high heat. Add scallions. Stir just until they sizzle, 30 seconds. Add turmeric, salt and tofu. Stir with wooden spoon, breaking up tofu, until it is evenly golden and moist, about 1 minute. Mix in basil, chives, dill and parsley. Stir gently until tofu looks like well-set scrambled eggs, about 1 minute. Serve immediately.

Tofu Omelet

Serves 1

30 minutes or fewer

In medium bowl, mash together all ingredients except oil. In medium skillet, heat oil over medium heat. Spoon batter into skillet and form into an omelet shape. Cook until underside is browned, 2 to 3 minutes. Flip and cook 2 to 3 minutes more. Serve hot.

12 oz. low-fat firm tofu, drained

2 to 3 Tbs. nutritional yeast

1 Tbs. tahini

1 tsp. turmeric

1 Tbs. tamari or salt

1 Tbs. safflower oil

In medium bowl, mash together all ingredients except oil.

In medium skillet, heat oil over medium heat. Spoon batter into skillet and form into an omelet shape. Cook until underside is browned, 2 to 3 minutes. Flip and cook 2 to 3 minutes more. Serve hot.

Variations: For scrambled tofu, simply scramble the batter. If you want a western omelet, stir in cooked diced onion and pepper into batter before cooking

Mushroom and Bell Pepper Scrambled Tofu

SERVES 4

 30 minutes or fewer   Firm tofu is a good choice for dishes that call for crumbled tofu, like this egg-free scramble. While it makes a wonderful light dinner, it would work equally well for brunch or lunch. Serve with toasted whole-grain or rye toast and some diced ripe tomatoes.

 Meal Plan: Tiny new potatoes are a splendid accompaniment. Microwave 16 to 20 new potatoes. Start with 10 minutes on high, then test for doneness and microwave for additional time as needed, until just tender. For crisp potatoes, cut in half and sauté quickly in a little soy margarine.

1 Tbs. vegetable or light olive oil

1 large red bell pepper, cut into short, narrow strips (1 ¼ cups)

1 to 1 ½ cups sliced cremini mushrooms (3 to 4 oz.)

1 lb. firm tofu, well drained and crumbled

2 to 3 scallions, sliced (⅓ cup)

¾ tsp. salt

½ to 1 tsp. mild curry powder

¼ tsp. freshly ground black pepper

In large skillet, heat oil over medium heat. Add bell pepper and mushrooms and cook, stirring occasionally, until tender, 6 to 8 minutes. Increase heat and cook, stirring, until any liquid remaining in pan evaporates. Add tofu, scallions, salt, curry powder and pepper. Reduce heat to medium and cook, stirring often, until heated through, 5 to 7 minutes. Serve hot.

Deep-Dish Sun-Dried Tomato Quiche

SERVES 8

When making the pastry, set aside the remainder of the silken tofu to use in the quiche filling. You may make the pastry a day in advance, and store it covered in the refrigerator. Remove the dough an hour before proceeding with the recipe.

Pastry

2 cups whole wheat pastry flour

⅓ cup rolled oats

¼ tsp. sea salt

⅓ cup "lite" silken tofu

1 Tbs. olive oil

1 Tbs. brown rice syrup

⅓ cup plus 1 Tbs. ice water

Filling

1 3-oz. pkg. dry-packed sun-dried tomatoes

1 cup boiling water

½ cup enriched soymilk

2 Tbs. lemon juice

2 tsp. olive oil

¼ tsp. crushed red pepper

4 cloves garlic, minced

1 large shallot, minced

½ cup sliced scallions

1 13.75-oz. can artichokes, cubed

2 Tbs. capers, rinsed

2 Tbs. chopped fresh basil leaves

1 12.3-oz. pkg. "lite" silken tofu, plus remainder from pastry

3 Tbs. mild white miso

¼ cup dry sherry or apple cider

⅓ cup mashed-potato flakes

⅓ cup nutritional yeast

¼ tsp. ground turmeric

1 tsp. dried basil

To make Pastry:

1. Lightly spray 9 & 1/2-inch deep-dish pie plate with olive oil.

2. Place flour, oats and salt in food processor, and pulse to mix. Add tofu, oil and rice syrup, and blend. With motor running, pour ice water through feed tube, and process until mixture comes together in ball. Turn onto lightly floured work surface.

3. Sprinkle dough lightly with flour, and roll out to 1/8- to 1/4-inch thickness. Press into prepared pan and trim edges, leaving a 1-inch overlap. Using thumb and forefinger, press decorative edge along side, around top edge. Set dough aside in refrigerator.

To make Filling:

4. Preheat oven to 375°F.

5. Combine tomatoes and water in small bowl, and set aside. Combine soymilk and lemon juice in nonreactive bowl, and set aside.

6. Heat oil and crushed red peppers in 10-inch skillet over medium-high heat, about 1 minute. Add garlic, shallots and scallions, and sauté 3 minutes. Reserving soaking liquid, add tomatoes, artichokes, capers and chopped basil to pan. Reduce heat to medium-low, and cook mixture 5 minutes, stirring occasionally.

7. Place tofu in food processor, and blend until smooth. Place miso in small bowl, add sherry and blend with fork until smooth. Add miso mixture, soymilk mixture and reserved soaking liquid to tofu, and process. Add potato flakes, yeast and ground turmeric, and process. Fold tofu mixture into artichokes, and mix thoroughly. Spoon mixture into pie shell, and sprinkle with dried basil. Place on middle rack in oven.

8. Bake 35 minutes, or until lightly browned. Remove from oven, and let stand 15 minutes. Serve lukewarm. 

 Credit goes to: Vegetarian Times