Category Archives: Tofu

Thai Green Curry with Vegetables and Tofu

This great meal is fairly quick and easy and makes a healthy number of servings of fairly healthy food, even if the coconut milk adds quite a bit of saturated fat.

Note: start the tofu among the first steps, before cutting the veggies, to be most efficient. You can chop the veggies while the tofu bakes.

Thai Green Curry with Vegetables and Tofu

Prep Time30 minutes
Cook Time30 minutes
Total Time1 hour
Course: Dinner
Cuisine: Asian, California, Thai
Keyword: Inspired by New York Times, Tofu, Vegan
Servings: 4 servings
Calories: 639kcal

Ingredients

Tofu

  • 14 oz tofu dried, pressed and cubed
  • 2 tsp olive oil
  • ½ tsp salt

Curry and Veggies

  • 13½ oz coconut milk do not shake can
  • ½ cup vegetable stock
  • 4 tsp soy sauce
  • 1 tsp brown sugar
  • 3 tbsp Thai green curry paste vegan, check ingredients
  • 1 medium onion cubed
  • 1 medium red bell pepper cubed
  • 1 large zucchini cubed
  • ½ small peeled sweet potato cubed
  • 1 cup green beans trimmed, cut into 1-2"
  • 1 large lime juiced
  • 8 leaves basil cut into thin strips

Instructions

  • Preheat the oven to 425ºF with a sheet pan in the top third position. Cube and pat-dry the tofu. Place in a bowl and drizzle lightly with olive oil and lightly salt, mix. Once oven is pre-heated, pour tofu onto sheet pan and place back in the oven and bake for 10-15 minutes, flipping halfway through to give both sides a bit of a crisp. Remove and set aside. Turn off oven.
    14 oz tofu, 2 tsp olive oil, ½ tsp salt
  • Open the can of coconut milk without shaking it. Spoon 6 tablespoons of the coconut cream from the top of the can into a medium saucepan. Pour remaining contents of can into a medium sealable glass and mix well by shaking (or stir well in a bowl). In a medium measuring cup or bowl, combine vegetable stock, soy sauce, and brown sugar. Stir until the sugar is dissolved.
    13½ oz coconut milk, ½ cup vegetable stock, 4 tsp soy sauce, 1 tsp brown sugar
  • Place saucepan of coconut cream over medium-high heat until it begins to bubble. Add curry paste and reduce heat to medium-low. Stir constantly until very fragrant, about 3 minutes; adjust heat as needed to prevent burning.
    3 tbsp Thai green curry paste
  • Add onion, red pepper, zucchini, sweet potato, green beans, and tofu. Stir until vegetables are hot, 2-3 minutes. Stir in remaining coconut milk, bring the mixture to a boil, and reduce heat to low. Simmer, uncovered, until the vegetables are tender, about 10 minutes.
    1 medium onion, 1 medium red bell pepper, 1 large zucchini, ½ small peeled sweet potato, 1 cup green beans
  • Add the soy sauce mixture and a generous squeeze of fresh lime juice to taste; you may use the juice of an entire lime. Stir and mix well. Add up to 1/4 cup water if the curry seems too thick.
    1 large lime
  • To serve, place the curry in a warm serving bowl and garnish with the basil strips. Serve over rice.
    8 leaves basil

Notes

Makes 4 servings

Nutrition

Calories: 639kcal | Carbohydrates: 87g | Protein: 26g | Fat: 24g | Saturated Fat: 19g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 785mg | Potassium: 726mg | Fiber: 11g | Sugar: 18g | Vitamin A: 7790IU | Vitamin C: 83mg | Calcium: 262mg | Iron: 10mg
Nutrition Facts
Thai Green Curry with Vegetables and Tofu
Amount Per Serving
Calories 639 Calories from Fat 216
% Daily Value*
Fat 24g37%
Saturated Fat 19g119%
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Sodium 785mg34%
Potassium 726mg21%
Carbohydrates 87g29%
Fiber 11g46%
Sugar 18g20%
Protein 26g52%
Vitamin A 7790IU156%
Vitamin C 83mg101%
Calcium 262mg26%
Iron 10mg56%
* Percent Daily Values are based on a 2000 calorie diet.

Spicy Tofu Fried Rice with Spring Vegetables

This is a relatively quick and delicious dinner with lots of flexibility depending on available produce.

