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If you have been looking to start adding tofu to your weekly meal plans as a vegan protein source, then you have really hit the jackpot. In today’s post, I am going to be sharing my top 15 vegan tofu recipes to try and make for your weekly meals. You’ll find all kinds of recipes varying from tacos to sliders and even a few rice bowls!
If you know anything about me, it’s that I love tofu.
I cook with tofu in so many dishes that my life wouldn’t be complete without it! Tofu is so simple to work with and versatile enough that working it into any dish is quick and easy.
I know that many of my nutrition clients have negative ideas about tofu, but I’m here to show you that tofu is a must-have ingredient in your kitchen!
Here are some of my favorite recipes.
Before I share these vegan tofu recipes with you, I first wanted to answer some questions I frequently get asked when it comes to these tofu recipes.
Tofu is a vegan protein source essentially made from soybeans. It’s made with soy milk from soybeans, water, and a coagulant that helps the tofu form and solidify into a block.
Depending on the type of tofu you get, it is typically a creamy and super versatile ingredient when it comes to using it in different recipes.
While many ingredients are categorized by flavor, color, or shape, tofu is categorized by its texture. There are actually 5 different types of tofu options you could buy.
This is determined by how much water content the tofu contains.
To give you a better visual, think of it like this. Silken tofu is often compared to a soft cheese like creamy cream cheese which makes it perfect for desserts like vegan cheesecake! Super firm tofu is much denser and almost meat-like. Many prefer to slice it and simply grill it or pan-fry to eat for a healthy weeknight meal.
Honestly, it doesn’t really taste like much. It has a very mild and bland flavor which can really work in your favor when it comes to these vegan tofu recipes!
When you cook with tofu, it tends to take on the flavor and seasoning of whatever you add to your dish.
Depending on the vegan tofu recipes you decide to try and the type of tofu the recipe calls for, you are going to want to prep the tofu before you use it. And, what I mean by prepping it, is to squeeze out as much of the water content as you can from the tofu so that it can properly cook and absorb all of the flavors from the recipe.
There are two different ways to do this:
Note: This is the quickest way to do it but you might not get all of the water out.
Note: This method is more time-consuming but the most effective for getting rid of the water content for these vegan tofu recipes. If you eat a lot of tofu like we do, you may want to consider grabbing a tofu press for easy prep.
Like I mentioned before, tofu is a great source of protein on a vegan diet. It’s also low in calories and fat but high in iron, calcium, and magnesium. A study published in March 2020 in the journal Circulation found that people who ate at least one weekly serving of tofu had an 18% lower risk of developing heart disease compared with those who ate these foods less than once a month.
While there are many out there who have the time (and patience) to make their own tofu, I usually like to visit my local grocery store and buy some organic tofu in the refrigerated vegan food section.
Whether you like tofu for breakfast, lunch, or dinner, there is something here for you. Plus, most of these vegan tofu recipes are simple, nutritious, and quick to put together!
If you are looking to dive deep into starting a healthier lifestyle, I just released a new 7-day email course on “The Ultimate Guide to Plant-Based Protein” with 40 new recipes- and it’s FREE!
You’ll learn everything there is to know about plant-based protein options and how to incorporate them into your everyday recipes.
If you are looking for more healthy food inspiration, here are some recipe roundups you might enjoy:
I hope this post on vegan tofu recipes was helpful to you and inspired you to try tofu. If you do, I’d love to know any comments, thoughts, or questions you may have about these easy vegan tofu recipes!
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