Grilled Tofu

An easy perparied grill tofu with variety of seasonings and some optional condiments will add to any side-dishes.

두부 구이 (South Korea)

/dubu bunchim/ "pan-fried tofu"

ഗ്രിൽഡ് ടോഫു (Malaysia)

/grild tophu/

Tahu Panggangh (Indonesia)

เต้าหู้ย่าง (Thailand)

/têāh̄ū̂ ỳāng/

烤豆腐 ( China)

/kǎo dòufu/

&

焼き豆腐 (Japan)

/yakidōfu/ 

all have their unique, grilled tofu recipes. 

Serves 4-6

Preheat the grill or

grill pan on the stove.

Tofu:

2 16-ounce (455 g) organic extra-firm tofu

2 Tbs. (30 ml) and little extra, organic avocado oil 

Optional seasonings: 1 1/2 Tbs. (22 ml) of

fajita seasoning, chili powder, curry powder, tamari, or soy sauce/(GF) liquid aminos

Optional toppings: 

organic lime wedges, cilantro lime dressing, sesame ginger dressing, or parsley

1. Wrap the tofu in paper towels.

2. Put a heavy object on top for 30 minutes or microwave for a minute or two.

3. Cut each block of tofu into 4 slices.

4. Drizzle with oil for the powder option seasonings. Use your hand to coat if using one of the liquid seasonings.

5. Brush the grill with oil.

6. Grill the tofu for 2-3 minutes on each side. Then remove.

7. If you are using one of the powders, serve with lime wedges or dressing.

7. If you are using one of the liquids, drizzle with a little more of the liquid.

Do you want to try some other tofu recipes?

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Homemade Edamame Falafel Pita Bread

Pita is a pocket, flatbread from the Middle East. Tear and  dip in hummus, make a pocket and stuff it, or flatten it for a pizza base. It is popular street food, originated in Egypt. 

Add an Asian vegetable, gluten free edamame soybeans, which is full of vitamins and minerals.  Then top with the sauce below, and people would want seconds. 

Pita was first mentioned in English in 1936, from the Modern Green word πίτα /pita, "bread cake, pie". The ancient Green work passed to Latin as picta "pizza". 

P.S. You can buy (gluten-free) pita bead. But what fun is that, when you can make your own.

Serves 4

Preheat the oven to 400ºF/200ºC.

falafel:

3 cups (390 g) frozen, organic shelled edamame*, thawed

1 cup (130 g) chopped parsley

2 chopped organic garlic

1/2 cup (65 g) chopped organic red onion

3 Tbs. (45 g) (gluten free) flour

2 Tbs. (30 ml) organic lemon juice

2 tsp. (4 g) each, cumin and coriander

1/4 tsp. (1,5 g) baking [powder 

~Egyptian Arabic~

وا َحـ /waahid/ ١ 1. Add the ingredients to a food processor. Blend until smooth.

إتنين /‘itneen/ ٢ 2. Line a baking sheet with parchment paper.

تـَلا َتـَة /talaata/ ٣ 3. Use an ice cream scoop to make balls or roll small handful to make about 12 falafels.

أربـَعـَة /‘arbaAa/ ٤ 4. Bake for 15 minutes, then flip and bake another 15 minutes.

sauce:

about 1 cup tightly packed, soft organic tofu (200 g), press out the water

1/4 cup (30 g) tahini (is GF and DF)

chopped mint

organic lemon zest

paprika

خـَمسـَة /kamsa/ ٥ 5. Blend all together.

filling:

each sliced organic: cucumber, tomatoes, organic lettuce or spinach

Serve:

سـِتّـَة /sitta/ ٦ 6. Cut the pitas open but not all the way through.

سـَبعـَة /sabAa/ ٧ 7. Stuff with falafels and fillings.

تـَما َنيـَة /tamanya/ ٨ 8. Drizzle with the sauce.

