Find out how to use this ingredient to prepare delicious dishes
Rich in protein and with a soft texture that pairs well with different toppings, tofu is a real wild card in vegan cooking. Not only does it contribute to your protein intake, being an alternative to animal sources, but it is also very versatile and can be grilled, boiled or roasted. Below, check out five amazing vegan tofu recipes!
Roasted eggplant with tofu paste
Ingredients
- 2 eggplant cut into 1.5cm thick slices
- 2 tablespoons of olive oil
- 200 g of tofu, drained and crumbled
- 1 onion chopped
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- 1 cup tomato sauce
- 1 tablespoon soy sauce
- 1 teaspoon smoked paprika
- 1/2 teaspoon cumin
- 1/4 cup nutritional yeast
- Salt and ground black pepper to taste
- 2 chives finely chopped
Preparation method
Arrange the eggplant slices on a baking sheet, drizzle with half the olive oil and season with salt and pepper. Bake in a preheated oven at 200°C for about 15-20 minutes, turning them halfway through cooking, until they are soft and lightly golden.
In a skillet, heat the remaining oil over medium heat. Add the onion and sauté until translucent, about 5 minutes. Add the garlic and sauté for another minute. Add tofu, soy sauce, smoked paprika and cumin. Cook for 5-7 minutes, stirring occasionally. Add the tomato sauce, nutritional yeast, salt and black pepper, mix well and cook for 5 minutes until thickened.
Place a slice of roasted aubergine and some of the tofu filling in a baking dish. Repeat for all the aubergine slices. Place a spoonful of tomato sauce on top and cook in a preheated oven at 180°C for 10-15 minutes, until the surface is slightly crunchy and the filling is hot. Then, sprinkle chives on top and serve.
Grilled tofu with avocado cream
Ingredients
- 400g firm tofu
- 4 tablespoons of olive oil
- 1 teaspoon chopped fresh rosemary
- 1 teaspoon chopped fresh thyme
- Salt and ground black pepper to taste
- Pulp of 1 avocado mature
- Juice of 1 lemon
- 1 clove of minced garlic
- Coriander leaves to decorate
Preparation method
Cut the tofu into triangles and dry it well with absorbent paper. In a container, mix half the olive oil, rosemary, thyme, salt and black pepper. Brush this mixture on both sides of the tofu. Heat a grill or nonstick skillet over medium heat. Add the tofu and cook for 3-4 minutes on each side, until golden and slightly crispy.
In a food processor, place the avocado, lemon juice, garlic, olive oil, salt and black pepper. Blend until you obtain a homogeneous and smooth cream. Arrange the grilled tofu pieces on a plate or board. Separately, add a generous portion of avocado cream. Decorate with coriander leaves and serve immediately.
Colorful stir fry with tofu and vegetables
Ingredients
- 400 g of tofu cut into strips
- 2 tablespoons sesame oil
- 1/4 of cabbage sliced purple
- 1/4 sliced bok choy
- 2 carrots cut into thin strips
- 1 red pepper cut into strips
- 2 cloves garlic, minced
- 1 tablespoon grated ginger
- 4 tablespoons soy sauce
- 2 tablespoons rice vinegar
- 1 tablespoon of corn starch diluted in 2 tablespoons of water
- 1/2 bunch kale cut into large pieces
- Basil leaves to taste
Preparation method
In a large skillet, heat 1 tablespoon sesame oil over medium-high heat. Add the tofu and cook until golden on all sides. Remove from pan and set aside. Then, in the same pan, add the remaining sesame oil and add the minced garlic and grated ginger, sautéing for about 1 minute.
Add the carrots, cabbage and pepper. Cook for about 5-7 minutes, or until the vegetables are slightly tender but still crunchy. Add the tofu to the pan, along with the soy sauce and rice vinegar. Mix well and let cook for 2 minutes. Add the diluted cornstarch to thicken the sauce, stirring constantly. Add the kale and stir for another 1-2 minutes, until it begins to wilt slightly. Turn off the fire. Decorate with basil leaves and serve hot.
Curry with tofu, mushrooms and vegetables
Ingredients
- 400 g tofu cut into cubes
- 200g sliced mushrooms
- 1 broccoli cut into small florets
- 1 red pepper cut into strips
- 1 carrot cut into thin slices
- 100 g of fresh peas
- 1 onion chopped
- 3 cloves garlic, minced
- 1 tablespoon grated fresh ginger
- 2 tablespoons coconut oil
- 400ml coconut milk
- 2 tablespoons of pasta curry red
- 1 teaspoon of turmeric
- 1 teaspoon spicy paprika
- 1/2 teaspoon cumin powder
- Salt and ground black pepper to taste
- 1 tablespoon soy sauce
- Sliced coriander leaves and chili pepper for garnish
Preparation method
In a large or deep skillet, heat the coconut oil over medium heat. Add the onion and sauté until it starts to brown. Add the minced garlic and grated ginger, sautéing for 1 minute. Add the folder curry red, turmeric, paprika and cumin. Cook for 1-2 minutes, stirring constantly.
Pour the coconut milk into the pan, mixing the seasonings well until a smooth sauce forms. Add soy sauce, salt and black pepper. Add the bell pepper, carrot, broccoli and mushrooms. Mix well to coat the vegetables with the sauce. curry. Let it cook for about 10-12 minutes, or until the vegetables are tender but still crunchy. Add the tofu cubes and peas, cooking for 5 minutes. Download the curry on a plate and garnish with coriander and chilli.
Spaghetti with tofu Bolognese style
Ingredients
- 300g firm tofu, mashed with a fork
- 300 g of spaghetti
- 2 tablespoons of olive oil
- 1 onion chopped
- 3 cloves garlic, minced
- 1 carrot grated
- 1 red pepper cut into cubes
- 400 g of peeled tomatoes
- 1 tablespoon of tomato paste
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1/2 teaspoon smoked paprika
- Salt and ground black pepper to taste
- Water for cooking
- 1/2 glass of red wine
- Fresh basil leaves to decorate
Preparation method
In a large pan, add water and bring to a boil over medium heat. Add a spoonful of salt and cook the spaghetti al dente. Drain and reserve. In a large skillet, heat the olive oil over medium heat. Add the onion and sauté until it becomes transparent. Add the garlic and sauté for another 1 minute.
Add the carrot and chilli, sautéing for 4-5 minutes until soft. Add the tofu to the pan and cook for about 5 minutes, stirring occasionally, until lightly browned. Add the red wine and let it evaporate for 2-3 minutes. Add the peeled tomatoes, tomato paste, oregano, basil, smoked paprika, salt and black pepper. Mix well and let the sauce cook over low heat for about 15-20 minutes, stirring occasionally, until it is thick.
Toss the cooked spaghetti with the Bolognese sauce until the pasta is well coated. Before serving, decorate with basil leaves.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
