Tofu

For years, Tofu has gotten a bad rap: It's bland! That texture! What, exactly, can you make with the stuff?

True, it is rather bland tasting, but that's one of its beauties: it takes on the flavors of whatever you use it in. Spicy? Sweet? Almost anything. The texture can also be worked around.

What can you make with the stuff? Here are six recipes to get you started, including Teriyaki Tofu Kabobs and Raspberry Chill. Enjoy!

CRISPY TOFU IN A SWEET AND SOUR SAUCE

This is from One Green Planet, an animal-friendly website. This recipe begins, "There are many ways to turn plain, uninteresting tofu into a culinary masterpiece. My preferred method is rather simple, and it’s ideal for those occasions when I want to get dinner on the table in under half an hour: fry or bake until crispy, then combine with a sauce of my choice. The sauce here is of an umami variety, which works well with the chewy, crispy tofu." Serves 2

To view this online, go to https://www.onegreenplanet.org/vegan-recipe/crispy-tofu-in-a-sweet-and-sour-sauce-vegan/.

Ingredients

1 (10-oz) block extra-firm tofu, pressed if necessary and cut into triangles

2 teaspoons sesame oil

1 medium onion, chopped

1 clove garlic, minced

1 (1-inch) piece ginger, grated

1 medium carrot, peeled and chopped into matchsticks

3 tablespoons tamari

2 tablespoons maple syrup

2 tablespoons rice vinegar

Juice of 1/2 lemon

1 tablespoon tomato paste

1 tablespoon cornstarch

2 tablespoons sesame seeds

Chopped scallions

Preparation

Preheat the oven to 400°F. Line a baking sheet with parchment paper. Arrange the tofu triangles on the lined baking sheet and bake for 12 to 15 minutes, until a light brown color.

Meanwhile, heat the sesame oil in a nonstick frying pan over medium-high heat. Add the onion, garlic, ginger and carrot, sautéing for 4 to 5 minutes, until the vegetables soften and the onion is translucent.

Make the sauce by stirring together the tamari, maple syrup, rice vinegar, lemon juice and tomato paste. In a separate bowl, whisk together 1/4 cup (60 ml) of water and the cornstarch.

When the tofu is ready, pan fry it for 5 minutes, rotating each triangle frequently. Pour the sauce into the frying pan and stir well to coat all the tofu cubes. Allow to simmer lightly for 2 to 3 minutes, then pour in the cornstarch slurry and continue to stir until the sauce thickens.

During the last minute of cooking, stir in the sesame seeds, garnish with scallions and serve with a side of your choice.

Note: It’s important to get as much water as possible out of the tofu. Depending on the brand you use, pressing may be necessary. You can also freeze it overnight to get a firmer and chewier texture.

TOFU AND SPINACH STUFFED SHELLS

This comes from the April/May 2015 issue of Vegetarian Times, page 40. It begins, "Olive oil–poached garlic gives tofu a deep, mellow flavor, while miso and vinegar provide a cheese-like tang."

Makes 6 servings

To view this online, go to https://www.vegetariantimes.com/recipes/tofu-and-spinach-stuffed-shells/.

Ingredients

6 oz. jumbo pasta shells

12 cloves garlic, peeled and thinly sliced

1/4 cup olive oil

1 16-oz. block firm tofu, drained, rinsed, and patted dry

2 Tbs. unpasteurized apple cider vinegar

2 tsp. lemon juice

2 tsp. white miso

5 oz. baby spinach leaves (6 cups)

1 24-oz. jar prepared pasta sauce

2 Tbs. chopped Kalamata olives, optional

2 Tbs. chopped green olives, optional

Preparation

Preheat oven to 375°F.

Cook pasta shells according to package directions. Drain, rinse, and drain again, then place on clean kitchen towel to cool and dry.

Bring garlic and olive oil to a simmer in small skillet over medium heat. Reduce heat to low, and simmer 15 minutes, or until garlic is soft and golden. Remove from heat, and set aside.

Crumble tofu into bowl of food processor, and blend with vinegar, lemon juice, miso, garlic, and oil until smooth. Transfer to medium bowl.

Heat large saucepan over medium heat. Add spinach and 2 Tbs. water, and cook 3 to 4 minutes, or until leaves are wilted. Transfer to strainer, and squeeze out excess liquid. Roughly chop, and stir into tofu mixture.

