WAYS WITH TOFU RECIPES | THE WONDER BEANCURD…

BY: Dr. Kaviraj Khialani- Celebrity Master Chef.

Tofu also known as bean curd soft and relatively neutral ingredient is made up of condensed soy milk that is pressed into solid white blocks of varied softness and textures. Tofu can be made silken, soft, firm or extra firm as well depending on its method of manufacture.

The technical term used is coagulating or curdling soy milk and to further process it into this interesting and nutritious must have in our diet! It is naturally gluten free and low in fat and calories, being an important source of protein especially for vegans and vegetarians.

Tofu also is power packed with important vitamins and minerals. Depending on which type of tofu we use it can be served along with sauces, salads, stir fries, smoothies and also on its own with a dipping variety of dips.

The key to cooking tofu is to flavor it with seasonings and sauces which will compliment and overall enhance the flavor of the end resultant dish on our plate.

When blended it has a great creamy texture which can be used in a vegan form of mousse concept or a pudding as well and its essential for making a creamy ricotta, substitute in a lasagne recipe and vegan stuffed pasta.

Health Benefits of Tofu:

• Tofu aids in maintaining healthy cholesterol levels in our body.
• It promotes healthy weight and assists in weight loss.
• Tofu is beneficial for detoxifying our body as well.
• Tofu is considered good for our bones & skin.
• It is rich in Vitamin –B, calcium and iron as well.
• Tofu contains anti-oxidant properties, helps reduce blood pressure.
• It is a complete protein meat alternate for vegetarians.
• Tofu improves metabolic rate in our body.

HOW TO USE TOFU IN OUR KITCHEN & RECIPES?

• Tofu is an ingredient is familiar with most of us but unfortunately being used by very few, the reason being how to adapt and inculcate it easily into our recipes.
• The best way to explore tofu is to try it as per its textures I usually suggest to go with the firm and extra firm options first which can easily find its place with paneer in our kitchens.
• Try alternating tofu in place of paneer in the form of tofu bhurji, kababs, tikkas, koftas, and chunky tofu grilled steaks and on skewers with dips.
• The soft and silken ones go well into soups, salads, dips and health shakes as well.
• Tofu being easy to adapt to absorb seasonings and flavorings it can be modified by using marination of various types like curd based with spices, olive oil based with herbs, chili paste/chili sauce with soy and other ingredients like lemongrass, basil, galangal, Thai curry paste etc.
• Tofu scramble to substitute eggs is a good way to start with a breakfast option with some nice healthy bread and avocado on the side to balance it well.
• Tofu cooked in various Indian curries, gravies also comes out wonderful like tofu makhani, korma masala tofu, tofu jhalfrezi, kadai masala tofu with bell peppers, tofu in peanut butterand coconut cream sauce.
• Adding it to various Chinese, Thai, Indonesian, Malaysian, Sri-Lankan dishes works pretty well and the overall results come out very much positive.
• Tofu cutlets, tikkis, burgers or sliders also work well formini meals/fast food concepts with health aspect attached.

Here are a couple of easy to make and Tasty Tofu Recipes:

Recipe-1] ASIAN GRILL TOFU SKEWERS

Ingredients

• Firm tofu- 200gms cut into cubes

For the marination:

• Olive oil- 2 tbsp.
• Ginger garlic paste- 1 tsp mix
• Lemon grass – 4-5 pieces.
• Lemon juice- 2 tsp
• Salt and pepper to taste
• Red chili and turmeric powder- ½ tsp each
• Garam masala powder- ½ tsp
• Red chili sauce- 1 tsp
• Soy sauce- 1 tbsp.

Apply the above ingredients on the tofu as a marination and keep aside for 10-15 mins.

• Onion cubes- ½ cup
• Capsicum cubes- ½ cup
• Mushrooms- ½ cup
• Cherry tomatoes-8-10

To serve with:

• Dips/chutneys/ketchup –as per taste/lime wedges.

To garnish:

• Chopped coriander/mint/basil leaves- as required.

Method:

1. Prepare all the ingredients for the recipe.
2. Cut the tofu into even sized cubes and apply the marination on it, keep aside for 10-12 mins.
3. Using satay sticks or skewers arrange the capsicums, mushrooms, onions, cherry tomatoes etc
4. Grease a non-stick grill/pan and cook the tofu skewers on all sides for 2 mins each side and remove.
5. Arrange on a serving plate or platter and serve with variety of dips/sauces/chutneys etc.

