It is important to remember that tofu takes on the flavours in which it is marinaded.
This recipe is so much tastier than the "off the shelf" varieties that come in jars. This way, you know what you're putting into your body, and you can avoid nasty additives like MSG.
This dish can be made vegan by substituting agar agar or maple syrup for the honey as well as using soy milk.
Satay Tofu & Vegetables
Ingredients:
350g firm tofu
1 tablespoon olive oil
1 carrot, sliced
1 red capsicum, sliced
1 cup snow peas
½ cup broccoli florets
Marinade:
1 cup pineapple juice
2 tablespoons soy sauce
2 cloves garlic, crushed
1 teaspoon honey
Satay Vegetable Sauce:
½ cup Crunchy Peanut Butter
1 small onion, diced
1 cup vegetable stock
1 teaspoon cumin
½ cup low fat soy milk or dairy milk
½ teaspoon mild curry powder
½ cup reserved marinade
1 ½ tablespoons lemon juice
Method:
1. Cut tofu into eight 1cm thick small rectangles.
2. Combine all marinade ingredients in a shallow dish and place tofu in marinade and stand for 30 minutes.
3. Heat half the oil in a frypan. Cook tofu until golden brown on both sides, set aside and keep warm.
4. Combine all Sauce ingredients in a small saucepan over medium heat.
5. Bring mixture to the boil, reduce heat and simmer continuously for 5 minutes.
6. Whilst sauce is simmering, heat remaining oil in the frypan. Stir-fry carrot, capsicum, snow peas and broccoli for 2-3 minutes.
7. Add tofu to the frypan and pour satay sauce over the vegetables and tofu.
8. Serve over steamed rice.
Per Serve: 1100 Kilojoules (265 Calories). Protein 14g. Total Fat 15g. Saturated Fat 2g. Carbohydrate 19g. Total Sugars 13g. Sodium 580mg. Potassium 505mg. Calcium 230mg. Iron 2.5mg. Fibre 6g.
Source: http://www.vegetarianweek.com.au/HealthyEatingTips/Recipes/Satay-Tofu--Vegetables.aspx
Serves: 4-6
Rating: 4.5
Showing posts with label tofu. Show all posts
Showing posts with label tofu. Show all posts
Tuesday, 29 December 2009
Vegan/Vegetarian Bean Curd Skin Rolls with Sesame Ginger Dipping Sauce
I haven't tried this recipe yet, but it looks amazing. I can't wait to try it out.
You can get the dried tofu skin (sometimes known as "bean curd skin" or "bean curd sheets") on the shelf at your local quality asian market. I found mine by chance at the Westfield in Hornsby!
Vegan/Vegetarian Bean Curd Skin Rolls with Sesame Ginger Dipping Sauce
Ingredients :
200 g (4 cups) fresh mung bean sprouts
50 g (1/2 cup) enokitaki mushrooms, separated, cleaned, and blanched
2 carrots, peeled and cut into very fine strips
110 g (1 cup) sugar snap or snow peas, sliced thinly lengthwise
4 sheets dried tofu skin
1 tablespoon flour
2 tablespoon oil
Dipping Sauce:
2 tablespoon sesame paste or tahini, blended with 5 teaspoon water
1/2 teaspoon black soy sauce
1/2 teaspoon salt
3 1/2 teaspoons sugar
4 tablespoon black Chinese vinegar
1 tablespoon sesame oil
2 clovers garlic, minced
1 spring onion, thinly sliced
2 sliced fresh ginger, minced
1 red finger-length chili, deseeded and minced
Method :
1. Bring a large pot of lightly salted water to a boil and add the bean sprouts, mushrooms, carrots, and snow peas. Stir a few times, leave in the water for about 30 seconds, then transfer to a colander, rinse in cool water, drain, and set aside.
2. Cut each tofu skin sheet in half. Place one half on top of the other. Repeat, ending up with 4 layered rectangles about 20x25 cm.
