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TOFU Recipes EVERYONE Should Know

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Tofu, a staple in many Asian cuisines, has found a special place in Indian vegetarian cooking. Marinated tofu is often enjoyed for its ability to absorb flavors, making it a versatile protein source. Traditionally, marination techniques vary, but the use of spices and herbs reflects India's rich culinary heritage. Today, marinated tofu is embraced globally, often featured in vegan dishes and fusion cuisines, showcasing its adaptability and appeal.

Ingredients

  • โ—tofu
  • โ—soy sauce
  • โ—ginger
  • โ—garlic
  • โ—cumin
  • โ—coriander
  • โ—turmeric
  • โ—red chili powder
  • โ—lemon juice
  • โ—olive oil
  • โ—green onions
  • โ—sesame seeds
  • โ—cilantro
  • โ—salt
  • โ—black pepper

Instructions

  1. 1Press tofu to remove excess moisture for 15-20 minutes.
  2. 2Cut tofu into cubes or slices.
  3. 3Mix soy sauce, ginger, garlic, cumin, coriander, turmeric, red chili powder, lemon juice, and olive oil in a bowl.
  4. 4Add tofu to marinade and toss to coat evenly.
  5. 5Let marinate for at least 30 minutes, or up to overnight in the refrigerator.
  6. 6Preheat grill or skillet over medium heat.
  7. 7Cook marinated tofu for 4-5 minutes on each side until golden brown.
  8. 8Garnish with chopped green onions, sesame seeds, and cilantro before serving.

Ingredient Alternatives

tofu

Healthier: tempeh

Cheaper: seitan

Tempeh offers more protein and fiber, while seitan is often less expensive.

soy sauce

Healthier: coconut aminos

Cheaper: liquid aminos

Coconut aminos is lower in sodium and gluten-free.

olive oil

Healthier: avocado oil

Cheaper: canola oil

Avocado oil has a higher smoke point and is healthier.

red chili powder

Healthier: paprika

Cheaper: cayenne pepper

Paprika adds flavor without the heat.

Techniques

marinatinggrillingsautรฉing

Equipment

grillskilletmixing bowlknifecutting board
๐ŸŒถ๏ธ๐ŸŒถ๏ธ๐ŸŒถ๏ธMediumsoy

Also Known As

Tofu MarinadeSpiced Tofu

Tofu has been a staple in Chinese cuisine for centuries, revered for its versatility and ability to absorb flavors. Crispy marinated tofu is a beloved dish that showcases the delicate balance of textures and tastes, often enjoyed in both home cooking and restaurant settings. Today, it has gained popularity worldwide, with various adaptations and methods of preparation.

Ingredients

  • โ—tofu
  • โ—soy sauce
  • โ—cornstarch
  • โ—garlic
  • โ—ginger
  • โ—green onions
  • โ—sesame oil
  • โ—rice vinegar
  • โ—black pepper
  • โ—vegetable oil
  • โ—chili flakes
  • โ—sugar
  • โ—water
  • โ—salt

Instructions

  1. 1Press the tofu to remove excess moisture for 15-20 minutes.
  2. 2Cut the pressed tofu into cubes or slices.
  3. 3In a bowl, combine soy sauce, garlic, ginger, rice vinegar, and black pepper to create the marinade.
  4. 4Add the tofu to the marinade and let it sit for at least 30 minutes, turning occasionally.
  5. 5In a separate bowl, mix cornstarch and chili flakes.
  6. 6Remove tofu from the marinade and coat each piece in the cornstarch mixture.
  7. 7Heat vegetable oil in a pan over medium-high heat until shimmering.
  8. 8Add the coated tofu to the pan in a single layer without overcrowding.
  9. 9Pan-fry the tofu for 3-4 minutes on each side until golden and crispy.
  10. 10Remove the tofu from the pan and drain on paper towels.
  11. 11Garnish with chopped green onions and serve hot.

Ingredient Alternatives

soy sauce

Healthier: low-sodium soy sauce

Cheaper: tamari

Low-sodium soy sauce reduces sodium intake while tamari is gluten-free.

sesame oil

Healthier: olive oil

Cheaper: canola oil

Olive oil is healthier and canola oil is more affordable.

cornstarch

Healthier: arrowroot powder

Cheaper: flour

Arrowroot is a healthier thickener, while flour is a cheaper alternative.

rice vinegar

Healthier: apple cider vinegar

Cheaper: white vinegar

Apple cider vinegar offers health benefits, while white vinegar is less expensive.

Techniques

pressingmarinatingcoatingpan-frying

Equipment

cutting boardknifemixing bowlpanspatulapaper towels
๐ŸŒถ๏ธ๐ŸŒถ๏ธ๐ŸŒถ๏ธMediumsoy

Also Known As

Crispy TofuMarinated Tofu
veganplant-basedgluten-freenut-freesoy-free

Vegan egg salad is a modern twist on the classic dish, often made with tofu or chickpeas to mimic the texture of eggs. It reflects the growing trend towards plant-based diets, providing a cruelty-free alternative that retains the essence of the original. This dish is popular for its versatility and can be enjoyed in sandwiches, wraps, or as a salad topping. Today, variations abound, with different spices and ingredients to cater to diverse tastes.