Recipe-2] CHINTHAI TOFU NOODLES

Ingredients

• Tofu- 150gms- extra firm/firm variety.
• Oil- 2 tbsp.
• Chinese noodles- 150gms boiled
• Garlic- 1 tbsp. sliced
• Ginger- 1 tbsp. chopped
• Slit green and red chilies- 1 tbsp. each
• Sliced onions- ½ cup
• Lemon grass- 1 inch pieces- 4-6 pcs.
• Carrots- ½ cup cut into strips.
• Snow peas- 10-12 no.
• Green/red capsicums- ½ cup sliced.
• Spring onion greens- ½ cup sliced
• Salt and pepper to taste
• Soy sauce- 2 tbsp.
• Chili vinegar- 2 tsp
• Red chili sauce- 1 tbsp.
• Green chili sauce- 1 tbsp.
• Roasted crushed peanuts- 2 tbsp.

Method:

1. Prepare all the ingredients for the stir fry noodles.
2. Heat oil in a wok/pan add in the garlic, ginger, chilies, saute for 15 seconds, add in the sliced onions and stir well.
3. Add in the vegetables, tofu, seasonings, sauces, noodles and stir fry well.
4. Cook for 2-3 mins, stirring occasionally and add in the chili vinegar towards the end and finally garnish with peanuts and greens and serve hot. Try the same recipe with shredded chicken/sliced prawn’s/ fish cubes etc
5. also try using schezuan sauce as well to make it spicier.

Recipe- 3] TOFU AND MUSHROOM SALAD IN LETTUCE CUPS.

Ingredients

• Tofu- 200 gms firm/ soft variety- crumbled.
• Method:Oil- 2 tbsp.
• Garlic- 1 tsp chopped
• Chopped green chilies- 1 tsp.
• Sliced shallots/red onions- ¼ cup
• Fresh mushrooms- 1 cup sliced
• Salt and crushed black pepper to taste
• Soy sauce- 2 tbsp.
• Honey- 1 tsp
• Lime juice- 2 tbsp.
• Red chili sauce- 1 tbsp.
• White wine/white vinegar- 1 tbsp.
• Peanut butter- 2 tbsp. dissolved with 4 tbsp. warm water.
• Spring onion greens- 3-4 tbsp. chopped
• Lettuce leaves- crispy iceberg variety- 8-10 nos. Assorted nuts/ seeds as desired to add crunch and flavor.

Method:

1. Prepare all the ingredients for the cooked tofu mushroom salad.
2. Heat oil in a pan saute the garlic, chilies, onions for a minute, add in the mushrooms and saute.
3. Add in the seasonings, sauces, mix well and finally add in the crumbled tofu and peanut butter mixture, wine or vinegar and mix.
4. Cook well for 2-3 mins, and dish out the salad when chilled into crisp lettuce leaves, garnish it with nuts and seeds as desired, fresh micro greens/herbs like basil, parsley etc.
   Try the same salad with chicken sausages and eggs, mincemeat/soy keema in combination with baked beans also tastes good in the same style.

Recipe-4] CHIN CHIN CHU TOFU

Ingredients

• Oil-2 tsp
• Butter-1 tsp
• Garlic-1 tsp chopped
• Ginger-1 tsp chopped
• Green chilies- 2-3 no.
• Celery- 1 stalk cut
• Firm tofu- 200 gms cut into cubes
• Red capsicum-1/2 no diced
• Yellow capsicum-1/2 no diced
• Green capsicum-1/2 no diced
• Salt and pepper to taste

For the marination:

• Olive oil-2 tsp
• Lime juice- 2 tsp
• Salt and pepper to taste
• Mustard paste- 1 tsp
• Chaat masala-1/2 tsp
• Red chili powder-1/4 tsp

For the recipe:

• Tomato sauce-2-3 tsp
• Water-1/2 cup
• Spring onion greens- 2-3 tbsp. chopped
• Schezuan sauce-2-3 tsp
• Cornflour slurry-2-3 tsp

Method:

1. Prepare all the ingredients for the recipe as listed above.
2. Marinate the tofu cubes in a bowl and keep aside for 20 mins.
3. Now to saute the ingredients heat oil and butter in a pan add in the ginger, garlic, chilies and little onions and saute for a few seconds.
4. Add in water/ stock in the pan and add in the seasonings and sauces to taste and cook for a minute.
5. Now add in the capsicum and tofu pieces and cook for 2 mins, add slurry and remove.
6. Serve hot garnish with spring onion greens/ fried red chili etc.

