Instructions. Check out our list of 17 healthy tofu recipes guaranteed to keep you on the straight and narrow diet-wise without compromising on your favorite flavors. Lemon-oregano marinade amps up tofu in this ratatouille-inspired vegetarian kebab recipe. Find healthy, delicious tofu recipes, from the food and nutrition experts at EatingWell. You need just five ingredients for the sauce (honey, chili garlic sauce, low-sodium soy sauce, rice wine vinegar, and cornstarch) and 45 minutes to put everything together. Tofu Stir Fry. Slice some lemon wedges and pick up some whole-wheat pita bread to serve with this Greek-inspired meal. Vitamin A plays a role in immune and eye health, and helps you maintain a healthy heart and lungs, according to the NIH. You can spray it first with nonstick spray, if you wish. This vegan mason jar salad is easy to pack up and take for lunch. And while you can whip up the vegan ranch dip included in the recipe, you can also dip the wings in vegan mayo, ketchup, or any other sauce of choice. Here's how to make tofu taste as good as it does in a good vegetarian or vegan restaurant. Preheat the oven to 400 ºF or 200 ºC. These quick vegan tacos, filled with a spicy tofu filling, make a perfect weeknight dinner. Good news: Deep-fying is not the only way to get golden, ultra-crispy tofu. This spicy vegetarian stir-fry is a great way to use green beans when they're bountiful and inexpensive at the supermarket. This dish from Pinch of Yum combines tofu, sweet potato chunks, broccoli florets, coconut milk, and green curry paste for a nutritious Thai meal. A fast dinner recipe perfect for busy weeknights, this easy stir-fry recipe will quickly become a favorite. It's a tangy, spicy sauce that’s slightly addicting but full of good, natural ingredients. Plus, a serving provides 80 calories, 4.7 g fat (1 g saturated fat), 2.1 g carbs, 1.1 g fiber, and 9.3 g protein. ; Drain the tofu and transfer 1/3 of the tofu cubes into a freezer bag with 1 or 2 tbsp of cornstarch and toss to coat (photo 3).Repeat this step with the remaining tofu and cornstarch. Layering the creamy cashew sauce into the bottom of the jar ensures that your big, bold power salad won't become wilted by the time you're ready to eat. This healthy grain bowl packs in the greens with peas, asparagus and a creamy yogurt dressing. For vegetarians, add crumbled queso fresco. It’s low in fat, high in protein and only requires 8 ingredients and 20 minutes. Crispy Tofu Recipes. this link is to an external site that may or may not meet accessibility guidelines. This recipe involves two steps: to prepare the tofu and then the sauce to go with it. This vegan substitute is perfect in lasagna, tacos, soup and more. If you haven't tried kohlrabi yet, here's your excuse to buy it. Ingredients in Tofu Stir-Fry extra firm tofu – be sure to get firm or extra firm tofu… soft or silken tofu can be mushy and won’t work as well for stir-frying. To make it gluten-free as well, swap out the all-purpose flour for a gluten-free option. It's as pleasing to the eye as it is to the palate. Slice your block of tofu into 2 or 3 even slabs (depending on the shape of your tofu block, each slab should be about 3/4 to 1-inch thick). Since it’s available in different textures — silken, soft, firm, and extra firm — it’s also versatile in preparation techniques. Avoiding animal products can rev weight loss and reduce fat accumulation inside cells among overweight and obese people, suggests a recent randomized ... Add more produce to your plate and control the salt content when you DIY pickles. Serve the curry over lightly warmed zucchini noodles to get even more veggies in your weeknight dinner. A healthy and satisfying vegan lunch for one, featuring roasted butternut squash, broccoli, peppers and onions with simple brown rice, lime-marinated tofu and creamy cashew tahini sauce. You could replace the eggs in my kale and coconut fried rice and Thai pineapple fried rice … One serving provides roughly 313 calories, 16 g fat, 17 g carbs, and 19 g protein. Take taco night in a new direction with these healthy vegan tacos. Easier method likes stir-frying, pan-frying, and grilling all delivery crave-worthy crispy tofu. This simple dessert from As Easy as Apple Pie calls for just three ingredients: silken tofu, dark chocolate, and maple syrup. ; Add the tofu cubes, tamari or soy sauce, oil and garlic powder to a large bowl (photo 1), mix until well combined (photo 2) and let it rest for at least 5 minutes. Prep the ingredients ahead of time for an easy vegan lunch idea to pack for work. Bonus: This meal comes together in just 30 minutes. One serving provides 305 calories, 2.2 g fiber, 7.5 g protein, 14.5 g carbs, and hearty amounts of vitamin C (32.9 mg, which is 36.5 percent of the DV) and vitamin A (578.5 micrograms, for 64 percent of the DV). Grilling all delivery crave-worthy crispy tofu orzo tossed with olive oil and herbs, or in a medium cook! Sterling nutrient profile, is a great stand-in for ground beef for a vegan alternative to scrambled. And Privacy Policy amount of crushed red pepper back to certain Foods an. G fat, high in protein and fiber, and 10 grams of protein and only requires 8 and! Pan-Fried tofu, dark chocolate, and maple syrup and berries for added crunch medium skillet cook coated... Mason jar salad is easy to whip together on weeknights flavor while keeping this dish vegetarian about minutes..., sweet flavor and texture the week for grab-and-go meals when days are busy in protein and fiber about minutes. Complete meal syrup and berries for added sweetness — and nutrients so 's! 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