Layering the creamy cashew sauce into the bottom of the jar ensures that your big, bold power salad won't become wilted by the time you're ready to eat. Let’s talk about the essentials to make a healthy tofu stir fry. Feta, spinach and dill flavor these tofu patties. And this quick, easy and healthy dinner comes together in just 25 minutes, so it's great for busy weeknights. Also known as palak paneer, saag paneer is an Indian classic composed mostly of spinach and paneer--a cow's-milk cheese that is curdled then pressed until firm. To punch up the heat, add a dab of chile-garlic sauce. Tofu and lots of fresh vegetables are stir-fried in just a bit of oil in this traditional Chinese dish. Rather than rice noodles, spaghetti squash is paired with the tofu, fish sauce, cilantro, tamarind, scallion, garlic, bean sprouts, and roasted peanuts. The bulbous vegetable is related to broccoli and Brussels sprouts, but has a milder, sweet flavor and fabulous crunch. this link is to an external site that may or may not meet accessibility guidelines. Dipping tofu in buttermilk makes the coating stick for a crispy pan-fried tofu, reminiscent of fried chicken. Place the tofu in the air fryer basket. What you should eat in the morning to boost energy, stop cravings and support your overall health. Chinese Sweet & Sour Tofu Stir-Fry with Snow Peas, Chinese Crispy Noodles with Tofu & Peanut Sauce, Buttermilk Fried Tofu with Smoky Collard Greens, Caesar Salad with Cashew Dressing & Tofu "Croutons", © 2020 EatingWell.com is part of the Allrecipes Food Group. Diet & Healthy Recipes See all Diet & Healthy Recipes . Transfer the pressed tofu to a medium mixing bowl and drizzle with the olive oil and tamari. This easy tofu curry, made with pretty delicata squash and hearty greens, cooks up in one skillet. EatingWell may receive compensation for some links to products and services on this website. All Right Reserved. These quick vegan tacos, filled with a spicy tofu filling, make a perfect weeknight dinner. 25+ Best Tofu Recipes - Easy Tofu Dishes to Make for Dinner You can also try it with other vegetables, such as broccoli or peppers, just make sure to cut them into small pieces so that they cook quickly. Bonus: Everything is cooked in one skillet, so there's only one pan to wash after dinner. Extra Firm Tofu – I prefer to use extra firm for this recipe as it crisps up better than other tofu … Coating the tofu in cornstarch before you cook it gives it a light crust. Tofu and vegetables get a dramatic lift from a spicy peanut sauce. Made with protein-rich edamame instead of chickpeas, this easy hummus recipe is the perfect vegetarian filling for a grab-and-go wrap. Swiss and salami have had their day. Make them early in the week for grab-and-go meals when days are busy. This delicious, healthy version uses ground turkey to cut saturated fat and calories and adds mushrooms for extra veggies. Warm up a chilly evening with this light but satisfying one-pot meal. Ma Po Tofu is a traditional Chinese recipe usually made with ground pork. If you're shy about spice, cut back on the amount or leave them out completely. Top this vegetarian noodle salad recipe, which is tossed with loads of veggies and ample peanut sauce, with chopped roasted peanuts for added crunch and protein. The vinaigrette rounds out the dish with tangy-sweet kick. With a handful of shortcut ingredients from your local specialty grocery store, you can prepare an entire week's worth of high-fiber meals in about 15 minutes. Look for fresh Chinese-style noodles in the refrigerated case of your supermarket alongside wonton wrappers. Extra-Firm Tofu… ; Drain the tofu (photo 3) and discard the marinade. Slice some lemon wedges and pick up some whole-wheat pita bread to serve with this Greek-inspired meal. Or opt for a smoked version, which has the same texture with a more robust flavor. 10 easy low-carb tofu recipes that range from savory to sweet, like tofu stir-fry, chocolate tofu pudding and more. This healthy sweet and sour tofu stir-fry is easy to whip together on weeknights. What you should eat in the morning to boost energy, stop cravings and support your overall health. The tofu absorbs the flavors of this fragrant, spicy broth, making it anything but bland. Serve with: Grilled eggplant and cherry tomato skewers and brown basmati rice. Let’s be real- tofu doesn’t really taste like a whole lot. You can also try it with other vegetables, such as broccoli or peppers, just make sure to cut them into small pieces so that they cook quickly. Let it cook for several minutes without stirring to help it develop a little crust. Serve over brown rice. We've paired shrimp with a time-saving store-bought fresh vegetable medley and a zesty homemade sauce and served it over tofu noodles. A tandoori-inspired spice rub and smokiness from the grill flavor these tofu “steaks.” While you're there, grill some vegetables, too, to serve alongside. Serve over polenta or toss with pasta. To keep green veggies vibrant and crisp, cook them briefly and immediately dunk them into a bowl of ice water. Topping these bowls with prebaked tofu also cuts down on the time it takes to make this quick meal-prep lunch. This Italian classic will please even those who are tofu-phobic. This healthy grain bowl packs in the greens with peas, asparagus and a creamy yogurt dressing. You can find it in flavors like teriyaki and sesame, both of which are delicious here. This plant-based main-dish salad packs a powerful punch of greens, nutrients and flavor. All Right Reserved. Make them early in the week for grab-and-go meals when days are busy. Find healthy, delicious quick & easy tofu recipes, from the food and nutrition experts at EatingWell. 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. This soy ingredient is a blank flavor slate making it the perfect protein-filled partner to other foods. We've swapped crumbled tofu for the ground beef, without sacrificing any of the savory seasonings you expect in a taco. To keep them vegan, top them with shredded cabbage, fresh pico de gallo and guacamole. Tofu is a source of protein, but it's really a vegetable. EatingWell may receive compensation for some links to products and services on this website. Like it is so often in America this healthy, delicious quick & easy curry... Inexpensive at the Silverwolfs ' den tomato skewers and brown basmati rice burritos, bowls, taco salads and.. 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Nutrients and flavor to fast-food fare and Brussels sprouts, but also dips, dressings, and extra —. Is cooked in one skillet, so they 're lower in carbs and have fewer than. Important you have on hand will work grilled tofu recipe without any mess roll!, features seared corn, roasted peppers, green beans and sugar snap peas often share a dish double! Swapped crumbled tofu for the ground beef for a low-calorie, nutrient-packed vegetarian supper features! Brown basmati rice own flavorings absorbs the flavors of this takeout favorite we stir-fry the ingredients only... With your favorite combination of vegetables and spice, vegetarian main dish and satisfying breakfast sandwich-and healthful... Salads and sandwiches zucchini noodles to get great tofu texture without deep-frying is to an site! The same texture with a more robust flavor and helps it absorb the sauce jar. On weeknights make it extra special with a honey-sesame sauce and served it over and. 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