10 Flavour-Packed Tofu Recipes rau Poob phaus

Zoo Siab

• Pistachio-Crusted Tofu
• Chocolate Tofu Pudding khob
• Spicy Smoked Tofu
• Hoisin Glazed Grilled Tofu thiab Asparagus
• Crunchy Tofu Nuggets
• Sweet and Sour Honey Lemon Tofu
• Dub Tofu
• Pumpkin Honey Tofu
• Creamy Triple Green Pesto
• Marinated Tofu
• Ntsuam xyuas rau

Xav tias tofu yog qhov muag thiab tsis qab? Cov zaub mov hauv qhov ncauj no yuav hloov koj lub siab txog cov mos mos, creamy blocks ntawm taum curd mus ib txhis! Tsis tsuas yog tofu zoo rau cov khoom noj uas tsis muaj calorie, nws brims nrog cov protein zoo rau koj, hlau, thiab omega-3 fatty acids. Tofu tseem yog ib qho ntawm cov khoom noj muaj txiaj ntsig tshaj plaws, ua rau nws yog lub hauv paus zoo rau ob qho khoom qab zib thiab khoom qab zib. Txheeb tawm 10 cov tais diav qab uas tsis muaj dab tsi tab sis maj mam!

Pistachio-Crusted Tofu

243 calories, 15 grams rog, 19 grams carbohydrates, 14 grams protein, 570 milligrams sodium, 4 grams fiber

Hauv daim ntawv qhia tshwj xeeb no, slab ntawm tofu tau raus rau hauv qhov sib xyaw ua kom zoo ntawm pistachio thiab qhob cij rau cov zaub mov qab ntim nrog cov ntxim nyiam.

Cov khoom xyaw:

14oz ua. taum paj

2 tsb. tsawg-sodium soy sauce

1 1/2 khob qhob cij nplej tag nrho

1/2c. pistachio ceev

Av kua txob mus saj

2 tsb. ntsim mustard

2 tsb. maple phoov

1/2 khob. tsawg-sodium soy sauce

1 tsj. tofu mayonnaise

Cov lus qhia:

Preheat qhov cub kom 400 degrees; npaj ib daim ntawv ci los ntawm kev ua kom nws maj mam los yog npog nws nrog silicone liner. Txiav cov taum paj rau hauv 8 1/2-in. hlais thiab qhuav lawv maj mam nrog ntawv phuam. Txhuam ob sab ntawm tofu nrog 2 tbsp. kua ntses thiab tso tseg kom marinate tsawg kawg 10 feeb. Thaum cov tofu tab tom marinating, tso cov qhob cij rau hauv cov khoom noj khoom haus thiab ua rau cov nqaij ua kom zoo. Ntsuas tawm 1 khob ntawm crumbs rau hauv lub tais dav, ntiav (txuag cov khoom seem rau lwm qhov siv.) Pulse pistachios hauv processor kom txog thaum lawv txo kom zoo crumbs. Ntxiv lawv mus rau breadcrumbs nrog rau ib tug dav grating ntawm dub kua txob, thiab sib tov zoo. Hauv lwm lub tais ntiav, muab cov hmoov nplej, phoov, kua ntses, thiab mayo. Dip ib daim ntawm tofu rau hauv cov hmoov sib tov, maj mam txheej txhua sab; tom qab ntawd muab nws tso rau hauv cov qhob cij crumbs, nphoo crumbs hla saum thiab ob sab, thiab maj mam nias lawv mus rau hauv tofu. Muab tso rau ntawm daim ntawv ci npaj. Rov ua dua nrog txhua daim tofu. Muab cov taum paj tso rau hauv qhov cub thiab ci rau 20 feeb, lossis kom txog thaum cov qhob cij ci xim daj. Ua hauj lwm nrog cov ntses uas koj xaiv.

Ua 4 servings.

Daim ntawv qhia los ntawm FatFree Vegan Kitchen

Chocolate Tofu Pudding khob

112 calories, 10.3 grams qab zib, 6.5 grams rog, 11.8 grams carbohydrates, 1.7 grams protein

Xav tau ib yam qab zib? Tofu tiag tiag ua rau lub hauv paus noj qab haus huv rau cov khoom noj qis-cal zoo li no cov paj npleg du. Tuav cov khoom qab qab no qab zib uas siv chocolate thiab, ntawm chav kawm, ntau tofu, thiab tom qab ntawd ncuav paj npleg rau hauv khob khob chocolate.

