Versatile Tofu

Tofu is a superb food to add to the repertoire of growing children, and pays bountiful dividends in women’s and men’s diets as well. Many nutritionists experts recommend completely eliminating meat and high-fat dairy products as protein sources and getting more from plant-based foods such as grains, legumes, and soyfoods.

Four ounces of tofu, for example, has only about 100 to 120 calories and 5 to 8 grams of fat, but supplies 9 to 10 grams of protein. Tofu made with calcium sulfate provides up to 20% of average daily calcium requirement. It’s high in easily digestible protein, low in fat, and is a good source of iron, and B vitamins.

To increase your chances of pleasing results, especially when trying to combine tofu with familiar flavors. Here are a few easy and delicious ways to do so:

Barbecue-Flavored Tofu and Onion Skillet

Serves 3 to 4

I love what barbecue sauce does for tofu. This is excellent over rice.

• 1 1/2 tablespoons light olive oil
• 2 large onions, quartered and thinly sliced (try red or Vidalia onions)
• One 16-ounce tub firm or extra-firm tofu, well drained and diced
• 1/2 cup natural barbecue sauce, or as needed
• Hot cooked rice, optional

Heat the oil in a stir-fry pan or large skillet. Add the onions and saute over medium heat until golden.

Add the tofu and barbecue sauce and turn the heat up to medium-high. Use enough sauce to coat the tofu generously. Stir-fry for 6 to 8 minutes, and serve on its own or over rice.

Mediterranean Tofu

4 servings

Here’s a great way to serve tofu in the summer, with the season’s flavorful tomatoes.

• Two 16-ounce tubs firm tofu, drained
• One tablespoon light olive oil
• Salt
• One tablespoon extra-virgin olive oil
• 4 cloves garlic, minced
• 2 cups diced ripe tomato (make the dice fairly small)
• 1/4 cup oil-cured sun-dried tomatoes, cut into strips, with a little of their liquid
• Juice of 1/2 lemon, or to taste
• Salt and freshly ground pepper to taste
• A few leaves fresh basil, cut into strips

Cut each block of tofu into 6 equal slabs. Blot very well between layers of clean tea-towel or paper towels. Spread the light olive oil over the surface of a 12-inch square griddle or extra-wide skillet and heat. Arrange the slabs of tofu in a single layer, and cook over medium-high heat until golden on both sides. Sprinkle the tofu with salt.

Meanwhile, heat the extra-virgin oil in a smaller skillet. Add the garlic and saute over low heat until golden. Add the fresh and dried tomatoes and lemon juice. Cook over medium heat just until the fresh tomato wilts a bit and is well heat through, about 2 minutes. Season with salt and pepper.

To serve, fan out 3 slices of the tofu on each place and divide the tomato-garlic sauce over them. Top each serving with a few strips of basil. Serve at once.

Asian Noodles with Napa Cabbage, Mushrooms, and Tofu

Serves 4

• One 16-ounce tub firm or extra-firm tofu
• 1 1/2 tablespoons canola or peanut oil, divided
• 2 tablespoons reduced-sodium natural soy sauce
• 12 leaves napa cabbage, halved lengthwise and thinly sliced
• 4 ounces fresh shiitake mushrooms, cleaned, stemmed, and sliced
• 8 ounces white mushrooms, sliced
• 1 medium red bell pepper, thinly sliced
• 4 scallions, cut into 1-inch lengths
• 1/2 to 1 teaspoon grated fresh ginger, to taste
• 8 ounces wide Chinese wheat noodles or udon noodles
• 1 teaspoon dark sesame oil
• 1/4 cup dry sherry or red wine
• Freshly ground black pepper

Cut the tofu into 1/2-inch-thick slices and blot briefly between clean tea-towels or several layers of paper towel to remove excess moisture.

Slowly heat about 1 tablespoon of the oil with the soy sauce in a wok or stir-fry pan. Add the tofu and stir quickly to coat. Stir-fry over medium-high heat until the tofu is golden-brown and crisp on most sides. Remove to a plate and set aside until needed.

Prepare the vegetables as described. Before beginning to stir-fry them, begin cooking the noodles in plenty of rapidly simmering water until al dente, then drain.

Meanwhile, heat the remaining canola oil with the sesame oil and sherry. Add the vegetables and ginger and stir-fry over medium-high heat for 5 to 7 minutes, or until everything is just wilted and tender-crisp.

When the noodles are done, stir them in with the vegetables and season to taste with additional soy sauce and pepper. Toss well, remove from the heat, and serve at once.

Tofu and Potato Hash Browns

Serves 4 to 6

Have potatoes cooked ahead of time and this easy and tasty dish will have your family eating in short order. Leftovers are wonderful for breakfast. Or, if you make this expressly to serve in the morning, you can either microwave the potatoes the night before for a head start, or plunge them into very cold water once done so they can be handled within a short time.

