It's like a portable version of tofu scramble. For a light yet flavorful meal, throw together this tofu soup courtesy of Budget Bytes. Here's how to make tofu taste as good as it does in a good vegetarian or vegan restaurant. Instructions. There are several good reasons to adopt a plant-based diet. And this quick, easy and healthy dinner comes together in just 25 minutes, so it's great for busy weeknights. If you haven't tried kohlrabi yet, here's your excuse to buy it. Lemon-oregano marinade amps up tofu in this ratatouille-inspired vegetarian kebab recipe. For an Asian-inspired meatless side, try this panfried sesame garlic tofu from Table for Two. Tofu adds protein while keeping it vegetarian, but you could also swap in cooked shrimp or chicken for a satisfying dinner or packable lunch ready in just 15 minutes. It takes only four ingredients (firm tofu, salt, turmeric powder, and ground black pepper) and 15 minutes to put together, making this a quick breakfast option. Learn how to ace hot chocolate charcuterie boards! Get more of this versatile food with one of these simple recipes. One serving provides 305 calories, 2.2 g fiber, 7.5 g protein, 14.5 g carbs, and hearty amounts of vitamin C (32.9 mg, which is 36.5 percent of the DV) and vitamin A (578.5 micrograms, for 64 percent of the DV). Check out our list of 17 healthy tofu recipes guaranteed to keep you on the straight and narrow diet-wise without compromising on your favorite flavors. Extra-Firm Tofu… Spinach, for example, is a good source of magnesium, a mineral that helps regulate blood pressure, with 78 mg, for 19 percent of the DV, per ½ cup of boiled spinach, according to the National Institutes of Health (NIH). Here, we substitute tofu for the cheese and incorporate low-fat yogurt and sliced onions for a healthier version that retains its authenticity. We like smoked tofu, but any flavored baked tofu would work well in this recipe. 10 Simple Tofu Recipes for Beginner Vegetarians | Food & Wine Whether you're a vegan or vegetarian, are looking to include more meatless meals in your routine, or are just trying to cut back on fat and carbs, Arrange the cubes evenly, so that the air has room to circulate. Try to use veggies that will all cook at the same rate, like peppers, green beans and sugar snap peas. You can buy jarred tomato sauce, but this recipe offers a simple version that’s full of Italian spices and flavors, like onion and garlic powder. To keep them vegan, top them with shredded cabbage, fresh pico de gallo and guacamole. This easy tofu curry, made with pretty delicata squash and hearty greens, cooks up in one skillet. Spicing up the collards with paprika coats them with smoky flavor while keeping this dish vegetarian. Do Inmates Have a Spot in Line? Serve the curry over lightly warmed zucchini noodles to get even more veggies in your weeknight dinner. RELATED: 10 High-Fiber Foods to Add to Your Diet. Dipping tofu in buttermilk makes the coating stick for a crispy pan-fried tofu, reminiscent of fried chicken. A 1/2 cup serving provides about 100 calories, 2 grams of carbs, and 10 grams of protein. Plus, a serving provides 80 calories, 4.7 g fat (1 g saturated fat), 2.1 g carbs, 1.1 g fiber, and 9.3 g protein. Serve with whole-wheat orzo tossed with olive oil and herbs, or in a wrap with yogurt sauce. Once you’re ready to eat, sprinkle some extra green onions on top for added flavor and texture. Warm up a chilly evening with this light but satisfying one-pot meal. Crumbled extra-firm tofu is a great stand-in for ground beef for a meatless meal. Or double the recipe and use the hummus for a healthy snack with cut-up vegetables. This healthy vegetarian tofu stir-fry recipe is made with less oil by cooking the ingredients on two large sheet pans in the oven instead of in a wok. Feel free to mix in your favorite veggies and spices to change the flavor and texture. RELATED: A Complete Guide to a Plant-Based Diet. Breakfast Tofu is super flavorful with a wonderful texture. Ingredients in Tofu Stir-Fry extra firm tofu – be sure to get firm or extra firm tofu… soft or silken tofu can be mushy and won’t work as well for stir-frying. Avoiding animal products can rev weight loss and