Cov khoom xyaw:

Rau chocolate tofu paj npleg:

1 lub tofu, drained

2 tsb. agave paj

1/2c. chocolate chips, yaj thiab txias me ntsis

1/4c. qhob noom xim kasfes (yam koj siv rau mis nyuj chocolate)

Rau pudding khob:

2 ib c. qhob noom xim kasfes chips

2 tsb. zaub roj

1 daim ntawv qhia chocolate tofu paj npleg

Raspberries

Qaub cream

Cov lus qhia:

Rau chocolate tofu pudding:

Muab tag nrho cov khoom xyaw tso rau hauv Vitamix (lossis rab) thiab ua kom huv si kom du. Txias kom txog thaum npaj txhij los ntim cov khob chocolate (li 30 feeb). Thaum npaj txhij los ntim cov khob, daus paj npleg rau hauv lub hnab loj zip-lock. Txiav ib lub qhov me me hauv qab kaum ntawm lub hnab thiab nyem cov paj npleg rau hauv khob.

Rau pudding khob:

Kab 24 mini muffin tins nrog ntawv liners. Qhuav chips thiab zaub roj nyob rau hauv ib lub tais me me nyob rau hauv lub microwave. Do txhua txhua 30 vib nas this thiab cua sov kom txog thaum cov kua nplaum yaj tag. Diav txog 1 heaping tsp. yaj cov qhob noom xim kasfes rau hauv txhua daim ntaub muffin thiab kis ob sab nrog sab nraum qab ntawm rab diav. Muab cov tin tso rau hauv lub tub yees kom tau cov qhob noom xim kasfes khov. Ntxiv txheej thib ob ntawm chocolate rau lub khob, khov dua. Khaws khov kom txog thaum koj npaj tshem daim ntawv. Txias lub khob puv puv puv rau li 4 teev, yog li cov paj npleg tau poob thiab tau txais me ntsis firmer. Sab saum toj nrog whipped cream thiab raspberries.

Ua 24 khob.

Daim ntawv qhia los ntawm Fat Girl Trapped in a Skinny Body

Spicy Smoked Tofu

84 calories, 4.6 grams qab zib, 6.1 grams rog, 5.6 grams carbohydrates, 1.9 grams protein

Cov taum me me crispy taum curd tau txais cov pa tsw qab tsw qab ntxiv nrog qis-sib xyaw cov kua ntses thiab txuj lom. Thaum koj tuaj yeem pab lawv nrog zaub qhwv thiab mov (raws li daim duab), xav tias dawb los ua ke cov taum paj nrog lwm cov khoom xyaw kom noj zaub mov zoo thiab txaus siab.

Cov khoom xyaw:

1 pob ntxiv-khov tofu

1 1/2 tsp. safflower yog '

1 1/2 tsp. maple phoov

1 tsj. txhuv vinegar

1/2 tsp. cov pa luam yeeb

1/4 tsp. qej hmoov

1/4 - 1/2 tsp. cayenne kua txob

Cov lus qhia:

Tso koj cov tofu thiab txiav rau hauv 8 daim sib npaug. Muab cov hlais tso rau ntawm ob npaug ntawm phuam chav ua noj nrog lwm ob npaug ntawm phuam rau saum. Teem lub rooj txiav loj rau saum thiab tso ob peb phau ntawv hnyav rau saum. Nias rau 25 - 35 feeb. Preheat qhov cub kom ci nrog cov khib rau saum cov slats. Whisk tag nrho lwm cov khoom xyaw ua ke hauv lub tais loj. Txiav tofu rau hauv 1/4 hauv. Daim kab xev dav lossis cov plaub fab me me. Muab tofu tso rau hauv lub tais loj nrog cov khoom xyaw ntub thiab do maj mam kom txog thaum zoo coated. Tso cov tofu tawm ntawm lub lauj kaub parchment-lined thiab broil rau plaub mus rau yim feeb, kom txog thaum Golden xim av nrog cov npoo tsaus me ntsis. Lub sijhawm sib txawv nyob ntawm koj lub qhov cub. Flip thiab broil rau lwm plaub mus rau yim feeb kom txog thaum Golden xim av. Feem ntau, ob sab xim av nrawm dua me ntsis. Tshem tawm ntawm qhov cub thiab ua haujlwm tam sim ntawd.

Ua 3-4 servings.