If you enjoy Middle Eastern cuisines, try some of these dishes:

* With the leftovers, enjoy a Japanese Edamame Snack

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Tofu Tacos!

Tofu is not native to Latin American recipes, but people are eating vegan and vegetarian foods with classic Latin American flavors.

¡Tacos de Tufu! (Spanish)

Serves 4

2 4-ounce (225 g) organic extra-firm tofu

2 Tbs. (30 ml) each: soy sauce or GF liquid aminos  and avocado oil

1/3 cup (45 g) organic tomato paste

paprika, cumin, chili powder, oregano and/or thyme

minced garlic

sliced shallots

sliced cremini organic mushrooms

8 organic coin tortillas

toppings:

diced avocado

(GF) cheese

organic lime juice

organic salsa

(GF) cheese

chopped chipotle chili peppers

green chilis 

shredded organic lettuce

uno 1.  Press out the water in the tofu for about 1o minutes.

dos 2. Use a folk to crumble the tofu.

tres 3.  Whisk together the oil, spices, tomato paste, garlic, and soy/liquid aminos.

cuatro 4. Mix the remaining sauce and tofu

cinco 5. Heat a skillet to medium-high and add the tofu mixture. Cook until warmed.

seis 6. Remove the tofu and set aside.

siete 7. Sauté the mushrooms and shallots.

ocho 8. Heat the tortilla shells.

nueve 9. Serve: tofu and mushroom mixtures with the toppings of choice.

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Korean Tofu

Though tofu originated in China nearly 2 000 years, it has found its way into many East Asian and Southeast Asian cuisines. Benjamin Franklin was the first American to mention "Towfu" in a letter in 1770 while visiting London. The first tofu company in the U.S. was in 1878. But, it was not well known until middle of the 20th century. 

Korean tofu is marinated in various spices and varies from family to family.

두부 (Korean)

/dubu/

1 package of organic, firm tofu

3 Tbs. (45 ml) soy sauce or gluten-free liquid aminos

4 Tbs. (60 ml) water

garlic minced (to taste)

1 Tbs. (6 g) paprika and for more heat, cayenne pepper 

1 Tbs. (15 g) organic honey

1 Tbs. (15 ml) sesame oil

organic green onions, chopped

sesame seeds

일 /il/ 1. Press the tofu with heavy object for 15 minutes to release the water or heat in the microwave for 4 minutes.

이 /ee/ 2. Cut into small squares.

삼 /sam/ 3. Fry in the oil until it turns brown.

사 /sa/ 4. Whisk: soy sauce/liquid aminos, water, garlic, spices,and honey.

오 /oh/ 5. Pour the sauce over the tofu.

육 /yook/ 6. Garnish with green onions and sesame seeds.

칠 /chil/ 7. Serve as a side dish.

Here are many more tofu dishes: 

https://veggiefernandezs.blogspot.com/search/label/tofu

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Tofu Fajitas à la Vegan

Finding Latin American vegan dishes without meat can be difficult. Tofu is a nice alternative.

Fajita (Spanish: little strips) is grilled meat, chicken, or shrimp served with sizzling onions, bell peppers and various toppings.

Fajitas de tofu (Spanish)

Serves 4

Preheat the oven to 400ºF (200ºC)

~Use organic ingredients if possible.~

14 ounces (400 g) extra-firm tofu

1 tsp. (5 g) or more to taste, each: paprika, chili powder, and Himalayan salt

1/2 tsp. (2,5 g) or more to taste, each: garlic powder, black pepper, cumin, and sugar

bell peppers, thinly sliced

red onion, thinly sliced

2 Tbs. (30 ml) olive or avocado oil

(gluten-free) tortilla shells

optional toppings:

• red or green salsa
• pico de galio
• lime wedges
• (dairy-free) shedded cheese(s)
• shredded lettuce
• chopped cilantro and/or parsley 
• sliced jalapeños
• (dairy-free) sour cream, Mexican crema  and/or yogurt
• diced tomatoes
•  guacamole
• slice avocado

uno 1.  Drain the tofu. Wrap with a towel and place a heavy object on top for at least 15 minutes or place in a microwave for 2-4 minutes.

