3 Best Tofu Recipes Served In Famous Vegan Restaurants
What is tofu?
Those who do not eat the flesh of animals have plenty of options like tofu recipes, when it comes to meat alternatives. Among these foods is tofu, which you’ll probably be familiar with from restaurant menus and, tofu recipes, increasingly, supermarket aisles. To the uninitiated, though, tofu may seem like a bit of an alien substance, and it has a very unfair reputation for being disgusting. Cooked the right way and right tofu recipes, tofu – also known as bean curd – is just as delicious as it is healthy. But what exactly is tofu? According to Metro:
Tofu (vegans products) is a food derived from a dried, oval-shaped, medium-sized and yellowish bean, called a soybean. The bean is mild-flavored with a buttery taste and texture, and it is commonly used in its original form in soups, salads and refried bean dishes. Tofu is made through coagulation of soy milk (itself derived from soybeans) and then by pressing the resulting curds into soft white blocks. The processes typically involved in tofu production are cleaning, soaking, grinding beans in water, filtering, boiling, coagulation, and finally pressing.
Tofu Contains Many Nutrients
Healthline noted that tofu is high in protein and contains all the essential amino acids your body needs. It also contains fats, carbs and a wide variety of vitamins and minerals. It is very healthy vegans products and can prevent some diseases.
One 3.5-oz (100-gram) serving of tofu contains:
• Protein: 8 grams.
• Carbs: 2 grams.
• Fiber: 1 gram.
• Fat: 4 grams.
• Manganese: 31% of the RDI.
• Calcium: 20% of the RDI.
• Selenium: 14% of the RDI.
• Phosphorus: 12% of the RDI.
• Copper: 11% of the RDI.
• Magnesium: 9% of the RDI.
• Iron: 9% of the RDI.
• Zinc: 6% of the RDI.
This comes with only 70 total calories, which makes tofu a highly nutrient-dense food.
However, the micronutrient content of tofu can vary, depending on the coagulant used to make it. Nigari adds more magnesium, while precipitated calcium increases the calcium content.
3 Best tofu recipes served in the best restaurants for vegan food
Tofu Kebabs with Zucchini & Eggplant
From: EatingWell.com, April 2018
We’ve divided the tofu and veggies onto separate skewers because the tofu is delicate and sticks to the grill more easily than the eggplant and zucchini. If you like, swap halloumi cheese for the tofu for another twist on this combination.This tofu recipies is served in best vegan food restaurants.
By: Katie Webster EatingWell Recipe Contributor
• 1 large clove garlic, grated
• 1 tablespoon red-wine vinegar
• 1 teaspoon extra-virgin olive oil
Bertolli Extra Virgin Olive Oil 17 Fl Oz
• 1 teaspoon Greek seasoning or Italian seasoning
• ¼ teaspoon salt
• 1 medium zucchini, cut into large bite-size half-moons (2½ cups)
• 1 medium eggplant, cut into bite-size chunks (3 cups)
• 6 ounces extra-firm tofu, cut into bite-size cubes, or 1 8-ounce block halloumi cheese (see Tips)
1. Preheat grill to medium.
2. Whisk garlic, vinegar, oil, Greek (or Italian) seasoning and salt in a large bowl. Add zucchini, eggplant, and tofu and toss gently to coat.
3. Thread the zucchini and eggplant alternately onto 6 skewers, filling the skewers evenly. Thread the tofu onto 2 skewers.
4. Oil grill rack (see Tips) and immediately add the kebabs. Cook, turning every 2 to 4 minutes until the vegetables are tender and the tofu is browned, about 10 minutes for the veggies and 12 minutes for the tofu. Remove the tofu and vegetables from the skewers and serve.
• Tips: Oiling a grill rack before you grill foods help ensure that the food won’t stick. Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to coat the food with cooking spray.
• If you prefer to use halloumi, simply decrease the added salt in the marinade to a pinch. Grill, turning every 2 to 3 minutes, until browned, about 6 minutes.
Noodle Salad with Tofu
From: EatingWell Magazine, March/April 2018
We’ve kept it simple with just rice noodles in this healthy vegan noodle salad recipe, but if you want to go wild, use wheat noodles, glass noodles or even your favorite spiralized veggie noodles. Fabolous tofu recepie.