3. Place the vegetables in a mixing bowl, sprinkle evenly with the flour and mix. Divide the vegetables evenly into 4 portions, and place them neatly at the edge of each of the 4 rectangles. Roll the skin over the vegetable to form cylinders. To prevent the tofu skin from opening up while frying, seal the skin with a dab of paste made from flour and water.
4. Heat the oil in a large skillet over high heat and when the oil is hot, but not smoking, gently place the rolls in the pan and fry for about 2 minutes, then turn and try the other side for another 2minutes. The skins should turn light golden brown, but be careful not to scorch them. When done, remove from the skillet and place on paper towels on a plate to remove excess oil.
Source: http://www.asianfood-recipes.com/Asian_Vegetarian/Vegetarian-Bean-Curd-Skin-Rolls-with-Sesame-Ginger-Dipping-Sauce.php
Serves: 4
Rating: ??
You can get the dried tofu skin (sometimes known as "bean curd skin" or "bean curd sheets") on the shelf at your local quality asian market. I found mine by chance at the Westfield in Hornsby!
Vegan/Vegetarian Bean Curd Skin Rolls with Sesame Ginger Dipping Sauce
Ingredients :
200 g (4 cups) fresh mung bean sprouts
50 g (1/2 cup) enokitaki mushrooms, separated, cleaned, and blanched
2 carrots, peeled and cut into very fine strips
110 g (1 cup) sugar snap or snow peas, sliced thinly lengthwise
4 sheets dried tofu skin
1 tablespoon flour
2 tablespoon oil
Dipping Sauce:
2 tablespoon sesame paste or tahini, blended with 5 teaspoon water
1/2 teaspoon black soy sauce
1/2 teaspoon salt
3 1/2 teaspoons sugar
4 tablespoon black Chinese vinegar
1 tablespoon sesame oil
2 clovers garlic, minced
1 spring onion, thinly sliced
2 sliced fresh ginger, minced
1 red finger-length chili, deseeded and minced
Method :
1. Bring a large pot of lightly salted water to a boil and add the bean sprouts, mushrooms, carrots, and snow peas. Stir a few times, leave in the water for about 30 seconds, then transfer to a colander, rinse in cool water, drain, and set aside.
2. Cut each tofu skin sheet in half. Place one half on top of the other. Repeat, ending up with 4 layered rectangles about 20x25 cm.
3. Place the vegetables in a mixing bowl, sprinkle evenly with the flour and mix. Divide the vegetables evenly into 4 portions, and place them neatly at the edge of each of the 4 rectangles. Roll the skin over the vegetable to form cylinders. To prevent the tofu skin from opening up while frying, seal the skin with a dab of paste made from flour and water.
4. Heat the oil in a large skillet over high heat and when the oil is hot, but not smoking, gently place the rolls in the pan and fry for about 2 minutes, then turn and try the other side for another 2minutes. The skins should turn light golden brown, but be careful not to scorch them. When done, remove from the skillet and place on paper towels on a plate to remove excess oil.
Source: http://www.asianfood-recipes.com/Asian_Vegetarian/Vegetarian-Bean-Curd-Skin-Rolls-with-Sesame-Ginger-Dipping-Sauce.php
Serves: 4
Rating: ??
Saturday, 19 September 2009
Cream of Apsaragus Soup
Somewhere amongst the fancy foods with mutiple ingredients, we seem to have lost the art of a dish with a few simple ingredients. Here's one that tastes great.
Cream of Apsaragus Soup
Ingredients:
1 Tbsp olive oil
1 onion, chopped
3 celery stalks, chopped
1 garlic clove, minced
half a kilo of fresh asparagus (roughly 3 bunches) with tough ends removed and discarded (chopped - about 4 cups)
4 cups of vegetable stock
1/3 cup silken tofu, crumbled
Salt and freshly ground black pepper to taste
Method:
1. Heat the oil in a large heavy-bottomed saucepan over a meadium-high heat. Add the onion, celery, and garlic and cook, stirring, for 3 minutes. Add the asparagus and cook, stirring, for 5 minutes more.