Cov ntawv qhia los ntawm Lub Zeem Muag Edible

Hoisin Glazed Grilled Tofu thiab Asparagus

138 calories, 8.2 grams qab zib, 5.2 grams rog, 14.6 grams carbohydrates, 12.4 grams protein

Crunchy asparagus hmuv muab cov khoom qab (thiab noj qab haus huv) counterpoint rau cov mos mos ntawm taum curd, thaum lub drizzle ntawm ntsim hoisin sauce lends no tais ib qho kev xav tsis thoob ntawm tsw. Tsis tsuas yog noj mov no yog txoj hauv kev zoo rau cov qhua noj hmo, nws tseem muaj calories thiab rog tsawg.

Cov khoom xyaw:

7oz ib. khov tofu

1/2 tsp. noob hnav

2 tsb. hoisin ntses

2 tsb. tsawg-sodium soy sauce

1 tsb. Sriracha ntses

1 tsb. qab zib dawb (yeem)

10 hmuv asparagus

1/2 tsp. tsib txuj lom

Cov lus qhia:

Tig cov hniav nyiaj hniav kub los yog lub lauj kaub ci kom siab. Nyob rau hauv ib qho me me, qhuav skillet tshaj nruab nrab cov cua sov ci cov noob hnav kom txog thaum kub. Ncuav rau ib phaj thiab txuag rau garnish. Txiav lub tofu thaiv hauv ib nrab, tom qab ntawd tig ib nrab ntawm nws sab thiab txiav nws ib nrab kom koj muaj ob daim uas tuab li 1 nti tuab. Txuag qhov loj dua ib nrab rau lwm qhov siv lossis muab ob npaug rau daim ntawv qhia. Teem daim ntawv txiav rau ntawm daim ntawv so tes huv si thiab so qhuav.

Txhawm rau ua cov ntses:

Hauv ib lub tais me me sib xyaw ua ke hoisin, soy, Sriracha, thiab qab zib. Muab tso tseg. Muab cov asparagus tso rau ntawm cov hniav nyiaj hniav kub (xaiv tau: rub hmuv nrog kov cov roj) thiab ci rau tsib feeb tig cov hmuv kom txog thaum sib npaug. Muab faib ua ob daim phiaj. Teem cov taum paj qhuav rau ntawm phaj thiab nphoo ob sab nrog tsib txuj lom. Rub cov hniav nyiaj hniav kub nrog kov cov zaub zaub ntawm phuam kom cov tofu tsis lo. Muab cov taum pauv rau ntawm cov hniav nyiaj hniav kub thiab tsis txhob kov rau ib feeb kom nws tuaj yeem sear yam tsis muaj nplaum. Tig lub tofu 45 degrees los tsim "X" qauv grill marks. Ua noj 30 feeb. Siv lub spatula ua tib zoo tig cov taum pauv thiab ci rau ib feeb ntxiv. Thaum nws tab tom ci, txhuam los yog diav qee cov kua ntses mus rau tofu. Tshem cov tofu los ntawm cov hniav nyiaj hniav kub thiab tso rau saum cov hmuv asparagus. Drizzle cov ntses ntxiv rau txhua lub phaj (koj yuav muaj qee qhov ntxiv). Sprinkle nrog cov noob hnav.

Ua 2 servings.

Daim ntawv qhia tau muab los ntawm Jeffrey Saad, Ua Noj Channel tus tswv ntawm United Tastes ntawm America, restauranteur, kws ua zaub mov, thiab tus sau ntawm Jeffrey Saad's Global Kitchen: Recipes Without Borders (muaj Lub Peb Hlis 20)

Crunchy Tofu Nuggets

80 calories, 0.7 grams qab zib, 1.7 grams rog, 11.8 grams carbohydrates, 3.5 grams protein

Leej twg xav tau nqaij qaib nuggets thaum koj tuaj yeem noj cov tofu muaj txiaj ntsig zoo dua? Cov pluas noj no yog ib qho yooj yim ua thiab zoo meej rau dipping rau ntau hom kua ntses. Peb qhov kev pom zoo? Ib qho yooj yim qab vegan zib ntab mustard kis tau los ntawm 1 tsp. ntsev, 2 tbsp. mustard, thiab 1 tbsp. vegan maj.

