My Guide to Cooking Amazing Tofu As a single... | Garden of Vegan

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High-res My Guide to Cooking Amazing Tofu
As a single ingredient, tofu has a lot to offer and it’s worth learning how to cook it well. I’ve gathered together all of my tofu recipes, tutorials, tips, and tricks together into this all-inclusive tofu resource.  You’ll be enjoying amazing tofu dishes in no time!
Why do you need to learn how to cook tofu?
It’s high in protein (13g/serving)
A source of calcium and iron
Mild in flavour making it ideal for marinades
Versatile – it can be baked, sautéed, fried, grilled, you name it!
Quick and easy to prepare – it can be flavoured and prepared in as little as 10 minutes
Very cost effective, 1 block ($2.27) = 4 servings ($0.57/serving)
Tofu has some awesome health benefits too! Studies have shown that eating tofu can help to lower bad cholesterol, and 25g of soy protein per day may reduce the risk of heart disease (in combination with a diet low in saturated fat and cholesterol.) Check the label and look for non-GMO tofu.
4 Part Tofu Tutorial:
Types of Tofu
Draining and Preparing Tofu
Marinating Tofu {includes 3 easy marinades}
Cooking Tofu {Baking & Sautéing}
My first post on preparing tofu: How to Prepare Tofu
Tofu Recipes {Mostly Gluten/Nut-free}:
Breakfast:
Vegan Spinach & Mushroom Mini Quiches – Gluten-free, Nut-free optional
Scrambled Tofu Breakfast Wrap – Nut-free
Scrambled Tofu – Gluten-free, Nut-free
Vegan Breakfast Sandwich – Nut-free
Lunch & Dinner:
**Spinach, Avocado, Brown Rice and Seasoned Baked Tofu Salad – Gluten-free, Nut-free
**Burrito Bowl with Salsa Baked Tofu & Chili Lime Kale – Gluten-free, Nut-free
Coconut Curry with Tofu & Brown Rice – Gluten-free
Smoky Maple Tofu Sandwich – Nut-free
Almond Crusted Tofu
Salsa Baked Tofu – Gluten-free, Nut-free
**Tofu Vegetable Noodle Soup {Version 1 – Nut-free} {Version 2 – GF/Nut-free}
Taco Salad with Salsa Baked Tofu – Gluten-free, Nut-free
**Baked Sriracha & Soy Sauce Tofu + 2 Quick & Easy Recipes – Gluten-free, Nut-free
Spinach Avocado & Marinated Tofu Salad
**good recipes to try if you’ve never eaten tofu.
Sides & Multi-Purpose:
Baked Sriracha & Soy Sauce Tofu - Gluten-free, Nut-free
Salsa Baked Tofu - Gluten-free, Nut-free
Asian Marinated Tofu
Read the full post here.
Allergen Disclaimer: Many of these recipes will be Gluten/Nut-free optional with simple substitutions to fit in with your dietary requirements. If you’re making food for someone with a food allergy or other dietary requirement, always make sure to show them the recipe and ingredients BEFORE you start cooking!

My Guide to Cooking Amazing Tofu

As a single ingredient, tofu has a lot to offer and it’s worth learning how to cook it well. I’ve gathered together all of my tofu recipes, tutorials, tips, and tricks together into this all-inclusive tofu resource.  You’ll be enjoying amazing tofu dishes in no time!

Why do you need to learn how to cook tofu?

  • It’s high in protein (13g/serving)
  • A source of calcium and iron
  • Mild in flavour making it ideal for marinades
  • Versatile – it can be baked, sautéed, fried, grilled, you name it!
  • Quick and easy to prepare – it can be flavoured and prepared in as little as 10 minutes
  • Very cost effective, 1 block ($2.27) = 4 servings ($0.57/serving)

Tofu has some awesome health benefits too! Studies have shown that eating tofu can help to lower bad cholesterol, and 25g of soy protein per day may reduce the risk of heart disease (in combination with a diet low in saturated fat and cholesterol.) Check the label and look for non-GMO tofu.

4 Part Tofu Tutorial:

  1. Types of Tofu
  2. Draining and Preparing Tofu
  3. Marinating Tofu {includes 3 easy marinades}
  4. Cooking Tofu {Baking & Sautéing}
My first post on preparing tofu: How to Prepare Tofu

Tofu Recipes {Mostly Gluten/Nut-free}:

Breakfast:

Lunch & Dinner:

**good recipes to try if you’ve never eaten tofu.

Sides & Multi-Purpose:

Read the full post here.

Allergen Disclaimer: Many of these recipes will be Gluten/Nut-free optional with simple substitutions to fit in with your dietary requirements. If you’re making food for someone with a food allergy or other dietary requirement, always make sure to show them the recipe and ingredients BEFORE you start cooking!


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