Spoon 2 Tbs. filling into each pasta shell, and place in single layer in large baking dish. Cover with pasta sauce, sprinkle with olives (if using), and bake 45 minutes, or until sauce is bubbling. Let stand 10 minutes before serving.

CRISPY TOFU WITH SWEET-AND-SOUR SAUCE

This is from Eric Kim in The New York Times cooking newsletter. Eric wrote, "Inspired by McDonald’s Chicken McNuggets dipped in sweet-and-sour sauce — a classic combination that debuted nationwide in 1983 — this tofu appetizer gets its inexorable crunch from potato starch. Pan-fried until shatteringly crisp, pressed tofu, cut into cute little rectangles, eats a lot like Chicken McNuggets and cooks up gorgeously every time. But the true joy of a nugget lies in the dipping, and this recipe stars a totally chill, no-cook sweet-and-sour sauce. Apricot preserves provide fruity sweetness as well as body, and rice vinegar, soy sauce and onion powder add savoriness."

Yield: 4 appetizer servings; Time: 45 minutes

This was featured in "For Those of Us Who Love McDonald’s Sweet-and-Sour Sauce", and can be viewed online at https://cooking.nytimes.com/recipes/1022410-crispy-tofu-with-sweet-and-sour-sauce.

Note: The article ("For those of us…") is an interesting read (as are most of the food articles in the Times). But be forewarned: If you start reading the article and have any BTS fans around, they might be snagged in by the references to BTS. And if you've never heard of BTS, here's a link to check out. Also, you can check out the BTS meal referenced in the Times' article.

Ingredients

1 (14-ounce) package firm tofu, drained

3 medium zucchini (about 1 pound)

3 teaspoons kosher salt, plus more to taste

1/2 cup apricot preserves

2 tablespoons rice vinegar

2 tablespoons soy sauce

1/2 teaspoon red-pepper flakes

1 1/2 teaspoons onion powder

1/2 cup potato starch

Neutral oil, such as vegetable or canola oil, or light olive oil

Preparation

Press the tofu: Wrap the block of tofu in a clean tea towel, and place on a cutting board. Weigh down the tofu with a sheet pan topped with something heavy, such as a large skillet, cans or books, until the tea towel is soaked, about 30 minutes.

While the tofu is pressed, prep the zucchini: Halve the zucchini crosswise, then cut each piece lengthwise into 1/4-inch-thick planks. Finally, cut each plank lengthwise into 1/4-inch-thick “fries.” Place the zucchini fries in a large colander set over a medium bowl. Add 1 teaspoon salt, and toss until evenly coated. Set aside to drain.

Meanwhile, make the sauce: In a measuring cup, stir together the apricot preserves, rice vinegar, soy sauce, red-pepper flakes, 1 teaspoon onion powder and 2 teaspoons water until smooth. Transfer to a small dish for dipping, and set aside.

Slice the pressed tofu in half horizontally, and cut each of those halves into 8 rectangular pieces, creating 16 nuggets total. Directly on the cutting board, season the tofu with 1 teaspoon salt and the remaining 1/2 teaspoon onion powder, smearing each piece around to catch all the seasonings.

In a large bowl, toss to combine the potato starch and the remaining 1 teaspoon salt. Place the tofu in the starch, and gently toss with your hands until each piece is evenly coated.

Fry the tofu: Heat a large skillet over medium-high, and add a thin layer of oil, enough to coat the bottom of the pan. Add the tofu in a single layer, and cook, flipping a couple of times, until lightly golden on both sides, about 10 minutes total. Transfer the cooked tofu to a towel-lined plate to drain, and season it with salt to taste.

To serve, transfer the tofu and zucchini to a large platter, and serve alongside the dipping sauce.

TERIYAKI TOFU KABOBS

Recipe Yield: Yield 4 servingsServing Size: 2 skewers

Source: The Diabetes Food and Nutrition Bible

Book Title: The Diabetes Food and Nutrition Bible

To view this online, go to https://diabeticgourmet.com/diabetic-recipes/teriyaki-tofu-kabobs.