Cov khoom xyaw:

1 kwg. khov tofu (khov, thawed, thiab nias)

1 ib c. unsweetened non-milk mis nyuj

3 tbsp. zaub bouillon

3 tbsp. mustard

1 ib c. panko qhob cij crumbs

1 ib c. whole-wheat hmoov

Ntsev thiab kua txob (yeem)

Cov lus qhia:

Preheat qhov cub kom 400 degrees. Nqa koj cov taum paj khov (khov, thawed, thiab nias kom zoo dua), thiab hlais nws rau hauv 1 hauv. Sib tov vegan "mis nyuj", zaub bouillon, thiab mustard ua ke. Dip cubed tofu rau hauv "mis" sib tov. Yob nws mus rau hauv cov hmoov nplej tag nrho. Dip rau hauv cov mis sib tov dua. Yob nyob rau hauv panko crumbs. Muab tso rau ntawm daim ntawv nplaum greased. Ci rau 15 mus rau 20 feeb. Txaus siab rau koj cov kua ntses kub, vegan ranch hnav khaub ncaws, ketchup, mustard, thiab lwm yam.

Ua 16 nuggets.

Cov ntawv qhia los ntawm Veg Obsession

Sweet and Sour Honey Lemon Tofu

47 calories, 8.4 grams qab zib, 0.2 grams rog, 11.8 grams carbohydrates, 0.4 grams protein

Txawm hais tias koj xav tau kev noj hmo zoo los yog tsuas yog xav tau khoom noj txom ncauj zoo, cov qab zib thiab qaub tofu slices ua qhov kev xaiv zoo. Kev sib tov ntawm jam qab zib (zoo li txiv nkhaus taw chutney) thiab kua txiv qaub ua rau cov taum paj nrog qhov tsis txaus ntseeg tangy tsw uas yuav tsis cuam tshuam nrog koj noj zaub mov zoo.

Cov khoom xyaw:

1 block ntxiv-khov tofu

1/2c. qab zib jam/jelly/khaws cia

1/3c ib. zib ntab (yog tias koj tsis noj zib ntab, siv agave, maple, lossis yacon syrup)

1/4 c ib. kua txiv qaub (hauv qhov me me, koj tuaj yeem siv kua cider vinegar)

Yeem tab sis pom zoo:

1/4c. txiv apple cider vinegar

1/2 tsp. qhiav hmoov

2 tsb. EVOO (los yog txiv maj phaub, flax, hemp, grapeseed roj)

Cov lus qhia:

Sib tov marinade hauv ib lub tais thiab tso tofu rau marinate tsawg kawg 15 feeb mus txog rau hmo ntuj. Ci rau ntawm daim ntawv ci-txheej cov ntawv ci ntawm 450 degrees rau 20 feeb ntawm thawj sab (cov lus qhia: zib ntab yuav mus rau caramelize, yog li siv cov ntawv ci kom yooj yim ntxuav). Tom qab ntawd, tig thiab ci rau li 10 feeb ntxiv. Saib zib ntab vim cov suab thaj tuaj yeem hlawv. Muab cov khoom ntxiv tso rau hauv ib lub taub ntim thiab khaws cia hauv lub tub yees kom ntev li plaub txog tsib hnub.

Ua 18 ntev, nyias nyias.

Cov ntawv qhia los ntawm Kev Hlub Veggies thiab Yoga

Dub Tofu

24 calories, 1.3 grams rog, 1.8 grams carbohydrates, 2.2 grams protein

Qee lub sij hawm txhua yam nws yuav siv yog ib txhais tes ntawm cov txuj ci zoo los ua cov tais diav hauv qhov ncauj. Hauv daim ntawv qhia yooj yim no, tsuas yog tsho rau txhua daim hauv cov khoom sib xyaw zoo li cov hmoov hmoov, cumin, thiab cayenne rau cov zaub mov ntsim uas yuav tsis txawm los ze rau txhawm rau txhawm rau txhawm rau lub txhab nyiaj calorie!

Cov khoom xyaw:

1 block taum

1/4 tsp. cov cayenne

1/4 tsp. granulated dos

1/4 tsp. granulated qej

1/4 tsp. kua txob hmoov

1/4 tsp. xim, zem

1/4 tsp. coriander, hauv av

1/4 tsp. dub kua txob, hauv av

1 tsj. paprika

1/2 tsp. thyme

Cov lus qhia:

Tsho tofu hauv txuj lom. Hauv lub lauj kaub kub, tofu xim av tsis muaj roj lossis dej. Thaum cov xim av daj, tig thiab npog ua noj kom txog thaum siav. Lub sijhawm nyob ntawm qhov tuab ntawm tofu.

Ua 44oz. kev pab.

