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Soy healthy (Tofu recipes)

By on June 29, 2009
Tofu, or soy bean curd, is widely consumed in Japan for its rich high quality protein and B-vitamins.  It‘s everything you want food to be during warmer days – simple, light, and above all, healthy.

Vegetarian Pad Thai

Ingredients

• 1 rectangle pack of “momen” tofu (firm, not the silk type), cut into cubes

• 1/4 cup mild flavour Kikkoman

soy sauce

• 1 clove garlic, crushed

• 2 teaspoons grated ginger

• 2 tablespoons lime juice

• 1 teaspoon superfine sugar

• 1 tablespoon canola oil

• 1 brown onion, cut into wedges

• 1 long red chili

• 7 oz. dried flat rice noodles

• 1 1/4 cup bean sprouts, trimmed

• 1/4 cup chopped garlic chives

• 2 tablespoons freshly chopped cilantro

• 1 long red chili deseeded,

cut into thin strips

• 1/4 cup crushed unsalted peanuts

• Salt and pepper to taste

Preparation

1. Place tofu in a shallow ceramic dish.  Combine 2 tablespoons of soy sauce, garlic and ginger.  Pour over the tofu, cover, set aside and marinate for 30 minutes.

2. Put together the remaining soy sauce, lime juice and sugar in a small bowl. Set aside.

3. Place noodles in a microwave-safe bowl, add adequate amount of boiling water just to cover and let it stand for 5 minutes. Drain and set aside.

4. Heat oil in a wok over high temperature.   Using a slotted spoon, add the tofu in batches, cook for 2-3 minutes or until golden brown. Remove tofu and set aside.

5. Add oil, stir-fry onion and chili for 2 minutes in high flame.   Add pepper and bean sprouts for 1 more minute.

6. Add the reserved noodles, lime juice, garlic chives and cilantro, toss gently for 2 minutes in high heat until the sauce have coated the noodles evenly. Return the tofu to the wok and cool for 1 more minute.

7. Serve immediately, garnished with peanuts and lime wedges.

Tofu Sandwich

Ingredients

• 2 garlic cloves

• 1 cup fresh basil leaves

• 1 cup fresh Italian parsley loosely packed

• 1/4 cup  celery leaves, fresh

• 2 tbsp fresh chives

• 1 pack silken Tofu (10.5 oz)

• 2 tbsp lemon juice

• 1 tbsp extra virgin olive oil

• 1/2 tsp salt

• 1/4 tsp ground black pepper

• 1 tsp. pine nuts

• 3 whole dill pickles sliced vertically

• 4-5 lettuce leaves

• anchovies

• shredded carrots

• sliced tomato

Preparation

Place the garlic, basil, parsley, celery and chives, olive oil, lemon juice in a food processor until blended thoroughly. Add the remaining ingredients and process until creamy. Spread on toasted pita,  top  with anchovies, tomato, pickles and shredded carrots. Serve with lettuce on the side. Makes 1 sandwich.

Roasted Vegetables and Tofu

Ingredients

• 2 big red peppers, quartered

• 100 grams broccoli

• 13 oz cotton tofu

• 1/2 grilled onion

• 3 tablespoons extra virgin olive oil

• Salt and freshly ground black pepper

• 2 tablespoons white wine or red wine vinegar

• 1 tablespoon whole grain mustard

• Salt and pepper

• Crushed almonds (optional)

Preparation

1. Preheat barbecue grill on medium high.   Place peppers, onion, broccoli in a large bowl.  Add about 2 teaspoons olive oil and toss to coat.

2. Arrange the pepper, onion skin down on the grill for approx. 4 mins each side or until the skin becomes slightly darker and tender. Transfer to a separate bowl and set aside to cool.

3. Put tofu next and grill for 3-4 minutes each side. When slightly golden in color, cut into squares.

4. When the pepper is cool, peel away the skin and cut the flesh into 4. Cut onions and broccoli into bite size pieces and mix with the tofu.

5. Whisk together the remaining oil , vinegar and mustard. Garnish with crushed almonds and season with salt and pepper.

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