Ingredients

8 bamboo skewers

3/4 pound extra firm tofu, drained and cut into 32 cubes

1 red pepper, cut into 16 squares

1 cup canned pineapple chunks, reserve 1/2 cup juice

1 tablespoon lite soy sauce

1 clove garlic

2 teaspoons minced ginger

Directions

Soak skewers in water for 30 minutes to keep them from burning as you cook the skewers.

Meanwhile, put the tofu, red pepper, and pineapple chunks in a plastic bag or container with a lid. Add reserved pineapple juice, soy sauce, garlic, and ginger. Marinate for at least 30 minutes.

Drain, reserving marinade to baste. Thread the tofu, red pepper, and pineapple on the skewers.

Prepare an outdoor grill or oven broiler with the rack set 6 inches from the heat source. Grill or broil the kabobs about 5 minutes per side, basting with the marinade. Serve with brown rice.

Nutritional Information Per Serving: Calories: 107; Fat: 2 g; Sodium: 147 mg; Protein: 7 g; Carbohydrates: 17 g

Diabetic Exchanges: 1 Carbohydrate, 1 Very Lean Meat

RASPBERRY CHILL

This is from the May, 2004 issue of Vegetarian Times, page 26. It begins, "This snappy, user-friendly recipe comes together in just minutes, providing a cooling bite for a heated main course. To gild the lily, garnish this sweet with fresh raspberries since they are coming into season. Offer this with a fruity herbed tea and vanilla cookies." Makes 4 servings

You can view this online at https://www.vegetariantimes.com/recipes/raspberry-chill/.

Ingredients

2 cups frozen raspberries

1 1-lb. pkg. lite silken tofu

1/4 cup vanilla soymilk

1/4 cup brown rice syrup

1 pint fresh raspberries for garnish

1/2 cup crushed pecans for garnish

Directions

Put frozen raspberries, tofu, soymilk and brown rice syrup in blender, and process until smooth. 2. Pour or spoon into serving dish or individual compotes, and garnish with raspberries and pecans before serving.

MATTAR PANEER

This is from Zainab Shah in The New York Times cooking e-newsletter. Zainab wrote, "Traditionally, roasted and crushed cashews are puréed with cooked onions and tomatoes to make the base for this comforting vegetarian dish. This version skips the hassle of puréeing and instead uses a hefty amount of cashew butter for the same nutty flavor and creamy texture. Red chile powder, ginger and garlic provide the perfect backbone for the sauce. Substitute tofu for paneer if you like; the mildness of either lends itself well to this unexpectedly luxurious dish that is so much more than the sum of its parts."

Yield: 2 to 4 servings; Time: 25 minutes

To view this online, go to https://cooking.nytimes.com/recipes/1023017-mattar-paneer.

Ingredients

1/4 cup ghee or neutral oil

1/2 pound paneer or extra firm tofu cut into 1-inch cubes and patted very dry

1 medium yellow onion, finely chopped

1/2 teaspoon ginger paste or freshly grated ginger

1/2 teaspoon garlic paste or freshly grated garlic

3/4 teaspoon kashmiri or other red chile powder

1 teaspoon cumin seeds

1/4 teaspoon turmeric powder

3 medium plum tomatoes, finely chopped

1 teaspoon fine sea salt

2 tablespoons cashew butter

8 ounces frozen (no need to thaw) or fresh green peas (about 1-3/4 cups)

3 tablespoons heavy cream or cashew cream (optional)

1/2 teaspoon garam masala

Rice or roti, for serving

Preparation

Heat ghee in a large frying pan or medium wok on high for 30 seconds, or until it is melted. Lower heat to medium and lightly fry paneer or tofu cubes, turning frequently, until they are golden on all sides, about 5 minutes. Remove and set aside on a plate lined with a paper towel.

In the same frying pan or wok add onion, ginger and garlic, and cook on medium, stirring occasionally, for 5 to 7 minutes or until onions are translucent.

Add chile powder, cumin seeds and turmeric, and stir until fragrant, about 30 seconds to a minute. Stir in tomatoes and salt. Add 3/4 cup water. Simmer on medium until the mixture thickens slightly, about 3 to 5 minutes.

Lower the heat to medium-low, and stir in cashew butter. Add peas and paneer. Stir to combine. Simmer for 5 minutes or until it reaches your desired thickness. Top with heavy cream in a swirl, if you like. Sprinkle with garam masala. Serve with rice or roti.