Spicy Tofu Fried Rice with Spring Vegetables

Prep Time30 minutes
Cook Time15 minutes
Total Time45 minutes
Course: Dinner
Cuisine: California, Chinese
Keyword: Rice, Tofu
Servings: 2 servings
Calories: 704kcal

Ingredients

  • ¾ cup jasmine rice
  • ½ tsp salt
  • 10 oz firm tofu preferably Hodo Soy
  • ½ cup snap peas
  • 4 small scallions
  • ¾ lb asparagus or broccoli or broccolini
  • 3 cloves garlic
  • 1 inch fresh ginger
  • 1 tbsp tamari
  • 1 tbsp toasted sesame oil
  • 1 tbsp sriracha
  • ½ tbsp sugar
  • 2 large eggs
  • 2 tbsp neutral oil

Instructions

  • Rinse rice in a fine-mesh sieve until the water runs clear. Add to a small saucepan along with 1¼ cups water and ½ teaspoon salt and bring to a boil. Cover and cook over low until rice is tender and water is absorbed, about 17 minutes. Fluff rice with a fork and spread out on a rimmed baking sheet to cool.
    ¾ cup jasmine rice, ½ tsp salt
  • If you have a small package of tofu (like Hodo Soy), you just need to pat dry before you cut. If you have a regular size package of tofu stored in water, drain the tofu, cut in half crosswise (saving the second half), and try to get the water out by patting dry and pressing a bit on top of a clean kitchen towel. Cut the tofu into ½-inch cubes.
  • Prepare ingredients. Bowl 1: Most of the thinly sliced scallions (save some for garnish) and the cleaned and prepped snap peas (or substitute). Bowl 2: Peel and finely chop the 3 cloves garlic and the 1” piece fresh ginger (making at least 1 tbsp each). Trim bottoms from asparagus, then cut spears into ½-inch pieces, saving the tops for larger spears so they don’t break apart too much.
  • In a small glass or bowl, combine 1 tbsp tamari, 1 tbsp toasted sesame oil, 1 tbsp sriracha, 3 tablespoons water, and ½ tbsp sugar.
    10 oz firm tofu
  • Beat 2 eggs in a small bowl. Heat 1 tablespoon oil in a medium nonstick skillet over medium-high until shimmering. Add eggs and season with salt and pepper. Cook, stirring occasionally, until softly scrambled, about 1 minute. Transfer to a plate. Wipe out skillet.
    ½ cup snap peas
  • Heat 1 tablespoon oil in same skillet until shimmering. Add tofu cubes and ½ teaspoon salt; cook over medium-high, stirring once or twice, until lightly browned, 5-6 minutes. Add asparagus, ginger and garlic to skillet and cook, stirring until asparagus is crisp-tender, about 2 minutes.
  • Add rice, peas, and most of the scallions (save rest for garnish) and cook, stirring to combine. Stir sauce, add to skillet, and cook, stirring occasionally, until rice is coated, about 4 minutes. Stir in scrambled eggs and cook until heated through, about 1 minute. Spoon tofu fried rice onto plates and garnish with remaining scallions.

Notes

Serves 3

Nutrition

Calories: 704kcal | Carbohydrates: 74g | Protein: 30g | Fat: 33g | Saturated Fat: 5g | Polyunsaturated Fat: 12g | Monounsaturated Fat: 15g | Trans Fat: 1g | Cholesterol: 186mg | Sodium: 1343mg | Potassium: 630mg | Fiber: 7g | Sugar: 8g | Vitamin A: 1933IU | Vitamin C: 33mg | Calcium: 295mg | Iron: 8mg
Nutrition Facts
Spicy Tofu Fried Rice with Spring Vegetables
Amount Per Serving
Calories 704 Calories from Fat 297
% Daily Value*
Fat 33g51%
Saturated Fat 5g31%
Trans Fat 1g
Polyunsaturated Fat 12g
Monounsaturated Fat 15g
Cholesterol 186mg62%
Sodium 1343mg58%
Potassium 630mg18%
Carbohydrates 74g25%
Fiber 7g29%
Sugar 8g9%
Protein 30g60%
Vitamin A 1933IU39%
Vitamin C 33mg40%
Calcium 295mg30%
Iron 8mg44%
* Percent Daily Values are based on a 2000 calorie diet.

