Tofu is a rich source of protein

Due to its chameleon-like qualities and nutritional value, tofu, a staple of Asian cuisines for hundreds of years, has become popular in Western vegetarian cooking.

Here in TT, it is common in many Chinese restaurants and food courts where Asian food is sold.

Purchasing tofu in bags and adding to your favourite dish is quite easy; it blends easily with the taste of the dish.

There are two main kinds of tofu – silken or soft tofu, and firm or regular tofu, and depending on the dish, choose the one that can blend in easily. You can add tofu to salad, grill it, fry it or bake it. There are tofu burgers, hot dogs and yuba (tofu skin).

It has been said that Tofu can prevent chronic disease such as cancers, heart diseases and is able to prevent diabetes.

It is very healthy; there are no downsides from eating it, it can lower cholesterol and it is great for the body.

Fried tofu is great on it’s own or dipped in just about any kind of sauce.

You can also use fried tofu in a vegetable stir-fry, fried rice or noodle dish, or just about anything.

Dry frying the tofu makes it better able to absorb the flavours of a sweet and sour sauce made with pineapple juice and brown sugar.

Here are recipes using tofu:

Crispy Fried Tofu

Ingredients:

1 block firm or extra firm tofu

3 tbsp nutritional yeast

2 tbsp flour

2 tsp garlic powder

1/2 tsp salt

1/2 tsp pepper

2 tbsp olive oil

Method:

Slice the tofu into 1/2 inch cubes. In a small bowl, combine the tofu with the remaining ingredients, except the oil, and toss gently to coat the tofu well.

Or, place all ingredients in a zip- lock bag or covered container and shake well.

In a large skillet, heat the oil over medium heat and add the tofu.

Cook for four to six minutes, turning occasionally, until golden brown and lightly crispy.

Tofu and Cashew

Chow Mein

Ingredients:

10 oz (300g) precooked thick wheat noodles

3 tablespoons soy sauce

2 tablespoons oyster sauce

2 teaspoons sesame oil

2 tablespoons water

2 tablespoons canola or peanut oil

6 oz (180g) firm tofu – cut into cubes

1 carrot, julienned

2 cups small broccoli florets

2 cloves garlic – minced (crushed)

2 teaspoons finely grated ginger

1/2 cup roasted cashew nuts

Method:

Loosen the precooked noodles by soaking in a bowl of hot water for two to three minutes, then drain and set aside. Mix together the soy sauce, oyster sauce, sesame oil and water in a bowl. Heat a wok or large frying pan over a high heat, add the oil and stir-fry the carrot and broccoli for two minutes. Add the tofu and stir-fry for four minutes. Add the garlic and ginger and stir-fry for a minute. Stir through the noodles and then add the sauce mixture and cashews and mix until thoroughly combined and heated through.

Sweet and Sour Tofu

Ingredients:

14 - 16 ounces firm or extra firm tofu, drained for at least 15 minutes, cut into triangles, slices, or cubes, about 1/2-inch thick

1 large carrot, peeled and cut on the diagonal or roll cut

? onion, peeled and sliced

? red bell pepper cut into chunks

? green bell pepper, cut into chunks

1 teaspoon minced garlic

? teaspoon minced ginger

Sweet and Sour Sauce:

3/4 cup pineapple juice

4 tablespoons rice vinegar (also called white rice vinegar)

3 ? tablespoons brown sugar

1 tablespoon cornstarch mixed with 4 tablespoons water

2 tablespoons peanut or vegetable oil (such as canola), for stir-frying

1 cup pineapple chunks

Method:

While the tofu is draining, prepare the vegetables (carrot, onion, and bell peppers) and aromatics (ginger and garlic).

After cutting, the sliced carrot should be blanched in boiling water for about four minutes, until nearly fork tender, then quickly plunged into a cold water bath. Drain thoroughly and pat dry with paper towels. Lay all the ingredients on a plate and set near the stove. Also while the tofu is draining, prepare the sweet and sour sauce. Combine the sauce ingredients (the pineapple juice, rice vinegar, brown sugar and cornstarch/water mixture), in a bowl, stirring in the cornstarch/water slurry last. Dry fry the drained and sliced tofu. Heat two tablespoons oil in a pre-heated wok, swirling the oil so it coats the sides. When the oil is hot, add the ginger and garlic. Stir for a few seconds until aromatic, then add the onion. Stir briefly, then add the carrots and the green bell peppers. Stir-fry for a minute and add the red bell peppers. Stir-fry for about another minute. Give the sauce a quick re-stir, then add into the wok, turning up the heat if needed. When the sauce thickens, stir in the tofu and the pineapple chunks. Cook for about two more minutes to heat through.