dos 2. Whisk the seasonings.

tres 3. Add the bell peppers, onions, and 1 Tbs. (15 ml) oil. Mix.

cuatro 4. Place on a baking sheet with parchment paper.

cinco 5. Slice the tofu into strips. 

seis 6. Toss with 1 Tbs. (15 ml) oil and the rest of the spices.

siete 7. Add to the baking sheet, without touching the vegetables.

ocho 8. Bake for 30-35 minutes.

nueve 9. Serve on top of tortillas shells and any of the optionals items.

diez 10. Serve with organic: 

• Mexican rice, Spanish rice, or cilantro-lime rice
• refied or back beans
• Mexican street corn (elote), corn salsa, or roasted corn on the cob
• tortilla chips with salsa or queso (cheese)

¡Buen Provecho!

"Good profit or seize"

Try some of the other tofu recipes:

https://veggiefernandezs.blogspot.com/search/label/tofu

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Rice and Tofu Dish

 Cook everything in the rice cooker!

米饭豆腐 (Chinese)

/mifàn dòufu/

1 cups (130 g) organic rice,  washed

2 cups (480 ml) water

1 diced organic onion

4 minced organic garlic cloves

1/2 pack organic firm tofu or more to taste, press out the liquid and cut into cubes

1 inch (2,5 mm) minced organic ginger

2 tsp. (10 ml) sesame oil

1 Tbs. (15 ml) each: soya sauce or gluten-free liquid aminos, cooking wine, and oyster sauce

i /e:/

一 /yī/ 1. Add the rice to a rice cooker.

二 /èr/ 2. Add the water, sesame oil, soya sauce/liquid aminos, wine, and oyster sauce. Mix.

三 /sān/ 3. Add the rest of the ingredients on top of the rice.

四 /sì/ 4. Cook as directed on the rice cooker.

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Stir Fry Tofu with Mangos

  I usually do not add fruit to a stir fry, but I have leftover mango from the Tofu Mango Dessert...

豆腐とマンゴーの炒め物 (Japanese)

/tōfu to mangō no itamemono/

Serves 4

Cooked organic rice

Mango Sauce マンゴーソース /mangōsōsu/:

1 organic mango, peeled, cored, and chopped

2 Tbs. (30 ml) each: GF liquid aminos and organic lime juice

1 tsp. (4 g) each: cumin, cornstarch, and chili paste

Japanese

i /long e/

一 /ichi/ 1. Use a food processor or blender to blend all the ingredients.

Stir fry 炒める /itameru/:

olive oil

1 package of organic extra firm tofu, drain and pressed out the liquid for 30 minutes or place in the microwave for a minute or two

chopped organic garlic

grated organic ginger

chopped organic bell pepper

organic onion, cut into fourths

organic spinach

chopped zucchini

sesame seeds

二 /ni/ 2. Cut the tofu into bite-size squares or triangular shapes.

三 /san/ 3. Heat the oil in a wok or a skillet over medium heat. 

四 /shi/ 4. Add the tofu in small batches and cook until lightly browned. Keep flipping to brown on all sides.

五 /go/ 5. Remove the tofu.

六 /roku/ 6. Add more oil and sauté the ginger. Leave in the pan or remove.

 七 /shichi/ 7. Sauté the vegetables.

 八 /hachi/ 8. Reduce the heat and add the tofu and sauce.

 九 /kyuu/ 9. Add a little (GF) flour and stir until the sauce thickens.

 十 /juu/ 10. Place in a bowl and sprinkle with sesame seeds over the rice.

