Category: Tofu

Curried Tofu With Mixed Vegetables

Tofu is great plant-based protein source that is perfect for vibrant dishes such as curries. Today, we are sharing with you Curried Tofu with Mixed Veggies, which is very simple and easy to prepare and perfect for lunch or dinner.

Ingredients:
1 serving of tofu
1 serving of vegetables (e.g. cauliflower and brussels sprouts)
Olive oil
Curry powder
Chili powder
Salt and pepper
Fresh herbs (cilantro, parsley, lemongrass, etc.)

Preparation:
Blanch the vegetables in salted water after washing them. Cook the tofu in olive oil and curry, then add the vegetables. Allow the flavors to blend together for a few minutes over medium heat. Top with fresh herbs and serve.

Tip: For extra flavor and creaminess, you can make the base of the curry with coconut milk, curry powder, and fresh herbs before adding the tofu.

Adapted: Metabolic Balance Australia and New Zealand

Tofu

Tofu is great plant-based protein source that is made from soybeans. Although it it has exploded in popularity the last few years, it has been a staple in Chinese cuisine for over 2000 years. As a food, tofu is a great source of protein as well as iron, calcium and magnesium. Additionally, tofu can help reduce the levels of LDL or “bad” cholesterol and help reduce bone loss. In the kitchen, tofu is extremely versatile and can be used in both sweet and savory dishes. It is perfect for stir fries, baked, in curries, as well as in sweet dishes including mousses and pies. If you are looking to incorporate more meat-free protein sources into your diet tofu is a great option.

Photo: Unsplash

Curry Tofu with Brussels Sprouts

This curry tofu recipe is super simple to prepare and perfect as a lunch or dinner!

Ingredients:
1 serving of smoked tofu 
1 serving of vegetables (e. g. cauliflower and Brussels sprouts)
Olive oil
Curry powder
Salt and pepper
Black sesame seeds

Preparation:
Wash the vegetables and blanch them in salted water. Roast the sesame seeds in a dry pan and set aside. Cut the smoked tofu into cubes. Heat olive oil with curry, add the tofu, and add the vegetables. Cook for a few minutes over medium heat to allow the flavors to mix. Sprinkle with sesame seeds before serving and enjoy!

Tofu Stir-Fry with Red Cabbage

This stir-fry is easy to make and packed full of flavor and nutrients!

Ingredients:
1 serving of vegetables (red cabbage and onion)
1 serving of tofu
1 Tbsp. of soy sauce
Curry powder
Chili powder
Salt and pepper

Preparation:
Peel the onion and cut into rings. Clean the red cabbage and then cut into strips. Press the tofu for 30 minutes and then cut into cubes. Heat a wok or large pan over medium heat. Cook the tofu briefly until brown in color and then remove from the pan. Sauté the onion in the wok and then add the red cabbage and cook for 2 minutes. Add some water and soy sauce and simmer for 5-10 minutes. Add the tofu and season with salt, pepper, chili and curry powder. Enjoy!

Endive “Boats” with Smoked Tofu and Balsamic Glaze

Yesterday we highlighted the benefits of bitter foods such as endives and today we have delicious recipe that shows you how to use this ingredient!

Ingredients:
1 portion of smoked tofu
1 portion of vegetables (endive, rocket, red onion)
Fresh rosemary
Vegetable stock
Balsamic vinegar
2 Tbs. of olive oil
Salt and pepper

Preparation:
Carefully peel off the individual leaves of the endives, and wash them well together with the rocket. Peel the red onion and cut into fine cubes. In a small pot, heat 2 tablespoons of olive oil together with a sprig of rosemary and cook the onion cubes until golden in color. Add approximately 10 tablespoons of balsamic vinegar and allow it to reduce over low heat until the vinegar has become more viscous and reduced by half. Remove the rosemary spring, and season with a pinch of pepper and vegetable stock, keep warm. While the vinegar is reducing, cut the smoked tofu into very small cubes. In a pan with a tablespoon of oil, add another sprig of rosemary and cook for about 1 minute and then add the smoked tofu cubes. Heat the tofu over medium heat for 5 minutes until warm. Arrange 4-5 endive leaves or “boats” on the plate, fill them with some rocket leaves and drizzle with the balsamic reduction. Top each “boat” with cubes of the smoked tofu and enjoy!

Radicchio-Tofu-Pasta

This recipe for a yummy Radicchio-Tofu-Pasta (suitable for phase 3) – it’s delicious and a very easy recipe.

