Posts tagged: tofu dinner recipes

Vegetarian Tofu Steak

You might have tried steamed or fried tofu, but have you tried it grilled? It tastes totally different, and yet so good. If you are in the mood for a steak, but are not into eating meat (or you simply like tofu), give this dish a try. It is easy to make, takes no time at all, and can be combined with many other dishes for endless tasty combinations.

Ingredients:

• 8 oz (225g) asparagus
• 1 red bell pepper
• 1/2 onion
• 1 block (18 oz/500g) firm-extra firm tofu
• 1 tbsp sesame oil
• 3 tbsp soy sauce
• 2 tsp cooking oil
• 1 tbsp sugar

Instructions:

Cut asparagus into 2 inch (5cm) pieces.
Cut the bell pepper and the onion into strips.
Cut the tofu in half crosswise, and then into thirds lengthwise.
Microwave tofu for 1 minute and drain it.
Mix sesame oil and 2 tbsp of soy sauce in a small bowl.
Poke tofu with a fork and pour the mixture over it.
Let it sit for 7 minutes.
Flip and let sit for 5 more minutes.
Add the cooking oil into a pan and heat it on medium to high.
Add onion and cook for 1 minute.
Add asparagus and cook for 1 minute.
Add the bell pepper and cook a bit more.
Add the sugar and 1 tbsp of soy sauce, then stir well for 1 minute.
Remove from heat.
Heat a grill pan over high heat and coat with cooking spray.
Add tofu to the pan and cook for 3 minutes on each side.
Reserve the marinade and pour it after the 6 minutes pass.
Cook for a few more minutes.

Tips and ideas:

This steak can be served with rice, pasta, or bread.

The steak can also be served with different vegetable side dishes.

Vegetarian Tofu Steak
Images – https://www.youtube.com/watch?v=pT3XeGCFjZs

Chinese Tofu In Black Bean Sauce Vegan Vegetarian Recipe

The availability of versatile meat alternatives makes it easier for people transitioning to a meatless diet. Tofu is one of the cheapest and most accessible meat alternatives in the market all over the world. It comes in different varieties, which can be cooked in many ways. Tofu can be grilled, fried or added to soups and stews. It also has a mild taste and can easily absorb the flavors of seasonings, spices, sauces or marinades. Tofu is nutritious as well. It is a good source of protein and calcium and contains all the essential amino acids a person needs for good health.

This Chinese tofu in black bean sauce recipe will definitely surprise you how a delicious and nutritious dish does not need too much time and effort to prepare. Ready in under 30 minutes, this dish is perfect with hot steaming rice.

Ingredients:

• 1 to 2 tbsp oil
• 300 grams of tofu, diced
• 1 tbsp rice wine
• 1 tbsp soy sauce
• 1 tbsp rice vinegar
• 2 tbsp water
• 1 tsp sugar
• ½ tsp tapioca starch
• 2 tbsp oil
• 2 garlic cloves, chopped
• 1 cup of green beans, cut into ½” pieces
• 2 tbsp black bean garlic sauce
• ½ tsp chili powder

Instructions:

This recipe takes about 20 minutes to make. Serves 2 to 3.

Heat oil in a non-stick pan over high heat.
Fry tofu cubes until they are lightly browned.
Transfer fried tofu cubes to a bowl.
Prepare the sauce in a small bowl by mixing together rice wine, soy sauce, rice vinegar, water, sugar, and tapioca starch, then set aside.
Heat oil in a wok over high heat.
Sauté garlic from a few seconds, then add green beans.
Stir-fry for about 2 minutes or until the beans are tender.
Turn the heat down to medium, then add fried tofu cubes, black bean garlic sauce, chili powder, and sauce mixture.
Stir-fry for 1 minute, then turn the heat off.
Transfer to a serving dish and serve.

Ideas And Tips:

You may substitute tofu with tempeh, seitan or mushrooms.

You can sprinkle some roasted sesame seeds, chopped spring onions or cilantro on top before serving.

You can use or add other vegetables like carrots, snap peas, baby corn, bell peppers, broccoli, mushrooms, asparagus or long beans.

You may substitute black bean sauce with hoisin sauce. You would need to reduce the amount of sugar though as hoisin sauce is already sweet.

Chinese Tofu In Black Bean Sauce Vegan Vegetarian Recipe
images – https://www.youtube.com/watch?v=JYUgaKHBvWA

Asian Pan Fried Tofu With Miso Ginger Sauce

Tofu is such an amazingly versatile nutritious vegan food. As it comes varieties of silken, soft, medium, and firm tofu, it can be prepared and cooked in many different ways. It can be eaten raw, deep-fried, pan-fried, stir-fried, grilled or added to soups, stews, and salads. It is delicious on its own but absorbs flavors easily as well.

In this recipe, tofu squares are pan-fried, then braised in a rich miso-ginger sauce. The dish is topped off with a mixture of olive oil, chopped scallions, and sea salt. A sprinkling of toasted sesame seeds right on top adds a delicious crunch in every bite. This wonderful Asian pan-fried tofu with miso-ginger sauce is a healthy and delicious quick-meal, which is perfect on those exhaustingly busy days.

Ingredients:

This recipe takes about 20 minutes to make. Serves 3 to 4.

• 1 block of soft tofu
• 2 tbsp grapeseed oil

Miso-Ginger Sauce:
• 1 heaping tbsp white miso paste
• 3 tsp low sodium soy sauce
• 1 tbsp honey
• ½ tsp grated ginger

Topping:
• 1 cup of finely chopped green onions
• 1 tsp olive oil
• 1 tsp sea salt
• ½ tsp toasted sesame seeds

Instructions:

Cut the tofu in half, lengthwise and then slice into ½-inch thick squares.

To prepare the sauce, whisk together miso paste, soy sauce, honey, and ginger in a bowl.

Place chopped green onions in a bowl and drizzle olive oil on top.
Keep this in the refrigerator while you cook the tofu.

Heat grapeseed oil in a non-stick pan over medium-low heat.
Gently swirl the pan to make sure the bottom is well-coated with oil.
Arrange the tofu slices in the pan.
Fry the tofu for 5 to 7 minutes on each side or until golden brown.
Spoon half of the miso-ginger sauce on top on the tofu slices, then flip.
Spoon the remaining sauce on top of the tofu slices, then flip them again.
Gently stir-fry for 2 to 3 minutes by flipping the tofu slices every 30 seconds.
Turn the heat off, then transfer the tofu slices to a serving plate.

Add sea salt to the green-onion and olive oil mixture, then stir well.
Spread the green onions on top of the pan-fried tofu.
Finally, sprinkle toasted sesame seeds on top and serve.

Ideas And Tips:

Aside from grapeseed oil, you can use peanut oil, corn oil, sunflower oil, safflower oil, vegetable oil, almond oil or walnut oil.

You may substitute low-sodium soy sauce with tamari, Worcestershire sauce, Bragg liquid aminos, coconut aminos vegetable broth or mushroom sauce.

Asian Pan Fried Tofu With Miso Ginger Saucea
images – https://www.youtube.com/watch?v=Pvskktjdy6w