Tofu

So far this week, we've touched base with tempeh and seitan. Today, it's tofu.

I almost neglected to mention tofu for two reasons: first off, I use it so often that I almost felt that everyone was familiar with using it (more on that in a minute), and secondly, so many people get down-right weird at the mention of tofu. (More on that in a minute when I hit you with my tofu lasagna. Okay, not literally hit you with it...but you get the idea.)

Vegetarian Times has a short guide to the different varieties of tofu (yes, there are different kids of it). Check out “A Beginner's Guide to Tofu Varieties.” It also has five recipes to try out; I've included three of them in today's blog, as well as a few other tofu recipes, including the aforementioned Vegetarian Lasagna and Vegan Chinese Kung Pao Tofu. Enjoy!

TOFU CREME AU CHOCOLATE

This comes from the January/February 2015 issue of Vegetarian Times, page 46, and begins, “We’ve given this dessert its French name to highlight how decadent it is—a chocolate pudding for grown-ups as well as kids! No one will guess it’s made with tofu.” Serves 8.

To view this online, go to http://www.vegetariantimes.com/recipe/tofu-creme-au-chocolat/.

4 oz. dark chocolate, broken into pieces

1 Tbs. Earth Balance Original Buttery Spread

1 14-oz. pkg. silken tofu, drained

1/4 cup dark brown sugar

1 1/4 tsp. vanilla extract

1/8 tsp. salt

Melt chocolate in microwave on medium power or in double boiler. Stir in buttery spread until no lumps remain.

Blend tofu, brown sugar, vanilla extract, and salt in blender or food processor 1 to 2 minutes, or until smooth and creamy.

Add chocolate to tofu mixture, and blend 30 seconds, or until smooth and creamy. Transfer to bowl, cover, and refrigerate 2 hours, or until set.

nutritional information Per 1/2-cup serving: Calories: 146; Protein: 3 g; Total Fat: 8 g; Saturated Fat: 4 g; Carbohydrates: 15 g; Cholesterol: 0 mg; Sodium: 56 mg; Fiber: 1 g; Sugar: 12 g; Vegan; Gluten-Free

VEGETABLE STEW WITH TOFU FETA

This comes from the January/February 2015 issue of Vegetarian Times, page 47, and begins, “This cold-weather variation of a classic Greek stew is enlivened with cubes of marinated tofu feta.” Serves 6 in 30 minutes or less.

To view this online, click here.

Tofu Feta

1 10-oz. pkg. super-firm tofu or sprouted tofu, drained, and cut into 1/2-inch cubes

3 Tbs. lemon juice

1 Tbs. olive oil

1/4 tsp. dried oregano

1/4 tsp. salt

Vegetable Stew

2 Tbs. olive oil

1 large onion, finely chopped (2 cups)

3 cloves garlic, minced (1 Tbs.)

4 medium red-skinned or Yukon gold potatoes, cut into 3/4-inch chunks (4 cups)

1 28-oz. can diced tomatoes

2 medium zucchini, quartered lengthwise, then cut into 1/2-inch-thick slices (2 1/2 cups)

1 10-oz. pkg. baby green beans, thawed

1 tsp. dried oregano

1/2 cup chopped fresh parsley

2 Tbs. finely chopped fresh dill

To make Tofu Feta: Toss tofu with lemon juice and oil in shallow container. Spread in single layer in container, and sprinkle with oregano and salt. Set aside to marinate while making stew.

To make Vegetable Stew: Heat oil in large pot or Dutch oven over medium heat. Add onion, and sauté 5 minutes, or until translucent. Add garlic, and sauté 1 minute more. Add potatoes and 1 cup water. Bring mixture to a simmer, cover pot, and cook 4 minutes. Add tomatoes, zucchini, green beans, oregano, and 1 cup water. Reduce heat to medium-low, and simmer 20 minutes, or until vegetables are tender. Stir parsley and dill into stew, then season with salt and pepper, if desired. Top with Tofu Feta cubes.

nutritional informationPer 1 1/2-cup serving: Calories: 296; Protein: 12 g; Total Fat: 10 g; Saturated Fat: 2 g; Carbohydrates: 42 g; Cholesterol: 0 mg; Sodium: 439 mg; Fiber: 7 g; Sugar: 11 g; Vegan; Gluten-Free

BAKED TOFU SALAD WITH BROCCOLI AND PINEAPPLE

This recipe, also from the January/February 2015 issue of Vegetarian Times, page 44, begins, “This lovely winter salad highlights how easy it is to use chewy baked tofu right out of the package.

