Tofu Stir-Fry
This simple yet flavorful stir-fry is a great way to use up any vegetables you have lying around, as well as being an ideal way to enjoy tofu. It’s best served over steamed rice or noodles and can be served in under twenty minutes.
Ingredients:
- 1 package of firm tofu
- 2 cloves of garlic, minced
- 1 onion, diced
- 2 tablespoons tamari or soy sauce
- 2 tablespoons sesame oil
- 2 teaspoons of rice vinegar
- 1 teaspoon of grated ginger
- 2 cups of assorted vegetables, such as bell peppers, carrots, broccoli, mushrooms, snow peas, etc.
Instructions:
1. Heat the sesame oil in a large skillet over medium heat. Add the garlic and onion and cook for 3-4 minutes, until softened.
2. Crumble the tofu into the skillet and add the tamari or soy sauce, rice vinegar, and ginger. Cook for 5-7 minutes, stirring frequently.
3. Add the vegetables to the skillet and stir to combine. Cover and cook for 10 minutes, stirring occasionally.
4. Remove the lid and cook for an additional 5 minutes, until the vegetables are tender and the tofu is golden.
5. Serve over steamed rice or noodles and enjoy!
Nutrition:
One serving of this stir-fry contains approximately 270 calories, 10 grams of fat, 24 grams of carbohydrates, 12 grams of fiber, 8 grams of sugar, and 11 grams of protein. It’s also a great source of vitamins A, C, and K, as well as calcium and iron.
Tofu Tacos
These delicious tacos are a great way to add some plant-based protein to your meal. They’re easy to make and can be as simple or as complex as you’d like. Serve with your favorite salsa, guacamole, and vegan sour cream for a tasty Taco Tuesday dinner.
Ingredients:
- 1 package of extra-firm tofu
- 1 tablespoon of olive oil
- 1 teaspoon of ground cumin
- 1/2 teaspoon of garlic powder
- 1/2 teaspoon of chili powder
- 1/2 teaspoon of smoked paprika
- 1/4 teaspoon of cayenne pepper (optional)
- 1/4 teaspoon of salt
- 8 taco shells
- 1/2 cup of salsa
- 1/2 cup of vegan sour cream
- 1/2 cup of guacamole
- 1/2 cup of shredded lettuce
- 1/2 cup of shredded vegan cheese
Instructions:
1. Preheat the oven to 375 degrees F. Line a baking sheet with parchment paper.
2. Cut the tofu into cubes and place them on the prepared baking sheet.
3. In a small bowl, combine the olive oil, cumin, garlic powder, chili powder, smoked paprika, cayenne pepper, and salt. Stir to combine.
4. Pour the spice mixture over the tofu cubes and toss to coat. Place in the oven and bake for 25-30 minutes, flipping once halfway through.
5. Heat the taco shells according to package instructions.
6. Once the tofu is cooked, assemble the tacos with the tofu, salsa, sour cream, guacamole, lettuce, and cheese. Serve and enjoy!
Nutrition:
One taco contains approximately 260 calories, 11 grams of fat, 28 grams of carbohydrates, 6 grams of fiber, 5 grams of sugar, and 11 grams of protein. It’s also a great source of vitamins A, C, and K, as well as calcium and iron.
Tofu Curry
This flavorful curry is a great way to enjoy tofu. It’s easy to make and can be served over steamed rice or quinoa for a complete meal. It’s also vegan and gluten-free, making it a great option for those with dietary restrictions.
Ingredients:
- 1 package of extra-firm tofu
- 1 tablespoon of olive oil
- 1 onion, diced
- 2 cloves of garlic, minced
- 2 tablespoons of grated ginger
- 1 tablespoon of curry powder
- 1 teaspoon of turmeric
- 1 can of coconut milk
- 1 can of diced tomatoes
- 1/2 cup of vegetable broth
- 1/2 cup of frozen peas
- 2 tablespoons of chopped fresh cilantro
- Salt and pepper, to taste
Instructions:
1. Heat the olive oil in a large pot over medium heat. Add the onion and cook for 3-4 minutes, until softened.
2. Add the garlic, ginger, curry powder, and turmeric to the pot and stir to combine. Cook for an additional 1-2 minutes.
3. Add the coconut milk, diced tomatoes, vegetable broth, and frozen peas to the pot and bring to a boil. Reduce the heat and simmer for 15 minutes.
4. Crumble the tofu into the pot and stir to combine. Simmer for an additional 10 minutes.
5. Add the cilantro, salt, and pepper to the pot and stir to combine. Simmer for an additional 5 minutes.
6. Serve over steamed rice or quinoa and enjoy!
Nutrition:
One serving of this curry contains approximately 330 calories, 20 grams of fat, 18 grams of carbohydrates, 5 grams of fiber, 8 grams of sugar, and 15 grams of protein. It’s also a great source of vitamins A, C, and K, as well as calcium and iron.
