10 Quick Recipes Using a Block of Tofu

There are various compelling reasons to switch to a plant-based diet. According to the Physicians Committee for Responsible Medicine, eating a diet heavy in fruits, vegetables, nuts, seeds, and whole grains is connected with a decreased risk of health issues such as obesity, type 2 diabetes, and heart disease.

According to study analysis, persons who follow a diet wholly free of animal products — known as veganism — may lose out on particular nutrients generally present in meat and other animal products, such as protein.

Tofu is one method plant eaters may increase their protein intake. “Tofu is a good source of protein and contains all of the essential amino acids that your body needs,” says Maggie Michalczyk, RDN, a Chicago-based recipe creator.

What Are the Health Benefits of Tofu?
According to the United States Department of Agriculture, 3 ounces of tofu, a typical meat substitute made of condensed soy milk, has around 80 calories, 8 grams (g) of protein, or 16 percent of the dietary value (DV), and 2 grams (g) of fiber, or 6 percent of the DV.

It’s also a rich source of calcium (approximately 150 mg, which is around 15% of the DV) and iron (1.4 mg, which is 8% of the DV), according to Michalczyk.

Furthermore, tofu may be used in almost any meal. “Tofu is super versatile and takes on the flavor of almost any sauce or marinade you pair with it,” Michalczyk explains.

Start with one of these simple tofu dishes to integrate more of this plant-based protein into your diet.

1 Tofu Chocolate Mousse Silken

Silken tofu, dark chocolate, and maple syrup are the only ingredients in this easy dessert from As Easy as Apple Pie. Furthermore, blending everything takes only five minutes (leave 30 minutes for the dessert to chill in the refrigerator). One serving has 270 calories, 16 grams of fat (8 grams of saturated fat), 21 grams of carbs, 4 grams of fiber, 18 grams of sugar, and 8 grams of protein. Chocolate shavings, berries, chopped nuts, shredded coconut, or a touch of cinnamon or cayenne pepper can be sprinkled on top.

2 . Smoothie with Vegan Energy Boosters

Silken tofu and avocado lend a thick, creamy texture to this vegan smoothie from Kara Lyndon Nutrition, while berries, banana, baby spinach, walnuts, hemp seeds, and pitted dates offer loads of nutrients. According to the National Institutes of Health (NIH), spinach is an excellent source of magnesium, a mineral that helps control blood pressure, with 78 mg, or 19% of the DV, every 12 cup of cooked spinach. According to the Academy of Nutrition and Dietetics, avocado, walnuts, and hemp seeds are all high in omega-3 fatty acids, a type of polyunsaturated fatty acid that may lower cholesterol and inflammation, and monounsaturated fat, a healthy fat that helps boost HDL (“good”) cholesterol levels.

3 Hot and Sour Tofu Vegetable Soup

Make this Budget Bytes-inspired tofu soup for a light yet tasty supper. It’s loaded with anti-inflammatory veggies like red cabbage, carrots, green onions, and mushrooms, as well as spices like ginger. Ginger has anti-inflammatory qualities similar to ibuprofen (Advil, Motrin), according to the Arthritis Foundation. When you’re ready to eat, top with some additional green onions for flavor and texture.


4 Vegan Breakfast Tacos with Spicy Scrambled Tofu

Blissful Basil’s morning tacos contain a spicy tofu scramble topped with a creamy avocado mash and a few dashes of hot sauce. The basis is pepper, red onion, tomato, and a combination of chili powder and smoked paprika, which gives the meal a fiery, smoky flavor. This dish takes about 30 minutes to prepare.

5 Quick and Easy Vegan Manicotti with Tofu Ricotta

Simply Quinoa’s dairy-free variation of traditional manicotti will appeal to vegan pasta fans. Instead of ricotta cheese, this recipe makes a cheese-like filling with tofu, nutritional yeast, garlic powder, and parsley. Although bottled tomato sauce is available, this recipe provides a basic version that is full of Italian spices and tastes, such as onion and garlic powder. Use brown rice manicotti noodles instead of regular pasta to make the dish gluten-free. One serving has 406 calories, 12 g fat (4 g saturated), 56 g carbohydrates, 23 g protein, and 7 g fiber.

6 Sesame Garlic Tofu Panfried













Try Table for Two’s pan-fried sesame garlic tofu for an Asian-inspired vegetarian side. The sauce requires only five ingredients (honey, chili garlic sauce, low-sodium soy sauce, rice wine vinegar, and cornstarch) and 45 minutes to prepare. One serving has around 313 calories, 16 g fat, 17 g carbohydrates, and 19 g protein. Serve with your favorite rice and vegetables to make it a complete meal.

7 Pancakes with Tofu

Silken tofu, believe it or not, makes soft and light pancakes, and this dairy-free version from Anna Banana takes only 20 minutes to make. To make it gluten-free, replace the all-purpose flour with gluten-free flour. When ready to serve, drizzle the cakes with maple syrup and berries for extra sweetness — and benefits. According to the NIH, a 12 cup of fresh strawberry slices has 49 mg of vitamin C or 54% of the DV of a nutrient that plays a role in immunological health and helps your body utilize the protein.

8 wings with buffalo tofu

Try these easy tofu buffalo “wings” from Easy Vegan Blog for a vegan-friendly, gluten-free snack made with four basic ingredients: firm tofu, cornstarch, extra virgin olive oil, and hot sauce. While the vegan ranch dip included in the recipe is delicious, you can also dip the wings in vegan mayo, ketchup, or any other sauce of your choosing.

9. Green Curry


For a healthful Thai lunch, mix tofu, sweet potato pieces, broccoli florets, coconut milk, and green curry paste in this recipe from Pinch of Yum. One serving has 305 calories, 2.2 g fiber, 7.5 g protein, 14.5 g carbohydrates, and significant levels of vitamin C (32.9 mg, or 36.5 percent of the DV) and vitamin A (578.5 micrograms, or 64 percent of the DV). According to the National Institutes of Health, vitamin A aids in immunological and ocular health, as well as heart and lung health. Serve this curry over brown rice to round off the meal.

10 Easy Tofu Scramble Recipes

If you’re seeking a vegan alternative to traditional scrambled eggs, try Simple Vegan Blog’s simple tofu scramble. This simple breakfast alternative requires only four ingredients (firm tofu, salt, turmeric powder, and crushed black pepper) and 15 minutes to prepare. A serving also contains 80 calories, 4.7 g fat (1 g saturated fat), 2.1 g carbohydrates, 1.1 g fiber, and 9.3 g protein. To modify the flavor and texture, add your favorite vegetables and seasonings.


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