Try some other

tofu dishes: https://veggiefernandezs.blogspot.com/search/label/tofu

Asian dishes: https://veggiefernandezs.blogspot.com/search/label/Asian

Tofu Mango Dessert: Spicy Mango Tofu Dessert: https://veggiefernandezs.blogspot.com/2024/03/japanese-dessert-tofu-mango.html

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Crunchy Tofu

 Alia likes crispy tofu. What is faster than this recipe? Add as a side-dish to any Asian recipe.

カリカリ豆腐 (Japanese)

/karikari tōfu/

脆皮豆腐 (Chinese)

/cuì pí dòufu/

~Japanese (Chinese)~

i /long e/

一 /ichi/ (yī) 1. Super-firm or extra-firm organic tofu, cut into thick slabs and blot dry.

二 /ni/ (èr) 2. Press the sides into a plate of 1/4 cup (30 g) cornstarch.

三 /san/ (sān) 3. Heat 2 Tbs. (30 ml) olive oil on medium heat.

四 /shi/ (sì) 4. Sauté the tofu until brown on both sides, 8-10 minutes.

Said before eating...

いただきます (Japanese)

/ētadakēmas/

lit. I will humbly accept it.

Try some other 

Asian dishes: https://veggiefernandezs.blogspot.com/search/label/tofu

or

tofu recipes: https://veggiefernandezs.blogspot.com/search/label/tofu

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Hawaiian Tofu Bowl

 Hawaiian islands have many ethnic cuisines. We are substituting seafood "poke" with tofu. 

Kīʻaha tofu (Hawaiian)

Serves 4

1 package of organic super-firm or extra-firm tofu, cut into cubes

1 tsp. (5 g) cornstarch

3 Tbs. (45 ml) (gluten-free) liquid aminos or soy sauce

1/4 cup (60 ml) water

1 tsp. (4 g) organic brown sugar

1 cup (130 g) organic red cabbage, shredded

1 Tbs. (15 ml) white balsamic or organic rice vinegar

1/4 cup (30 g) (dairy-free) mayonnaise

grated organic ginger

1 tsp. (5 ml) sesame oil

2 Tbs. (30 ml) peanut oil

minced organic garlic

cooked organic edamame

cooked organic rice

sliced organic scallions

optional sautéed organic:

• quartered onions
• sliced bell pepper
• sliced zucchini
• cashew nuts
• Asian vegetables
• coconut strips

ʻekahi 1. Whisk together; cornstarch, soy sauce/liquid aminos, sugar, and water.

ʻelua 2. Toss the cabbage with vinegar in another bowl.

ʻekolu 3. In a third bowl, whisk the mayonnaise, ginger, sesame oil, and 2 tsp. (10 ml) of water.

ʻehā 4. Heat the peanut oil in a wok or nonstick pan over medium heat.

ʻelima 5. Sauté the tofu until brown on both sides.

ʻeono 6. Remove the tofu and stir-fry the ginger for 1/2 minute.

ʻehiku 7. Sauté any optional items. (Add more soy sauce if needed.)

ʻewalu 8. Add the soy mixture and tofu. Stir.

ʻeiwa 9. Add rice to bowls, top with the stir-fry mixture, then edamame.

ʻumi 10.  Drizzle with the sauce and top with scallions and cabbage.

Hele mai ai! (proper)

Come eat!

Mai ai! (common)

Come food!

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Japanese Dessert: Tofu Mango

Japanese cruise can be quite different from Western cruise. After living in Japan for 13 years, I miss the many desserts they have to offer. Add tofu for protein and antioxidants. You have a healthy after dinner treat for you and your guest.-Mike

Serves 4

1 1/2 cups (195 g) frozen organic mango cubes

2 Tbs. (30 g) organic sugar

1 Tbs. (15 ml) organic lemon juice

2 blocks of organic silken soft tofu, chilled

sliced mint leaves

fresh mango for garnish

1/4 cup (60 ml) water

~Japanese~
i /long e/
一 /ichi/ 1. In a saucepan, add water, frozen mango, sugar, and lemon juice.

二 /ni/ 2. Bring to a boil, reduce to medium, and simmer about 7 minutes into a syrupy liquid.