Daim ntawv qhia los ntawm kws ua zaub mov Anthony Stewart ntawm Pritikin Longevity Center hauv Miami, Florida

Pumpkin Honey Tofu

29 calories, 6.5 grams qab zib, 0.2 grams rog, 6.9 grams carbohydrates, 0.4 grams protein

Leej twg paub tias taub dag butter thiab zib ntab yuav ua rau muaj txiaj ntsig zoo rau tofu? Cov khaub noom qab zib qab zib no muaj cov ntxhiab tsw qab thiab ua rau koj txaus siab txaus siab.

Cov khoom xyaw:

1 block extra-firm tofu

1/4c. taub dag butter

1/3c ib. zib mu (los yog agave los yog maple)

1 tsb. av qhiav

1/4 c ib. txiv apple cider vinegar

Yeem:

Dash ntawm tamari los yog kua ntses

Pinch ntawm nutmeg / cayenne / chili hmoov / cumin / taub dag ncuav qab zib txuj lom / cinnamon

Los nag ntawm EVOO/txiv maj phaub/roj hemp

Cov lus qhia:

Whisk kom sib tov tag nrho cov khoom xyaw. Marinate cov tofu hlais rau 15 feeb mus rau 24 teev. Ci rau ntawm daim ntawv ci-txheej cov ntawv ci ntawm 450 degrees rau 20 feeb thiab tig thiab ua noj lwm tsib feeb lossis li ntawd. Nco tseg: Kuv tau siv taum paj uas twb tau khov lawm, thawed, thiab nias.

Ua 18 ntev, nyias nyias.

Daim ntawv qhia muab los ntawm Kev Hlub Veggies thiab Yoga

Creamy Triple Green Pesto

436 calories, 3.1 grams qab zib, 42 grams rog, 12.4 grams carbohydrates, 5.6 grams protein

Yog tias koj nyiam pesto tab sis pom nws rog dhau (ua tsaug rau cov roj txiv ntseej, txiv ntseej, thiab Parmesan cheese), sim ua qhov kev sib xyaw ua kom zoo no ua nrog cov taum paj ntsw thiab veggies. Nrhiav txoj hauv kev los dai koj cov tais diav uas koj nyiam, xws li nplej nplej tag nrho lossis pizza, nrog cov ntses qab, uas teev nyob rau ntawm kwv yees li 436 calories rau ib khob.

Cov khoom xyaw:

1/2c. peas

50g ua. zaub ntsuab

30 nplooj zaub basil tshiab

1/4c. unsalted cashews

1 qej qej

5 tsb. txiv roj roj

4 tsbj. silken taum paj

Ib qho zom ntawm kua txob dub

Cov lus qhia:

Blanch cov taum rau ob peb feeb kom muag me ntsis. Qhuav cov zaub ntsuab los ntawm kev muab tso rau hauv lub colander thiab nchuav ib lub kettleful ntawm cov dej npau. Thaum wilted, yaug nrog dej txias thiab nyem tawm cov kua ntau npaum li koj ua tau. Whiz tag nrho cov khoom xyaw ua ke thiab lub caij nrog freshly av dub kua txob.

Ua 2 khob.

Cov ntawv qhia los ntawm Tinned Txiv lws suav

Marinated Tofu

39 calories, 1.2 grams rog, 4.2 grams carbohydrates, 2.5 grams protein

Daim ntawv qhia noj qab haus huv no tsuas yog siv sijhawm li ob peb feeb ntawm kev npaj ua ntej, tab sis cov txiaj ntsig tau ua rau tsis txaus ntseeg! Soaking slices ntawm tofu nyob rau hauv balsamic vinegar, qej, thiab oregano muab lub tais ib co ntxiv tom. Ua haujlwm nrog koj cov veggies uas nyiam tshaj plaws kom tawm ntawm koj cov zaub mov.

Cov khoom xyaw:

1 block extra-firm tofu

1/2c. balsamic vinegar

3 tbsp. tws qej

2 tsb. qhuav oregano

Cov lus qhia:

Txiav tofu rau hauv slices. Sib tov balsamic vinegar, qej, thiab oregano ua ke, thiab marinate taum paj rau 30 feeb. Grill, ci, los yog pan-sear.

Ua 4 servings.

Daim ntawv qhia muab los ntawm kws ua zaub mov Anthony Stewart ntawm Pritikin Longevity Center hauv Miami, Florida

Ntsuam xyuas rau