If you're looking for a wide array of easy tofu recipes that will please adults and kids alike, you've come to the right place! 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.
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If you're looking for a resource for easy and tasty tofu recipes, you might enjoy Easy Everyday Tofu Recipes, part of our affordable "Best of VegKitchen" pdf e-book series. Featuring 35 or so recipes that have proven most popular on this site, these well-priced, compact e-books let you to delve into specific food niches without poring through tons of post, whether here or elsewhere! If you’re a tofu fan, you’ll love having a focused array of recipes right at hand. To learn more, go to Easy Everyday Tofu Recipes.
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Four ounces of tofu 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 many easy and delicious ways to do so:
Simple Ways to Prepare Tofu
- Lemon-Pepper Tofu Cutlets
- Baked Tofu Teriyaki
- Sweet and Savory Sautéed Tofu
- Tofu Eggless “Egg Salad”
- “Tofuna” Salad Sandwich Spread
- Barbecue-Flavored Tofu Nuggets
- Kid-Friendly Baked Tofu Nuggets
- Sweet and Smoky Tofu or Tempeh Strips
Main Dishes Starring Tofu & Veggies
- Tofu Fajitas
- Mediterranean Tofu
- Summer Tofu Skillet with Tomatoes and Bell Peppers
- Crustless Tofu Quiche with Mushrooms and Herbs
- Classic Tofu Quiche
- Tofu Rancheros
- Roasted Barbecue-Flavored Tofu and Vegetables
- Simple Stir-Fried Tofu with Spring Greens
- Tofu Aloo Gobi (Cauliflower and Potato Curry)
- Tofu and Potato Hash Browns
- Silken Tofu Scalloped Potatoes
- Sweet-and-Sour Stir-Fried Vegetables
- Vegan Salade Niçoise
- Tofu “Tuna” and White Bean Salad
- Marinated Potato-Tofu Salad
- Sautéed Tofu with Green Veggies
Main Dishes Starring Tofu and Pasta or Noodles
- Asian Noodles with Napa Cabbage, Mushrooms, and Tofu
- Singapore-Style Tofu Yellow Curry with Rice Noodles
- Chinese Noodles with Spicy Szechuan Bean Curd
- Soba Noodles with Tofu, Tomatoes and Basil
- Mom’s “Tuna”-Noodle Casserole
- Vegan Macaroni and Cheese
- Pasta with Vegan Alfredo Sauce
Tofu Scrambles
- Tofu Shakshouka (Middle-Eastern Inspired Scramble)
- Mushroom and Bell Pepper Scrambled Tofu
- Southwestern Tofu Scramble
- My Big Fat Greek Scramble
- Tofu Scramble with Jalapeño and Cilantro
Soups and Stews
- Miso Soup with Winter Vegetables
- Vegan Mock Chicken-Noodle Soup
- Japanese Soba Noodle Soup with Tofu and Spring Greens
- Chinese Bean Curd Soup with Cellophane Noodles and Mushrooms
- Creamy Corn Chowder
Desserts
- Tofu Chocolate Pudding
- Chocolate Tofu-Banana “Cream” Pie
- Easy Vegan Pumpkin or Squash Pie
- Berry Topped Vegan Cheesecake
- For lots more features on healthy lifestyle, explore VegKitchen’s
Healthy Vegan Kitchen page. - Here are more of VegKitchen’s Natural Food Guides.
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