7 May 2006

Versatile Tofu

Tofu is made from soybean curd. Records show it has been eaten in the Far East for over a thousand years but has only been used in the West in the last few decades.

It is easily digestible, contains a high quality protein, B Vitamins, isoflavones, iron, calcium (when made with calcium salt) but is low in saturated fat and sodium, with no cholesterol. It therefore is not only popular with vegans and vegetarians, but also with those on a low-cholesterol or low-sodium diet.

Tofu should be kept in the refrigerator. Once opened rinse off the tofu and store covered with water. The water should be changed daily. If frozen and then defrosted, tofu changes to a spongy texture which absorbs marinades and sauces easily.

Use it in stir frys, burgers, sliced in sandwiches, cubed in soups and stews, in dips and in desserts.

Lisas Broccoli - Tofu Stir Fry

2/3 Cup water
2 Tablespoons Sherry
2 Tablespoons Soy Sauce
4 teaspoons cornstarch
1/4 teaspoon groung ginger
Crushed Red Pepper to taste
Nonstick Cooking Spray
Minced Garlic to taste
3 Cups Broccoli
1 onion cut into strips
1 red and 1 green Bell Pepper
1 cup fresh bean sprouts
1 pound tofu cut into 1/2 in. cubes
2 cups hot cooked brown rice

Stir together water, sherry, soy sauce, cornstarch, ginger and red pepper. Set aside for sauce.

Spray a cold wok with nonstick spray. Preheat wok over medium heat. Add garlic and stir-fry for 15 sec. Add broccoli-fry for 3 min. Add onion and peppers-fry for 3 min. Add bean sprouts- fry for 1 min. Push vegetables from center of wok.

Stir sauce; add to center of wok. Cook and stir till thick and bubbly Cook and stir for 2 min more. Stir vegetables into sauce. Then stir in tofu. Heat through. Serve with rice. Serves: 4
Recipe submitted by

Delicious Crunchy Tahini Vegetables and Smoked Tofu Sandwich

vegetables finely chopped:
1 red pepper
2-3 celery sticks
1/2 a large cucumber, (1 spring onion optional)
1 large grated carrot
smoked tofu cut into slices
lemon juice
a little water
either Doorstep sliced whole meal bread, or pitas
salt and pepper to taste
sliced tomatoes (optional)
spinach (optional)
olive oil for frying

Get a large bowl, and add 3-4 large tablespoons of tahini. Add a little water, and a little lemon juice, salt pepper and blend until mixture is thick and creamy, though slightly runnier the original tahini consistency.

Meanwhile, chop all vegetables finely (except tomato and spinach). Add vegetables to the bowl and coat with tahini mixture.

Heat olive oil in frying pan, and fry slices of smoked tofu until lightly crispy.

If you are using pitas then lightly heat pita in toaster/grill. Or lay a slice of thick bread on a plate. Layer bread or pita with fried smoked tofu and crunchy vegetable mix. Its also nice to add spinach/tomato slices (optional)

Eat and enjoy.

This is a very filling meal, that has a slight tangyness to it, especially if you add sliced tomato. If you prefer something more creamy, then omit the tomatoes and use less water when blending the tahini. The vegetable mixture taste even better when left to marinade for a while (especially when using spring onions in the mixture). But if left too long the vegetables start to release moisture, and dilute the tahini mix into something more runny. I also use the vegetable filling with bean salads, a dip for tortillas, over couscous, or over a large plate of chips! Hope you enjoy! Serves: 3 very large servings.
Recipe submitted by Invented it myself - loll

Other vegan and vegetarian tofu recipes can be found at



Chef TinaMarie said...

It's nice to see another Veg-head blog! THe sandwich sounds great! I look forward to future recipe posts! :)~

Jackie said...

Thanks for kind comment. It's wonderful how many veggie and veggan blogs are springing up .

Appealingpicture-cvh said...

You have a nice blog. Just passing by to tell you of this site about Sodium, so just visit it if you have the chance.