2. Add the vegetable stock and bring to the boil. Cover, reduce the heat, and simmer until the vegetables are tender (about 20 minutes). Remove from the heat, add the tofu, and puree the soup using a hand-held belnder. Season with salt and pepper to taste and serve hot.
Source: Adams, M. (2006). Tofu 1-2-3: 125 easy-to-prepare cholesterol-free recipes. John Wiley & Sons: New Jersey
Serves: 4-6
Rating: 4/5
Cream of Apsaragus Soup
Ingredients:
1 Tbsp olive oil
1 onion, chopped
3 celery stalks, chopped
1 garlic clove, minced
half a kilo of fresh asparagus (roughly 3 bunches) with tough ends removed and discarded (chopped - about 4 cups)
4 cups of vegetable stock
1/3 cup silken tofu, crumbled
Salt and freshly ground black pepper to taste
Method:
1. Heat the oil in a large heavy-bottomed saucepan over a meadium-high heat. Add the onion, celery, and garlic and cook, stirring, for 3 minutes. Add the asparagus and cook, stirring, for 5 minutes more.
2. Add the vegetable stock and bring to the boil. Cover, reduce the heat, and simmer until the vegetables are tender (about 20 minutes). Remove from the heat, add the tofu, and puree the soup using a hand-held belnder. Season with salt and pepper to taste and serve hot.
Source: Adams, M. (2006). Tofu 1-2-3: 125 easy-to-prepare cholesterol-free recipes. John Wiley & Sons: New Jersey
Serves: 4-6
Rating: 4/5
Palak Tofu
One of my favourite vegetarian dishes in Indian Cuisine is "Palak Paneer" (a spinach/green-leafy-vegetable dish with paneer-cheese). Here's a gluten and nut-free vegan version. It tastes GREAT and is packed with protein!
Palak Tofu
Ingredients:
350g firm tofu (cubed - 1-1.5cm)
about 6 cups of greens - e.g. kale, spinach, rocket, etc
1 Tbsp ginger (minced)
1 Tbsp garlic (minced)
1/3 cup onion (finely diced)
1 tsp tumeric
1 Tbsp coriander
1 Tbsp cumin
1 tsp cinnamon
1 tsp Herbamare seasoning salt*
1 cup tomatoes (diced)
1 Tbsp olive oil
1/3 cup soy milk
1 Tbsp lemon juice
Method:
1. Mix the soymilk with the lemon juice and set to one site to acidulate**
2. Place the greens in a steamer and steam over boiling water until tender. When cool enough to handle, squeeze out any liquid into the water in the saucepan that was used for steaming. Retain this water. Place the steamed and squeezed greens into a food processor and process until well chopped. Set to one side.
3. Heat the olive oil in a frying pan over medium heat. Saute the ginger and onion until the onion is translucent, and then add the garlic and saute for another minute.
4. Add the dry spices and cook off for a minute, stirring constantly.
5. Add the tofu and coat with the spices.
6. If the spices are sticking too much, add approx. 1/4 cup of the water used to steam the greens to moisten the pan. Repeat this whenever the ingredients are sticking.
7. Add the tomatoes and greens, and 1 cup of the water used to steam the greens. Turn the heat to medium-low and simmer for about 15 minutes. This is not a dry curry, so if there is not enough liquid, add more by the 1/4 cup to make a sauce.
8. Just before serving, stir through the acidulated soy milk (this adds creaminess and just a little acidic bite).
* Note: if you don't have Herbamare, you can use plain salt. The Herbamare is actually salt that has been mixed/ground with herbs. Yum.
** Interesting: Just like dairy milk does, if you add lemon juice to soy milk, it curdles a little and makes a kind of yoghurt-y texture and taste. It's really cool.