Ingredients for 1 serving:
1 portion smoked tofu
1 portion radicchio
1 portion rye pasta
1 tsp. diced shallot
1 tbsp. olive oil
1 garlic clove
some coconut milk
50 ml vegetable stock
Spices: salt, ground pepper, garlic, 1 tbsp. chopped parsley

Preparation:
Cut the tofu into small cubes and sauté. Clean and wash the radicchio and cut into finger-thick stripes. Cook rye pasta until al dente (follow package description). Finely chop garlic or press through garlic press. Fry the diced shallots in oil, add the garlic and radicchio strips and steam briefly. Deglaze with coconut milk and vegetable stock. Add the tofu, rye pasta and parsley and mix. Season with salt and pepper and garnish with a sprig of parsley. 

MB 02-11 - Radicchio

Tofu – the Protein Source for Vegetarians and Vegans

Tofu is not only an excellent versatile food it’s a very interesting one too. The soft, milk-colored tofu is also known as Asia’s cheese. It’s produced by processing cooked soybeans. The milk-like liquid obtained is thickened by a mineral coagulant (calcium sulfate) to create Tofu. Nutritionally, tofu contains great levels of protein, only few saturated fatty acids and no cholesterol. It’s naturally gluten-free and therefore suitable for individuals with celiacs disease. It’s often a natural choice for vegans however it’s important to point out that tofu doesn’t contain any vitamin B12 which is vital to include as an additional supplement when following a strict vegan diet.

Tofu is a real “quick change artist” in the kitchen – meaning, it can be prepared in many different ways and is one of the most multi-purpose proteins available. In its natural state, Tofu has very little taste of its own and so easily takes on the flavors and aromas of other ingredients with which it’s prepared. It can be used with stir-fries, soups, vegetable dishes and even as a dessert.

MB 02-01 - Tofu

Belgium Endive Boats with Tofu Bacon on Balsamic Reduction

Today`s recipe is just yummy!

MB 11-17 Chiccore

Ingredients:
1 portion smoked tofu
1 portion vegetables (chicory, arugula, red onion)
Herbs & Spices: fresh rosemary, freshly ground pepper, salt
vegetable stock, balsamic vinegar, oil

Preparation: Carefully remove the single chicory leaves, which will be our “boats”. Wash them as well as the arugula. Peel the red onion and cut into fine cubes. In a small pan, heat 2 TBsp. of olive oil together with a twig of rosemary and gently fry the onion cubes until golden yellow. Now add approx. 10 TBsp. balsamic vinegar and reduce over low heat until the vinegar has a creamy consistency. Season with a pinch of pepper and vegetable stock and keep warm.
While the vinegar is reducing, cut the smoked tofu into very small cubes and add a TBsp. of oil to another pan. When the oil is hot, toss another sprig of rosemary in for about 1 minute and then add the smoked tofu cubes. Fry the tofu at high heat for about 5 minutes until it gets a bacon aroma. Now arrange 4-5 chicory boats on the plate, fill them with some arugula leaves and drizzle with the reduction. Finally sprinkle the smoked tofu bacon generously over the top.

Enjoy!

Tasty Vegetarian – Yummy Veggie-Tofu Wok

We love vegetables from the wok! Yummy vegetarian tofu wok.

MB 07-31-2019
Ingredients: 1 serving tofu
1 serving vegetables from your plan (e.g., princess beans, bell pepper, 1 tsp. diced red onion)

Spices: tamari soy sauce, ginger, garlic, lemon grass, chili, vegetable stock, turmeric, sea salt, black pepper, coconut milk, coconut oil,

Preparation: peel the garlic and ginger and chop finely. Chop thick parts of lemon grass and the chili finely. Mix tamari, garlic, ginger, chili, lemon grass, turmeric, salt, freshly ground pepper and coconut oil into a marinade. Cut the tofu into small cubes and marinate overnight.

Wash and clean vegetables and briefly blanch beans in salted water. Cut the bell pepper into stripes. Sauté the tofu, add the onion cubes and steam. Fry bell peppers briefly, then add the beans and deglaze with coconut milk. Bring all to the boil and season to taste.

 

Tofu Scramble – metabolic balance Monday Recipe – Breakfast

metabolic balancers have been sharing information about tofu on LiveCleanMB so we decided to share a Tofu recipe today. Hopefully, if you make your own tofu, it will be ready!

Ingredients:

  • Onion
  • Bell Pepper
  • Tofu
  • Olive Oil
  • Garlic powder
  • Turmeric
  • Salt and pepper

Instructions:

Wash your hands.  Grab a large bowl and proceed to crumble your tofu with your hands into the bowl.  Once it is all in little piece,  mix in the seasoning.

Warm a pan and throw in your vegetables with a bit of olive oil.  Let them cook until the onions are clear and then toss in your tofu.  Keep stirring so that your veggies don’t burn.  Once the tofu turns a golden yellow, remove from the heat.

Serve with toasted rye bread or rye crackers.  The tofu is your protein for this meal so please do not add more.  If you would like more Tofu recipes, please let us know. If you would like tips on making Tofu, check out this post.