7 Ways With Tofu
Make the most of versatile soy and serve a hearty, flavorful dinner or dessert made with tofu.
Story by Maureen Callahan
Mouthwatering Meatless Mains
The mild nature of tofu makes it a perfect backdrop for dishes both savory and sweet. Marinate it, tuck it into a wrap, or whip it into salad dressings, chocolate mousse, or smoothies. Firm water-packed tofu works best in savory dishes while soft silken tofu is perfect for desserts.
Vietnamese Lettuce Rolls with Spicy Grilled TofuWith a little advance prep, this restaurant-style appetizer comes together in minutes. First, you'll need to steep tofu for an hour in a sweet, salty, tart marinade of Asian ingredients including lemongrass and soy sauce. Just before serving, grill and wrap in lettuce leaves.
Vanilla Honey-Nut SmoothieMore like a milkshake, this sweet treat is made with smooth silken tofu, frozen vanilla yogurt, peanut butter and honey. Try it for breakfast or after a workout since it packs a big boost of both protein and calcium. If you prefer thick smoothies, cut milk amounts in half.
Zesty Tofu Wraps with Olive TapenadeA mustard-rosemary sauce infuses Mediterranean-style flavors into tofu that is pan-seared and wrapped in a warm tortilla with balsamic sautéed onions, homemade tapenade and sun-dried tomatoes. It all comes together quickly, but be sure to rehydrate the dried tomatoes in advance to save time.
Vegetarian Pad ThaiCrispy bits of pan-fried tofu and scrambled egg are the proteins in this meat-free version of the popular Thai dish. Give yourself about 25 minutes to pull it all together. If you're serving strict vegetarians, substitute vegetarian soy sauce for the Thai fish sauce.
Bittersweet Chocolate Mousse à l'OrangeSoft silken tofu makes this just about the easiest and tastiest no-cook chocolate mousse you'll ever make. Blend orange liqueur, orange zest, cocoa and sugar with the tofu, then stir in melted chocolate. To make it easy, melt the chocolate in the microwave.
Sesame Tofu Stir-Fry over RiceDredge tofu in dark- and light-colored sesame seeds for this easy weeknight stir-fry. Asparagus and shiitake mushrooms compliment the crispy tofu, but substitute any vegetables you have on hand since the sesame tofu pairs well with just about any veggie.
Sesame Tofu Dressing
Notes: This creamy dressing tastes as smooth and rich as one made with mayonnaise, but it is far leaner and higher in protein. Serve it as a dip for raw vegetables or as a salad dressing. Chill airtight up to 1 week.
How-to Video: Preparing TofuSee this how-to video for tips on draining and pressing tofu before using it in recipes.
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