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Five Tofu Recipes

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Five Tofu Recipes

Tofu is a food of Chinese origin which can replace common cheese and somehow a healthier option. To make this food, you should clot soybean juice and then press the resulting curd in the form of cubes. There are different varieties of tofu, fresh or processed tofu can be found. This is a food that has very little taste and smell, and can be used in both savory and sweet dishes.

Tofu is a food low in calories, iron, an important mineral for the basic functions of the body, has no cholesterol because it is of plant origin, so it is ideal for preventing cardiovascular disease and diabetes. The tofu also contains calcium (the percentage depends on the coagulant that is used in its preparation), essential for the development and maintenance of the skeletal system, and contain magnesium, and especially important for those athletes. Below are some recipes for you to enjoy this nutritious food:

Tofu burgers


  • ¼ kg of tofu 
  • 1 cup of grated carrot 
  • ½ cup of finely chopped onion 
  • 2 cups of oat flakes 
  • 1 cup of rice (preferably integral) 
  • Soy sauce 
  • 3 tablespoons of olive oil 
  • 2 tablespoons of rice flour 
  • Salt to taste


  1. Mix together all ingredients in a saucepan, slowly incorporate and integrate a uniform dough. 
  2. Add salt and soy salt to taste. 
  3. Shape the dough like hamburger.
  4. You can grill in the pan or baking sheet.
  5. Serve with bread or as a burger with a salad.

Tofu croquettes with herbs



  1. In a saucepan, drain shredded tofu, oats, eggs, squash and very finely chopped. 
  2. Stir well and with this dough and make croquettes.
  3. In a separate saucepan, whisk the remaining two eggs with dash of milk.
  4. Soak each croquette into the egg.
  5. Add bread to croquettes.
  6. Stir-fry in oil each one.
  7. You can serve hot or cold. Accompany with a salad of lettuce and tomatoes.

East Tofu


  • 1 kg of white cabbage 
  • 2 tablespoons of olive oil 
  • 2 onions chopped 
  • 6 diced carrots 
  • 3 sticks of celery chopped 
  • 4 cups of pre-cooked brown rice


  1. In a pan with oil, stir-fry the onion, carrots, celery and cabbage white. 
  2. Cook over medium heat without the vegetables are soft too. 
  3. Without turning off the heat, add the tofu squares and the soy sauce to taste. 
  4. Serve over brown rice.

Mediterranean Salad


  • 2 cups of barley (previously cooked in water for 1 hour). 
  • 1 cup of water for cooking barley 
  • 1 teaspoon of miso paste 
  • 250 grams of tofu cubes 
  • 4 sprigs of chopped celery 
  • ½ cup of chopped walnuts 
  • 2 tablespoons of sunflower seeds (or to taste) 
  • 1 cup of chopped apples 
  • The juice of two lemons
  • Salt to taste


  1. Blend barley. 
  2. In the cup of boiling water, add the tofu, barley and miso paste. Mix. 
  3. Add chopped celery, walnuts, sunflower seeds, apples, salt and lemon.

Mexican Enchiladas of tofu


  • 1/2 finely chopped onion 
  • 300 grams of tofu 
  • 2 largetomatoes
  • 5 garlic cloves
  • Juice of one lemon 
  • Soy sauce 
  • ¼ cream 
  • Tortillas


  1. Prepare the tofu in a pan: crumble and integrate with the onion, soy sauce, lemon and salt to taste. 
  2. Sauce: In blender, grind the tomatoes, garlic, some onion, salt and seasoning to taste. 
  3. Season the sauce in a skillet over medium heat for 5 minutes. 
  4. In a separate pan, stir-fry the tortillas. When hot, fill with tofu and close it as a quesadilla. 
  5. Let it brown a bit and then pull on a plate and serve. 
  6. Bathe with tomato sauce and decorate with a little cream and chopped onion on top. 
  7. Serve warm.

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Tags: enchiladas recipes with tofu soybean tofu tofu with croquettes

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1 Reviews about Five Tofu Recipes
on 26/11/2014
That mediterranean salad sounds fantastic, and acutally, so do all of the other recipes here. I have tried quite a few of the recipes listed on this website, and they all turn out so much better than I even expect beforehand, so I will definitely keep trying your recommendations. Do you have a chef that writes for you?

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