reduce fat accumulation inside cells among overweight and obese people, suggests a recent randomized ... Add more produce to your plate and control the salt content when you DIY pickles. When it’s not something more serious, you may be able to trace a swollen belly back to certain foods. Tofu sometimes gets a reputation for being bland, but that's not the case in this quick stir-fry. I only have a few non-negotiables, which, bossy lady that I am, I will make abundantly clear in the following bullets. It is pressed into soft white blocks and is often used in Asian and vegetarian cooking. If you’re looking for a vegan alternative to classic scrambled eggs, try this simple tofu scramble from Simple Vegan Blog. Once you’re ready to eat, top the cakes with maple syrup and berries for added sweetness — and nutrients. This healthy sweet and sour tofu stir-fry is easy to whip together on weeknights. You can add health benefits to pancakes, cookies, bread, and more simply by swapping all-purpose flour for one of these options. You can find it in flavors like teriyaki and sesame, both of which are delicious here. For vegetarians, add crumbled queso fresco. Onion, celery and cheese make these burgers delicious. Offers may be subject to change without notice. Tofu. Take taco night in a new direction with these healthy vegan tacos. It's a tangy, spicy sauce that’s slightly addicting but full of good, natural ingredients. We boost the flavor with garlic powder, paprika and tamari, but feel free to add your own flavorings. Feel free to customize this speedy tofu and vegetable scramble with your favorite combination of vegetables and spice. To punch up the heat, add a dab of chile-garlic sauce. If you like spicy food, increase the amount of crushed red pepper. Slice your block of tofu into 2 or 3 even slabs (depending on the shape of your tofu block, each slab should be about 3/4 to 1-inch thick). 25+ Best Tofu Recipes - Easy Tofu Dishes to Make for Dinner Serve over brown rice. A healthy and satisfying vegan lunch for one, featuring roasted butternut squash, broccoli, peppers and onions with simple brown rice, lime-marinated tofu and creamy cashew tahini sauce. It’s low in fat, high in protein and only requires 8 ingredients and 20 minutes. Delicious, Easy Low Carb Recipes Made with Tofu. The type and amount of both tofu and meat is often varied and even the spicy sauce can be tuned to the desired level of heat. You can top it with chocolate shavings, berries, chopped nuts, shredded coconut, or a dash of cinnamon or cayenne. Check out these filling and nutritious vegetarian breakfast recipes using tofu, including smoothies with tofu, tofu breakfast burritos and of course, tofu scramble recipes. Eating a diet that’s low in animal products and high in fruits, vegetables, nuts, seeds, and whole grains is associated with a lower risk of health conditions, including obesity, type 2 diabetes, and heart disease, according to the Physicians Committee for Responsible Medicine. Zucchini, which stands out for its mild flavor and sterling nutrient profile, is the star of these baked goods. Credit: www.wellplated.com. Serve with iced tea. © 1996-2020 Everyday Health, Inc. For this quick Thai curry recipe, we've combined tofu and plenty of veggies with a flavorful sauce made with red curry paste, lime juice and coconut milk. This recipe uses tofu that has been frozen for 72 hours and then quickly defrosted. Use of this site constitutes acceptance of our, Trader Joe’s Just Spilled Details About 9 Products Coming to Stores This Holiday Season, Hot Cocoa “Charcuterie” Boards Are Our Favorite New Holiday Trend. One serving provides roughly 406 calories, 12 g fat (4 g saturated), 56 g carbs, 23 g protein, and 7 g fiber. One serving offers 270 calories, 16 g fat (8 g saturated fat), 21 g carbohydrates, 4 g fiber, 18 g sugar, and 8 g protein. Cabbage, fresh pico de gallo and guacamole beats takeout spicy food, Plant-Based recipes the! Great for busy weeknights eat, sprinkle some extra green onions on top for added crunch this vegetarian! Following bullets lend quality plant protein to zesty chimichurri and are a rich source of fats. 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