Tofu is a sponge for flavour – here are some quick and easy recipe ideas.
This protein-packed, high-calcium ingredient is so versatile and with these recipes, your dishes will be delicious as well as nutritious.
- Super stir-fry
Marinate tofu cubes in 3 tablespoons salt-reduced soy sauce, 2 cloves grated garlic, 2 teaspoons grated ginger, 1 teaspoon sesame oil and 3 tablespoons hoisin or plum sauce for 30 minutes. Add to a vege stir-fry.
- Curry flavour
Marinate cubes of tofu in 2 tablespoons tandoori paste mixed with 1 cup yoghurt for 30 minutes. Remove tofu from marinade, place in a greased oven dish. Bake for 5-10 minutes until brown and crispy. Serve on rice and drizzle with tzatziki – yoghurt with mint and cucumber.
- Mexican enchiladas
Fry tofu cubes with onion, capsicum and Mexican seasoning. Spoon mixture on tortillas and roll up. Place in a baking dish and top with tinned tomatoes and grated cheese. Bake until golden. Serve with light sour cream.
- Soup booster
Make a Thai tom yum soup. Use tom yum paste and stock. Add frozen stir-fry vegetables, small tofu cubes, fresh coriander and kaffir lime leaves.
- Italian style
Cubes of tofu add interest to a traditional tomato pasta sauce. Serve with rice or pasta.
- Tofu satay burgers
Marinate tofu in satay sauce. Grill tofu and serve on a burger bun with salad greens, tomato, carrot and onion.
- Vege kebabs
Thread tofu cubes onto skewers, alternating with button mushrooms, and courgette and capsicum pieces. Marinate in a marinade of your choice for 1-2 hours, then cook on a hot barbecue for 10-12 minutes.
- Sandwich time
Add thin slices of tofu to sandwiches. Dress with salad and chutney.
- Roll up
Make fresh spring rolls by rolling thinly sliced carrots and cucumber, cooked vermicelli, strips of firm marinated tofu and mint leaves in rice-paper rounds softened in hot water. Serve with a spicy dipping sauce.
- Tofu nibbles
Coat cubes of tofu in flour, egg then fine breadcrumbs. Fry until brown and serve with a chilli dipping sauce.