By: Kate Leahy
Fresh Express Veggie Lover’s Salad Blend 11 Oz
• 14 ounces extra-firm water-packed tofu
• 2 medium red potatoes, cubed (1-inch)
• 8 ounces flat rice noodles, such as pad thai
• 3 tablespoons fried shallot oil (see Tips) or canola oil, divided
• 4 scallions, thinly sliced
• 2½ cups shredded napa cabbage
• 1 cup loosely packed fresh cilantro
• ½ teaspoon crushed red pepper
• ⅔ cup fried shallots (see Tips)
• 2 tablespoons toasted chickpea flour (see Tips)
• Tamarind Ginger Dressing
• 1½ ounces tamarind paste (see Tips)
• ¾ cup hot water
• 2 tablespoons fried shallot oil (see Tips) or canola oil
• 2 cloves garlic, minced
• 2 teaspoons grated fresh ginger
• 1½ teaspoons lime juice, plus more to taste
• 1½ teaspoons salt
• 1 teaspoon sugar
• ¼ teaspoon ground turmeric
1. To prepare salad: Halve tofu crosswise. Fold a clean kitchen towel in half and place it on a cutting board. Set the tofu on the towel. Put another folded towel and a weight (such as a heavy skillet) on the tofu; let drain for 15 minutes.
2. Meanwhile, place potatoes in a large saucepan and fill with water. Cover and bring to a boil over high heat. Reduce heat to a simmer and cook until the potatoes are tender when pierced with a fork, 5 to 8 minutes. Transfer the potatoes to a colander. Return the water to a boil and cook noodles according to package directions, stirring often, until just tender. Drain well and rinse under cold water. Transfer to a bowl and drizzle with 2 tablespoons oil; toss to coat.
3. Cut the pressed tofu into ¾-inch cubes. Heat 1 tablespoon oil in a large cast-iron or nonstick skillet over medium-high heat until shimmering. Add the tofu in a single layer. Cook, without stirring, until starting to brown on the bottom, 2 to 3 minutes. Stir and continue cooking, stirring frequently, until brown on all sides, 6 to 8 minutes more. Transfer to the bowl with the noodles.
4. Soak scallions in cold water in a small bowl for 5 minutes. Drain and add to the noodles along with the potatoes, cabbage, cilantro and crushed red pepper; mix well with your hands.
5. To prepare dressing: Soak tamarind in hot water for 5 minutes, using a spoon to break up the pulp. Pour through a fine-mesh strainer into a bowl, pushing on the solids and scraping the bottom of the strainer to extract as much tamarind as possible. Whisk oil, garlic, ginger, lime juice, salt, sugar, and turmeric into the tamarind water. Pour the dressing over the salad and toss to coat. Top with shallots and sprinkle with chickpea flour.
Crispy Tofu and Vegetable
The contrast of the crispy, crunchy coating and silken interior of these tofu cutlets may convert the most avowed meat lover. This tofu recipe is amazing.
By: Diabetic Living Magazine
• 1 10.5 to 12.3-ounce package light extra-firm tofu (fresh bean curd), drained
• 3 tablespoons reduced-sodium soy sauce
• 8 green onions
• 8 ounces snow pea pods (2 cups), strings and tips removed
• 1 tablespoon toasted sesame oil
• 1 teaspoon grated fresh ginger or ½ teaspoon ground ginger
• 1 clove garlic, minced
• 1 red sweet pepper, seeded and cut into long, thin strips
• 1 yellow sweet pepper, seeded and cut into long, thin strips
• 3 tablespoons cornmeal
• 1 tablespoon white or black sesame seeds, toasted (optional)
1. Cut tofu crosswise into eight slices. Arrange slices in one layer on a large plate or jelly-roll pan. Pour soy sauce over tofu; turn slices to coat and let stand for 1 hour.
2. Meanwhile, cut root ends off green onions. Cut off the dark green portion of onions, leaving 3 inches of white and light green. Cut green onions in half lengthwise, forming 16 long strips. Set aside. Cut pea pods in half lengthwise. Set aside.
3. Pour oil into a large nonstick skillet. Preheat over medium-high heat. Stir-fry fresh ginger (if using) and garlic for 30 seconds. Add sweet pepper strips and stir-fry for 1 minute. Add green onions and pea pods; stir-fry for 2 to 3 minutes more or until crisp-tender.
4. Drain tofu, reserving soy sauce. Stir reserved soy sauce and ground ginger (if using) into cooked vegetables; transfer vegetable mixture to a serving platter. Cover with foil and keep warm. Carefully dip tofu slices in cornmeal to lightly coat both sides. Cook in same skillet for 3 minutes on each side or until crisp and hot, using a spatula to turn carefully. (You may need to cook tofu slices in two batches; do not crowd skillet.) Serve tofu slices with vegetables. If desired, sprinkle with sesame seeds. This tofu recipe is fabulos.