三 /san/ 3. Purée the mixture.

四 /shi/ 4. Cut each block of tofu into 2 rectangles, then into cubes.

五 /go/ 5. Place in bowls, pour the sauce on top, garnish with mint and fresh mango cubes.

Try some other 

desserts: https://veggiefernandezs.blogspot.com/search/label/desserts

tofu recipes: https://veggiefernandezs.blogspot.com/search/label/tofu

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Creamy Tofu Mayonnaise

 Do you want mayonnaise without eggs but with more protein? Try this creamy alternative.

クリーミー豆腐マヨネーズ (Japanese)

/kurīmī tōfu mayonezu/

(i /long e/)

Makes enough for 4 salads

8 ounce (225 g) organic soft tofu 豆腐

2 Tbs. (30 ml) grapeseed or olive oil

1-2 Tbs. (15-30 ml) organic lemon juice

1 tsp. (5 g) each: dry mustard and miso

little maple or agave syrup

一 /ichi/ 1. Rinse and drain tofu.

二 /ni/ 2. Place in a blender or food processor.

三 /san/ 3. Str with 1 Tbs. (15 ml) of lemon juice.

四 /shi/ 4. While mixing, add remaining toppings and scraping down sides.

五 /go/ 5. Add more lemon and mustard to taste.

六 /roku/ 6. Add a splash of water if you like thinner consistency.

 七 /shichi/ 7. It can be stored in the refrigerator for up to a week.

 八 /hachi/ 8. Serve over any type of salad, vegetables, fish, or meat.

Try some of other sauces for all types of dishes:

https://veggiefernandezs.blogspot.com/search/label/sauces

also Tofu Basil Mayonnaise:

https://veggiefernandezs.blogspot.com/2014/09/tofu-basil-mayonnaise.html

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Orange Tofu

Orange chicken taste great, but orange tofu is healthier. Chicken beast is slightly lower in fat, some saturated and cholesterol; tofu contains all monounsaturated and polyunsaturated fats, aka the "good" kind. 

橙汁豆腐 (Chinese)

/chéngzhī dòufu/

Serves 4

28 ounce (800 g) organic firm tofu

2/3 cup (85 g) cornstarch, potato starcher, or tapioca starch

lemon pepper

olive oil

2 tsp. (10 g) grated organic ginger

1/2 tsp (2,5 g) red chili flakes

2 Tbs. (30 g) minced organic garlic

1/2 cup (65 g) organic brown sugar

1/2 cup (120 ml) each organic: orange juice and rice vinegar

organic orange zest

6 Tbs. (900 ml) soy sauce or GF liquid aminos

2 tsp. (10 ml) each: fish sauce and sesame oil

chopped organic green onions

organic cooked rice

一 /yī/ 1. Drain the water from the tofu.

二 /èr/ 2. Tear the tofu into bite-sized pieces.

三 /sān/ 3. In a bowl, mix the tofu with the cornstarch and lemon pepper.

四 /sì/ 4.  Add the oil to a wok or large skillet on medium high heat.

五 /wǔ/ 5. Carefully lower the coated tofu into the oil and spread apart. Do no touch or move the pieces.

六 /liù/ 6. Allow the pieces to sear and form a golden crust, about 7 minutes.

七 /chī/ 7.  Remove and place on paper towel or a rack.

八 /bā/ 8. To the wok, add the ginger, red pepper chili flakes, and garlic. Cook about 30 seconds.

九 /jiǔ/ 9. Stir in the sugar, orange juice, rice vinegar, fish sauce, and soy sauce/liquid aminos. Cook about 5 minutes.

十 /shí/ 10. Add the tofu and coat with the sauce.

十 一 /shíyī/ 11. And orange zest and turn off the heat.

十二 /shíèr/ 12. Mix in the sesame oil.

十三 /shísān/ 13. Serve rice as a side dish or tofu over rice with the chopped green onions.

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