Source: Booklet from "Introduction to Vegan Cuisine" at the Leichhardt Community College. Tutor: Leigh Drew
Serves: 4
Rating: 5/5
Palak Tofu
Ingredients:
350g firm tofu (cubed - 1-1.5cm)
about 6 cups of greens - e.g. kale, spinach, rocket, etc
1 Tbsp ginger (minced)
1 Tbsp garlic (minced)
1/3 cup onion (finely diced)
1 tsp tumeric
1 Tbsp coriander
1 Tbsp cumin
1 tsp cinnamon
1 tsp Herbamare seasoning salt*
1 cup tomatoes (diced)
1 Tbsp olive oil
1/3 cup soy milk
1 Tbsp lemon juice
Method:
1. Mix the soymilk with the lemon juice and set to one site to acidulate**
2. Place the greens in a steamer and steam over boiling water until tender. When cool enough to handle, squeeze out any liquid into the water in the saucepan that was used for steaming. Retain this water. Place the steamed and squeezed greens into a food processor and process until well chopped. Set to one side.
3. Heat the olive oil in a frying pan over medium heat. Saute the ginger and onion until the onion is translucent, and then add the garlic and saute for another minute.
4. Add the dry spices and cook off for a minute, stirring constantly.
5. Add the tofu and coat with the spices.
6. If the spices are sticking too much, add approx. 1/4 cup of the water used to steam the greens to moisten the pan. Repeat this whenever the ingredients are sticking.
7. Add the tomatoes and greens, and 1 cup of the water used to steam the greens. Turn the heat to medium-low and simmer for about 15 minutes. This is not a dry curry, so if there is not enough liquid, add more by the 1/4 cup to make a sauce.
8. Just before serving, stir through the acidulated soy milk (this adds creaminess and just a little acidic bite).
* Note: if you don't have Herbamare, you can use plain salt. The Herbamare is actually salt that has been mixed/ground with herbs. Yum.
** Interesting: Just like dairy milk does, if you add lemon juice to soy milk, it curdles a little and makes a kind of yoghurt-y texture and taste. It's really cool.
Source: Booklet from "Introduction to Vegan Cuisine" at the Leichhardt Community College. Tutor: Leigh Drew
Serves: 4
Rating: 5/5
Saturday, 6 September 2008
Tofu Steaks
Some don't care for tofu, but cooked well it tastes great. This dish is great for a breakfast you want to linger over, and not just for vegetarians!
Tofu Steaks
Ingredients:
500g block firm tofu
2 tbsp olive oil
3 tsp soy sauce
2 cloves garlic
1 tomato, diced
handful button mushrooms, thinly sliced
Method:
1. Slice the tofu into 5mm slices. Heat the oil in a heavy based frying pan and fry tofu steaks until golden on one side. Drizzle soy sauce over tofu. Fry until crispy and turn over.
2. Crush garlic over tofu and spread tomato and mushroom over pan. Cook for a few minutes.
3. Using spatula, turn contents of pan over so mixed through, and cook for another few minutes.
Serves: 2+
Rating: 4
Tofu Steaks
Ingredients:
500g block firm tofu
2 tbsp olive oil
3 tsp soy sauce
2 cloves garlic
1 tomato, diced
handful button mushrooms, thinly sliced
Method:
1. Slice the tofu into 5mm slices. Heat the oil in a heavy based frying pan and fry tofu steaks until golden on one side. Drizzle soy sauce over tofu. Fry until crispy and turn over.
2. Crush garlic over tofu and spread tomato and mushroom over pan. Cook for a few minutes.
3. Using spatula, turn contents of pan over so mixed through, and cook for another few minutes.
Serves: 2+
Rating: 4
Saturday, 5 April 2008
Pan-fried Tofu with Vietnamese Coleslaw Salad and Lime and Garlic Dressing
Continuing with the Asian Salad theme....