• 4 to 5 medium or 3 large potatoes
• One 16-ounce tub extra-firm tofu
• 2 tablespoons light olive oil
• 1 medium onion, finely chopped
• 1/2 medium green bell pepper, minced, optional
• Paprika
• Salt and freshly ground pepper to taste

Bake or microwave the potatoes in their skins until done but still firm. When cool enough to handle (ideally at room temperature), peel and cut into small dice, between 1/4 and 1/2 inch.

Cut the tofu into 1/4-inch-thick slices. Blot well between paper towels or clean tea towels, then cut into approximately 1/4-inch dice.

Heat the oil in a large, wide skillet. Add the onion and saute until translucent. Add the diced potatoes and tofu, and the optional bell pepper. Saute over medium-high heat, stirring frequently, until the mixture is golden brown all over, about 12 minutes.

Sprinkle in a small amount of paprika, season with salt and pepper, and serve.

Tofu Shakshouka

Serves: 4 to 6
Adapted from Vegan Express

Common to many regional Middle Eastern cuisines, this is one of those super simple dishes that, with the right ingredients, is amazingly tasty. Especially welcome as a fast summer dish, this is a good showcase for the abundance of delicious tomatoes in season. Shakshouka, in its original version, is made with eggs; in this vegan rendition, only one change needs to be made—silken tofu replaces the eggs.

• 2 tablespoons olive oil
• 1 large onion, finely chopped
• 1 medium green bell pepper, diced
• Two 12.3-ounce packages firm silken tofu, finely crumbled
• 4 large or 6 medium tomatoes, diced
• 1 teaspoon sweet paprika
• Pinch of turmeric, as desired, for color
• Salt and freshly ground pepper to taste
• 2 tablespoons minced fresh parsley, optional

Heat the oil in a large skillet. Add the onion and sauté over medium-low heat until translucent. Add the bell pepper and continue to sauté until both are golden.

Add the tofu, tomatoes, paprika, and turmeric. Stir together, then cook over medium heat for 10 to 15 minutes, or until the tomatoes are soft. Season with salt and pepper, stir in the parsley, and serve.

Variation: Some traditional recipes include garlic; add a few cloves of garlic with the bell pepper if you’d like a garlicky version.

For more dinner dishes featuring silken tofu see also:

• Silken Tofu Scalloped Potatoes in One Potato, Two Potato
• Creamy Corn Chowder and Macaroni and Cheese with a Secret Silken Tofu Sauce in Tofu 101
• Creamy Golden Potato-Squash Soup in Fall Harvest Soups

Gently Curried Tofu Burgers

Makes: about 1 dozen, 1 or 2 per serving

These mildly spiced patties can be served on burger rolls with all of your favorite condiments. Or, serve them on their own as a side dish for grain, potato, or pasta dishes. Young children may enjoy eating these out of hand at room temperature.

• 1/4 cup oatmeal
• One 16-ounce tub soft tofu, drained well and finely crumbled
• 1/4 cup wheat germ
• 1 teaspoon salt-free all-purpose seasoning (such as Spike or Mrs. Dash)
• 1/2 to 1 teaspoon curry powder, to taste
• 1 scallion, minced, or 1 tablespoon minced fresh chives, optional
• Salt to taste
• Olive oil

Place the oatmeal in a medium-sized mixing bowl and cover with 1/2 cup boiling water. Let stand 5 minutes.

Add the remaining ingredients except the oil to the mixing bowl and stir together until completely combined.

Heat enough oil to coat a wide nonstick skillet or griddle. Ladle the tofu mixture onto the skillet in 1/4-cup portions and flatten. Cook the patties on both sides over medium heat until golden brown. Drain on paper towels and serve warm or at room temperature.

Summer Tofu Skillet with Tomatoes and Bell Peppers

Serves: 4 to 6

Here’s an enticing way to showcase tofu with colorful peppers. It’s a good summer main dish when you want dinner on the table quickly. Serve with a simple cooked grain or potato dish and a big fresh salad.

• 1 tablespoons olive oil (light or extra-virgin, as you prefer)
• 1 large onion, quartered and thinly sliced
• 3 each medium green and red bell peppers, or 2 each green, red, and yellow bell peppers, 6 in all, cut into long strips
• 2 cloves garlic, minced
• 3 medium ripe, juicy tomatoes, diced
• One 16-ounce tub firm or extra firm tofu, well-drained and cut into small dice
• 1 tablespoons minced fresh oregano, or 1/2 teaspoon dried
• 2 to 3 tablespoons minced fresh parsley or cilantro
• 1/2 teaspoon natural granulated sugar
• Salt and freshly ground pepper to taste

Heat the oil in a large skillet. Add the onion and sauté over moderate heat until golden.

Stir in the peppers and garlic and cook over medium heat, covered, for 10 minutes, lifting the lid to stir occasionally.

Add the tomatoes, tofu, oregano, parsley, and sugar. Cover and cook for another 10 minutes. Season with salt and pepper and serve at once.