Ingredients

  • โ—tofu
  • โ—chickpeas
  • โ—vegan mayonnaise
  • โ—mustard
  • โ—turmeric
  • โ—black salt
  • โ—celery
  • โ—green onions
  • โ—dill
  • โ—paprika
  • โ—pepper
  • โ—garlic powder
  • โ—onion powder
  • โ—lemon juice
  • โ—salt

Instructions

  1. 1Drain and press tofu to remove excess moisture.
  2. 2In a bowl, crumble the tofu using a fork until it resembles egg texture.
  3. 3Rinse and drain chickpeas, then mash them with a fork or potato masher.
  4. 4Combine crumbled tofu and mashed chickpeas in a mixing bowl.
  5. 5Add vegan mayonnaise, mustard, and lemon juice to the mixture.
  6. 6Sprinkle in turmeric, black salt, garlic powder, onion powder, and paprika.
  7. 7Finely chop celery and green onions, then fold them into the mixture.
  8. 8Add dill and pepper, mixing until well combined.
  9. 9Taste and adjust seasoning with salt or additional lemon juice if needed.
  10. 10Serve on bread, in a wrap, or over a salad.

Ingredient Alternatives

vegan mayonnaise

Healthier: avocado

Cheaper: plain yogurt

Avocado provides creaminess while being healthier.

black salt

Cheaper: regular salt

Regular salt is more common and less expensive.

turmeric

Cheaper: curry powder

Curry powder can provide similar color and flavor.

celery

Cheaper: cucumber

Cucumber can add crunch at a lower cost.

Techniques

mixingmashing

Equipment

mixing bowlforkpotato masher
๐ŸŒถ๏ธ๐ŸŒถ๏ธ๐ŸŒถ๏ธLowsoy

Also Known As

Tofu Egg SaladChickpea Egg Salad
vegetarianveganplant-baseddairy-freeegg-freegluten-freenut-freesoy-free

Ingredients

  • โ—1 block (14 oz) firm tofu
  • โ—2 tbsp vegetable oil
  • โ—1 tsp cumin seeds
  • โ—1 tsp coriander powder
  • โ—1/2 tsp turmeric powder
  • โ—1/2 tsp garam masala
  • โ—1/2 tsp chili powder
  • โ—1/2 tsp salt
  • โ—1 tbsp lemon juice
  • โ—2 tbsp fresh cilantro, chopped

Instructions

  1. 1Press the tofu to remove excess moisture, then cut it into cubes.
  2. 2In a bowl, mix the cumin seeds, coriander powder, turmeric powder, garam masala, chili powder, and salt.
  3. 3Add the tofu cubes to the spice mixture and toss gently to coat evenly.
  4. 4Heat the vegetable oil in a large pan over medium heat.
  5. 5Once the oil is hot, add the spiced tofu cubes in a single layer.
  6. 6Pan-fry the tofu for about 5-7 minutes on each side, or until golden brown and crispy.
  7. 7Remove the tofu from the pan and place it on a paper towel to absorb excess oil.
  8. 8Drizzle lemon juice over the tofu and sprinkle with fresh cilantro before serving.

Equipment

cutting boardknifemixing bowlpanspatula
๐ŸŒถ๏ธ๐ŸŒถ๏ธ๐ŸŒถ๏ธMedium

Ingredients

  • โ—1 block (14 oz) firm tofu
  • โ—2 tbsp soy sauce
  • โ—1 tbsp sesame oil
  • โ—1 tbsp rice vinegar
  • โ—1 tbsp hoisin sauce
  • โ—1 tbsp ginger, minced
  • โ—2 cloves garlic, minced
  • โ—1 cup vegetable broth
  • โ—1/2 cup green onions, chopped
  • โ—1 tbsp cornstarch
  • โ—2 tbsp water
  • โ—1 tsp sugar
  • โ—1/2 tsp black pepper

Instructions

  1. 1Press the tofu to remove excess moisture, then cut it into cubes.
  2. 2In a large skillet, heat the sesame oil over medium heat.
  3. 3Add the minced ginger and garlic, sautรฉing until fragrant, about 1 minute.
  4. 4Add the tofu cubes to the skillet and cook until golden brown on all sides, about 5-7 minutes.
  5. 5In a bowl, mix together the soy sauce, rice vinegar, hoisin sauce, vegetable broth, sugar, and black pepper.
  6. 6Pour the sauce mixture over the tofu in the skillet, bringing it to a simmer.
  7. 7Cover the skillet and let it braise for about 15 minutes, stirring occasionally.
  8. 8In a small bowl, mix the cornstarch and water to create a slurry.
  9. 9After 15 minutes, stir in the cornstarch slurry to thicken the sauce, cooking for an additional 2-3 minutes.
  10. 10Remove from heat and garnish with chopped green onions before serving.

Equipment

skilletcutting boardknifemixing bowl
veganvegetariandairy-freeegg-free

Ingredients

  • โ—1 cup coconut yogurt
  • โ—1/2 cucumber, grated
  • โ—1/4 cup fresh mint leaves, chopped
  • โ—1/4 cup fresh cilantro, chopped
  • โ—1/2 tsp cumin powder
  • โ—1/2 tsp salt
  • โ—1/4 tsp black pepper
  • โ—1/2 tsp lemon juice

Instructions

  1. 1In a mixing bowl, add the coconut yogurt.
  2. 2Grate the cucumber and squeeze out excess water, then add it to the yogurt.
  3. 3Chop the mint and cilantro leaves finely and add them to the mixture.
  4. 4Sprinkle in the cumin powder, salt, and black pepper.
  5. 5Add the lemon juice for a tangy flavor.
  6. 6Mix all the ingredients thoroughly until well combined.
  7. 7Taste and adjust seasoning if necessary.
  8. 8Chill in the refrigerator for at least 30 minutes before serving.
  9. 9Serve as a side dish or dip with your favorite vegan dishes.

Equipment

mixing bowlgraterspoon

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