Pan-fried Tofu with Vietnamese Coleslaw Salad and Lime and Garlic Dressing:
Ingredients:
Salad:
400g firm silken tofu
280g carrots
160g green cabbage, finely shredded
160g red cabbage, finely shredded
300g yellow capsicum, sliced thinly
160g bean sprouts
8 shallots, sliced thinly
1 cup loosely packed fresh coriander leaves
Lime and Garlic Dressing:
1 cup lime juice (fresh is best)
2 cloves garlic, crushed
Method:
1. Place tofu on an absorbent-paper-lined tray; cover tofu with more absorbent paper; stand 10 mins.
2. Meanwhile, using a vegetable peeler, slice carrots into ribbons. Place ribbons in medium bowl with cabbages, capsicum, sprouts, shallots and coriander. Toss gently to combine.
3. Cut tofu into slices; cook tofu in heated oiled small frying pan until browned both sides.
4. Make lime and garlic dressing; place all ingredients in a screw-top jar and shake well.
5. Drizzle dressing over salad and toss gently to combine. Serve salad with tofu.
Serves: 4
Rating: 4
Pan-fried Tofu with Vietnamese Coleslaw Salad and Lime and Garlic Dressing:
Ingredients:
Salad:
400g firm silken tofu
280g carrots
160g green cabbage, finely shredded
160g red cabbage, finely shredded
300g yellow capsicum, sliced thinly
160g bean sprouts
8 shallots, sliced thinly
1 cup loosely packed fresh coriander leaves
Lime and Garlic Dressing:
1 cup lime juice (fresh is best)
2 cloves garlic, crushed
Method:
1. Place tofu on an absorbent-paper-lined tray; cover tofu with more absorbent paper; stand 10 mins.
2. Meanwhile, using a vegetable peeler, slice carrots into ribbons. Place ribbons in medium bowl with cabbages, capsicum, sprouts, shallots and coriander. Toss gently to combine.
3. Cut tofu into slices; cook tofu in heated oiled small frying pan until browned both sides.
4. Make lime and garlic dressing; place all ingredients in a screw-top jar and shake well.
5. Drizzle dressing over salad and toss gently to combine. Serve salad with tofu.
Serves: 4
Rating: 4
Sunday, 30 March 2008
5 minute Smoked Tofu, Vegetable & Noodle Stir Fry
For when you don't have much time to cook!
5 minute Smoked Tofu, Vegetable & Noodle Stir Fry:
Ingredients:
Oil, for frying
Smoked Tofu (as much as you'd like), chopped
Vegetables (e.g. broccoli, bok choy, capsicum, mushrooms, etc), chopped into bite sized pieces
Hokkien Noodles
Fresh Garlic, minced
Tamari
Seseame Oil
Mushroom "Oyster" Sauce
Method:
1. Heat a little oil in a wok or non-stick frypan. Add the garlic and vegetables (except bok choy) and stir fry for 2-3 mins.
2. Meanwhile, prepare Hokkien noodles according to packet. Add to stir frying vegetables.
3. Add tofu and bok choy, as well as a few dashes of seseame oil, mushroom "oyster" sauce, and tamari, and stir to heat through. Serve!
NOTE: you should use smoked tofu as it has a great flavour and adds smokey scents to the whole dish - if you can't find smoked tofu, any firm tofu will do.
Rating: 4
5 minute Smoked Tofu, Vegetable & Noodle Stir Fry:
Ingredients:
Oil, for frying
Smoked Tofu (as much as you'd like), chopped
Vegetables (e.g. broccoli, bok choy, capsicum, mushrooms, etc), chopped into bite sized pieces
Hokkien Noodles
Fresh Garlic, minced
Tamari
Seseame Oil
Mushroom "Oyster" Sauce
Method:
1. Heat a little oil in a wok or non-stick frypan. Add the garlic and vegetables (except bok choy) and stir fry for 2-3 mins.
2. Meanwhile, prepare Hokkien noodles according to packet. Add to stir frying vegetables.
3. Add tofu and bok choy, as well as a few dashes of seseame oil, mushroom "oyster" sauce, and tamari, and stir to heat through. Serve!
NOTE: you should use smoked tofu as it has a great flavour and adds smokey scents to the whole dish - if you can't find smoked tofu, any firm tofu will do.
Rating: 4
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