Dressing

1/3 cup mango chutney

1/3 cup vegan mayonnaise or unsweetened coconut yogurt

2 Tbs. lime juice

Salad

1 medium head broccoli, cut into small florets

1 8-oz. pkg. baked tofu (any flavor), cut into short, thin sticks

1 1/2 cups fresh or drained canned pineapple chunks

2 large celery stalks, sliced diagonally

1/4 cup sliced almonds or chopped walnuts, optional

1/4 cup golden raisins

To make Dressing: Whisk together all ingredients in small bowl. Set aside.

To make Salad: Steam broccoli florets 4 to 5 minutes, or until bright green and tender-crisp. Transfer to colander, rinse with cool water, and drain well.

Toss broccoli with remaining Salad ingredients. Add Dressing, and toss to coat.

nutritional information Per 1-cup serving: Calories: 266; Protein: 11 g; Total Fat: 12 g; Saturated Fat: 2 g; Carbohydrates: 28 g; Cholesterol: 0 mg; Sodium: 419 mg; Fiber: 4 g; Sugar: 19 g; Vegan

VEGETARIAN LASAGNA

I’d been making lasagna for years, using a favorite cookbook. One time, my oldest son took the same recipe, and replaced the meat with eggplant. His came out tasting better than when I made it.

I tried recreating the eggplant version, but it never quite came out the same. So, I ended up changing the recipe drastically, changing ingredients and amounts. The funny thing is that, while I use one or two packages of tofu crumbles instead of meat, it tastes enough like meat to fool several non-vegetarians. One person, after eating this, looked at me aghast, asking, “What are you, some kind of vegetarian?” Never heard from him again – which was just as well!

This can be found in my e-cookbook, Off The Wall Cooking.

Tomato sauce:

2 – 3 onions, chopped

3 – 5 cloves garlic, minced

28 oz. can tomatoes

2 – 8 oz. cans tomato sauce

2 – 6 oz. cans tomato paste

2 T oil

1 T oregano

1 tsp. basil

1 tsp. thyme

1 tsp. dill

1 tsp. anise

1 or 2 – 10 oz. package tofu crumbles

Brown onions & garlic in oil. Add remaining ingredients, stir well, simmer for 1 hour. While sauce is cooking, in a separate pot, cook 16 oz. lasagna noodles & make cheese layer.

Cheese layer:

2 C sour cream

2 C cottage cheese

2 eggs

4 C mozzarella, grated

2 C cheddar cheese, grated

1 C Parmesan cheese

Mix ingredients together in large bowl.

Assemble:

Preheat oven to 350 degrees. In 9” X 13” pan, place half the cooked lasagna noodles length-wise. Top with half the cheese mixture, then half the tomato sauce. Repeat. Bake at 350 degrees for 30-35 minutes. Let cool a few minutes before cutting, as it tends to be a little runny when it first comes out of the oven. Serve with a salad and a loaf of hot Italian bread. Very yummy.

VEGAN CHINESE KUNG PAO TOFU

This is from Jolinda Hackett, of The Spruce Eats. Jolinda wrote, “Never had kung pao tofu before? Looking for something new to try for a vegetarian dinner tonight? Try this vegetarian Chinese dish!

“Although this traditional Chinese food dish is usually made with chicken, you can use tofu to create a very similar vegetarian and vegan version of traditional kung pao chicken using all the same Chinese ingredients and seasonings, including sesame oil, red pepper flakes, onion, lime and hot sauce. This vegetarian kung pao tofu recipe also calls for lots of healthy Chinese veggies including snow peas, bok choy, cabbage, and mushrooms.

