Dayplan

Tofu Dishes

32. Tofu and mushroom stir-fry

4 servings

200g firm tofu (cubed)
200g mushrooms
100g spring onions
100g carrots
1 green pepper
25 ml sunflower oil
4 tablespoons soya sauce

Clean and discard unwanted parts of vegetables and cut into strips about 5 cm long and 5 mm thick. Heat oil in a wok. Add vegetables and cook for 5 minutes. Add soya sauce and cubes of tofu and cook for 2 minutes.

33. Tofu burgers

4 servings

200g firm tofu
100g carrots
100g wholewheat breadcrumbs
1 small onion
1 level tablespoon dried mixed herbs
1 level tablespoon yeast extract
1 medium free range egg
Freshly milled black pepper
3 tablespoons vegetable oil for frying

Peel or scrape carrots if necessary and grate. Peel and dice onion. Grate tofu. Put carrot, onion, tofu, breadcrumbs, herbs, yeast extract, pepper and egg into a large mixing bowl. Mix well. Divide mixture into rounds. Heat oil in pan until it browns bread in 15 seconds (use non-stick pan if lower amount of fat is used). Cook burgers 4 to 5 minutes on each side. Drain on absorbent paper.

34. Tofu risotto

4 servings

200g brown rice
200g firm tofu (diced)
1 large onion
25g margarine
freshly milled black pepper
600 ml water
1 vegetable stock cube
1 bay leaf
1 level tablespoon dried oregano

Peel and slice onion. Melt fat in a large saucepan and gently fry onions to soften them. Add rice, mix well to ensure grains are lightly coated with fat. Prepare stock by crumbling cube into boiling water. Add stock, stir using a wooden spoon. Bring to the boil and add bay leaf, oregano and pepper. Simmer gently with lid on pan until rice is cooked (about 40 minutes). Stir occasionally to stop mixture sticking to base of pan. Add diced tofu and cook for a further 5 minutes.

35 Spicy tofu kebabs

3 servings

400g tofu2 tablespoons soya sauce
1 tablespoon smooth peanut butter
1 tablespoon chilli bean sauce
1 tablespoon vegetarian dry sherry

Put the soya sauce, peanut butter, chilli bean sauce and sherry into a mixing bowl and stir thoroughly. Cut the tofu into cubes about 25mm. Put the cubes into the marinade and lightly stir using a fork. Leave to stand for about 1 hour. Put the tofu on to skewers and grill for 2 minutes on each side. Serve hot with chunky peanut butter.

36. Sweet and sour tofu

3 servings

2 carrots
2 courgettes
1 leek
1 onion
150g bean sprouts
150g pineapple cubes canned in own juice (drained)
150 ml pineapple juice unsweetened (include juice from drained cubes)
150g tofu (cut into cubes)
1 tablespoon sunflower oil
1 tablespoon cider vinegar
2 tablespoons soya sauce
25g cornflour
2 cloves garlic
1 level tablespoon freshly chopped root ginger

Scrape and peel the carrots and slice thinly. Wash the leek and slice thinly. Trim and wash the courgettes and cut into dice. Peel and dice the onion and crush the garlic. Heat the oil in a wok, add the ginger and garlic and fry for 1 minute. Add the freshly prepared vegetables and cook for a further 5 minutes. Mix the pineapple juice, vinegar and soya sauce together. Add this to the wok. Blend the cornflour with a little water and stir this in to thicken the mixture. Finally add the bean sprouts, pineapple cubes and heat through.