Tofu Tikka Masala

This is an edited version of an old classic, which for me started as Chicken Tikka Masala, and then turned into Paneer Tikka Masala, and now is a California-adjusted Tofu Tikka Masala.

You can substitute two pounds of fresh tomatoes for the crushed tomatoes, if you wish. It does make the dish more fresh, but crushed tomatoes work well.

This version includes butter and cream, but this could easily be made dairy-free by switching to oil instead of butter and using a non-dairy cream. It shouldn’t affect the taste too much in either case.

Tofu Tikka Masala

Prep Time30 minutes
Cook Time45 minutes
Total Time1 hour 15 minutes
Course: Dinner
Cuisine: California, Indian
Keyword: Tofu
Servings: 4 servings
Calories: 432kcal

Ingredients

Ginger-Garlic-Serrano Paste:

  • ¼ cup garlic cloves whole
  • ¼ cup fresh ginger peeled, cut into 1/2-inch slices
  • 2 serrano peppers trimmed, seeds removed
  • 2 tbsp canola oil

Paneer or Tofu

  • 20 oz tofu firm Hodo Soy or extra firm regular
  • 1 tsp canola oil

Sauce

  • 2 tbsp butter
  • 2 tbsp tomato paste
  • 1 tsp garam masala
  • 2 tsp paprika
  • 28 oz canned crushed tomatoes
  • ½ tbsp salt
  • ½ cup heavy cream

Instructions

Ginger Garlic Paste

  • Add garlic cloves, fresh ginger, trimmed and seeded serrano peppers and canola oil in a mini-food processor and process until it is a semi-smooth paste.
    ¼ cup garlic cloves, ¼ cup fresh ginger, 2 serrano peppers, 2 tbsp canola oil

Tofu

  • Preheat the oven to 425ºF with a sheet pan on a middle rack. Cube the tofu. Toss with 1 tsp of canola oil and salt and pepper. Once the oven and pan have preheated, add the tofu and bake for 10 minutes. Check and toss and bake for another 10-15 minutes, until tofu looks crispy and baked.
    20 oz tofu, 1 tsp canola oil

Sauce

  • When you're ready to make the curry, place a large skillet over medium heat and add melt the 2 tbsp butter.
    2 tbsp butter
  • Add the Ginger-Garlic-Serrano Paste and saute until lightly browned.
  • Add 2 tbsp tomato paste and cook until the tomato has darkened in color, about 3 minutes.
    2 tbsp tomato paste
  • Add 1 tsp garam masala and 2 tsp paprika and saute for about 1 minute to draw out their flavors.
    1 tsp garam masala, 2 tsp paprika
  • Add the crushed tomatoes and salt. Add about ¼ of water.
    28 oz canned crushed tomatoes, ½ tbsp salt
  • Bring to a boil, turn down to a simmer, and cook until thickened, about 20 minutes. You may need more water to keep a thick-soup consistency (i.e. not dry).
  • If serving with rice, start cooking the rice.
  • Once the tofu is ready and the sauce is well-cooked, use an immersion blender to blend the sauce, if needed.
  • Add the tofu. Keep the heat on low for a gentle simmer for about 10 minutes.
  • Once it has cooked together, add the ½ cup cream and stir gently. Serve over rice or with naan.
    ½ cup heavy cream

Nutrition

Calories: 432kcal | Carbohydrates: 24g | Protein: 18g | Fat: 31g | Saturated Fat: 12g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 11g | Trans Fat: 1g | Cholesterol: 49mg | Sodium: 1259mg | Potassium: 766mg | Fiber: 6g | Sugar: 11g | Vitamin A: 1267IU | Vitamin C: 28mg | Calcium: 286mg | Iron: 5mg
Nutrition Facts
Tofu Tikka Masala
Amount Per Serving
Calories 432 Calories from Fat 279
% Daily Value*
Fat 31g48%
Saturated Fat 12g75%
Trans Fat 1g
Polyunsaturated Fat 7g
Monounsaturated Fat 11g
Cholesterol 49mg16%
Sodium 1259mg55%
Potassium 766mg22%
Carbohydrates 24g8%
Fiber 6g25%
Sugar 11g12%
Protein 18g36%
Vitamin A 1267IU25%
Vitamin C 28mg34%
Calcium 286mg29%
Iron 5mg28%
* Percent Daily Values are based on a 2000 calorie diet.