Recipe-5] CURRIED TOFU WITH PASTA

Ingredients:

• Oil-2 tsp
• Butter-1 tsp
• Garlic-1 tsp chopped
• Ginger-1 tsp chopped
• Green chilies- 1-2 no chopped
• Salt and pepper to taste
• Bayleaf-2 no
• Peppercorns- 4-5 no
• Onion paste/puree-1 and half cup
• Ginger/garlic/ green chili paste-2 tsp mix
• Tomato puree-1/2 cup
• Garam masala powder-1/2 tsp
• Coriander powder-1/2 tsp
• Red chili powder-1/2 tsp
• Curd-1/4 cup
• Cashew paste-2 tsp
• Fresh cream- ¼ cup
• Boiled pasta of your choice-1 cup
• Assorted veggies- 2 cups mix.
• Firm tofu- 200 gms, cut into cubes.
• Coriander- 2 tsp chopped
• Kasuri methi-1/2 tsp
• Lime juice- add a splash and have it.
• Onion dices/ capsicum dices/ capsicum dices-1 cup
• For adding color, texture and value into the recipes.

Method:

1. Prepare the list of ingredients for the recipe as listed above.
2. Prepare the boiled pasta and keep aside. Make a choice of other veggies like mushrooms/ broccoli, asparagus, zucchini etc to add more color and taste into the recipe.
3. Heat oil and butter in a pan, add in the whole spices and on a low to medium flame add in the onion puree, saute it for a few seconds, add in a little water as well.
4. Now add in the ginger-garlic paste and continue cooking the masala for 2-3 min. add water or stock as needed to prepare a nice blend, add in kasuri methi.
5. Let the oil and butter float a little once the surface and now we will add in the tofu pieces and allow it to simmer in the masala. Add diced onions/ capsicums as well.
6. Add in curd, cashew and fresh cream mixture as well to add richness to the recipe. Cook on a low flame for 4- 5 mins and turn off the flame, garnish with fresh coriander/fried red chili and serve hot with phulkas and
   roti etc.

Recipe- 6] HERBED TOFU SOUP

Ingredients:

• Olive oil- 2 tsp
• Shallots- 4-5 no, sliced
• Garlic- 2-3 cloves, sliced
• Ginger-1 tsp chopped
• Celery-1 stalk cut
• Tofu- 150 gms cut into dices
• Green peas- ½ cup
• Carrots-1/2 cup diced
• Capsicums-1/2 cup diced
• Spinach puree- 1 cup
• Water/stock- 1 and a half cup
• Salt and pepper to taste
• Fresh basil leaves- 8-10
• Fresh mint leaves- 4-5 no
• Grated cheese- 2 tsp
• Mixed herbs-1/4 tsp
• Chili flakes-1/4 tsp
• Water/stock- 2 cup
• Roasted crushed cumin powder- ¼ tsp
• Flax seeds/ pumpkin seeds/ sunflower seeds- 1-2 tsp
• Fresh herbs/micro-greens for garnish

Method:

1. Prepare all the ingredients for the wholesome and nutri-rich soup recipe.
2. Heat oil and add in the shallots, garlic, ginger and a few slit chilies as well if desired.
3. Add in the veggies as desired or as listed and allow to simmer for a few mins adding a little water/veg stock.
4. Add seasonings, herbs, spices as per taste and allow the veggies to cook a little. Add in the tofu cubes, herbs and spinach puree and lightly blend it in, add a little fresh cream and grated cheese and simmer for 2-3 mins.
5. Check the texture of the soup and adjust as needed. Garnish the soup with micro-greens/ croutons or serve with lavash/bread rolls etc.
6. The same soup can be made with non-veg ingredients as well, choose between sliced chicken sausages/ salami/ boiled chicken cubes etc which can also be added in place of veggies or along with them as well.