“Serve this Szechuan-style Chinese kung pao tofu recipe over rice.

“Need this recipe to be gluten-free as well as vegan? Double-check that your is gluten-free, and use tamari in place of the soy sauce.”

Prep Time: 45 minutes; Cook Time: 15 minutes; Total Time: 60 minutes; Yield: about 3 servings.

View this online here.

Ingredients

3 tbsp vegetable broth

1 tbsp lime juice

2 tbsp soy sauce (or tamari to keep it gluten-free)

1 pound firm or extra firm tofu, cut into bite-sized cubes

1 tbsp sesame oil + 2 tbsp

1 onion, diced

1 red bell pepper, diced

1/4 tsp red pepper flakes

1/2 cup sliced mushrooms

1 tbsp fresh ginger, minced

1 small bok choy, chopped

1/4 cup vegetable broth

1/2 cup snow peas

1/2 small purple cabbage, sliced thin

1 tbsp fresh chopped parsley

1 tsp hot sauce

Salt and pepper to taste

Directions

Prepare your tofu. Like most vegetarian tofu recipes, this tofu recipe will taste best if you press the tofu first. This allows the tofu to absorb more of the flavorings and seasonings which you add to it.

Once your tofu is ready, combine the 3 tbsp vegetable broth, lime juice, soy sauce, 1 tbsp sesame oil and the tofu in a small bowl. Allow to marinate for at least 30 minutes, mixing occasionally to coat the tofu well.

Pre-heat oven to 375 F. Grease a baking sheet or cover with foil and bake tofu for 15 minutes, turning once.

In a large skillet or wok over medium-high heat, saute the onion, bell pepper, red pepper flakes, mushrooms and ginger in 2 tbsp sesame oil for 3 to 5 minutes, stirring frequently. Add bok choy and vegetable broth and cook for 3 to 5 more minutes. Add cabbage and snow peas.

Reduce heat to low and add tofu and remaining ingredients, cooking just until combined and heated through. Serve over rice.

TOFU AND SPINACH TART

This comes from the February 2005 issue of Vegetarian Times, and begins, “This variation of Greek spanakopita calls for a single layer of puff pastry rather than two of phyllo. Be sure to squeeze the spinach dry.” Serves 6.

To view this online, go to http://www.vegetariantimes.com/recipe/tofu-and-spinach-tart/.

Ingredients

3/4 cup unseasoned breadcrumbs

1 1/2 lb. fresh prewashed spinach, partially wilted or 2 10-oz. pkg. frozen spinach

1 lb. firm tofu, well drained

1 onion, diced

2 cloves garlic, minced

1/2 cup currants or raisins

4 oz. crumbled feta cheese, optional

1 Tbs. fresh lemon juice

4 Tbs. olive oil

1 tsp. salt

1/2 tsp. dried oregano

1/4 tsp. freshly ground black pepper

1 red pepper, seeded and diced

1 sheet puff pastry, thawed


Directions

Preheat oven to 350F. Spray 9×13-inch baking pan with nonstick cooking spray, and sprinkle with breadcrumbs.

Chop well-squeezed spinach coarsely, and put into mixing bowl. Press tofu between layers of paper towels to remove liquid. Crumble into bowl. Add onion, garlic, currants, feta cheese, if using, lemon juice, 3 Tbs. olive oil, salt, oregano and pepper. Toss well.

Spread mixture over breadcrumbs. Arrange red pepper strips on top. Roll out puff pastry to fit top of pan. Brush with remaining oil.

Bake until golden brown, about 40 minutes. Serve warm.

nutritional information Per SERVING: Calories: 530; Protein: 22 g; Total Fat: 34 g; Saturated Fat: 7 g; Carbohydrates: 42 g; Cholesterol: 15 mg; Sodium: 810 mg; Fiber: 6 g; Sugar: 12 g