Healthy and delicious tofu recipes you’ll keep coming back to

If you are interested in taking a step towards improving your health and making a positive impact on the environment, Mumbai chefs have shared easy-to-make tofu recipes for you to relish. A star ingredient, tofu is made out of soybeans and is a staple across vegan-friendly menus across India. From salads to curries, these protein-rich delicacies will leave you wanting for more.

Tofu wrap
A meal for those on the go, the tofu wrap is the ideal quick bite. Gone are the days when tofu was limited to Asian specialties, according to Chef Amit Sherry at Cafe Noir. "From its humble beginnings to its widespread popularity, tofu has played a significant role in Chinese cuisine for centuries. We have made it a full meal by making it a healthy wrap by adding fresh veggies, garlic spread, easy to make, yet a travel snack too," shares Shetty.

Ingredients:

Keto wrap 1 no
Black garlic spread 1 tbsp
Romaine lettuce 50 gm
Blanch tomatoes 30 gm
Vegan mozzarella cheese 15 gm
Vegan cheddar cheese 10 gm
Tofu 20 gm

Method:

1. On to your keto wrap, put 1 tbsp of black garlic spread and spread evenly.
2. Now imagine your base with 4 quadrants each quadrant (i.e. 1/4th of the total base) will have one element.
3. In the bottom left part place the lettuce evenly, on the quarter above that, place blanched and sliced tomatoes.
4. On to the 3rd quadrant, spread both the cheese; and in the last one, place fried tofu.
5. Cut the wrap from the centre towards the outer edge of the base.
6. Fold one quadrant over another and finally a triangular wrap will be formed.
7. Apply some vegan butter on both sides of the wrap and grill it until it gets golden brown on top.
8. Cut in half and serve alongside with homemade pickle.

Tofu in Thai peanut sauce
If you are fond of spicy comfort food, this recipe might just do the trick for you. The simple 5-step preparation is sure to enhance its repeat value. "Our Tofu in Thai Peanut Sauce is a symphony of textures - crispy tofu in a creamy, sweet-and-spicy peanut bath. It's a protein powerhouse that proves plant-based dishes can dazzle your taste buds. It's a breeze to whip up at home and feels like a warm hug on a plate, but guilt-free and ready to fuel your Veganuary goals," says Chef Krishna Prasad at Tao Asian Kitchen.

Ingredients:
Firm tofu, cubed 1 block
Coconut milk 2 cups
Garlic 2 cloves
sugar 1 tbsp
Salt 1 tbsp
Crusted peanut 1 tbsp
Schezwan sauce 1 tbsp
Fresh coriander and spring onions for garnish

Method:
1. Start by pressing the tofu then cut it into cubes.
2. In a small saucepan, combine coconut milk and schezwan sauce, sugar, and salt to prepare your Thai peanut sauce.
3. Add the garlic.
4. Add the tofu cubes to the pan and this peanut sauce together until the sauce is cooked properly.
5. Garnish with fresh coriander and spring onion.

Tofu artichoke salad
For the health-inclined, this hearty salad is a symphony of flavours and textures. Chef Hitesh Shanbhag at Neuma tells us that each ingredient, from the silken tofu to the avocados in a tahini dressing, plays a crucial role. "Garnished with sesame seeds, pepperoncino, and red radish this salad packs a refreshing punch," adds Shanbagh.

Ingredients:
Lolo rosso lettuce 40 gm
Rocket lettuce 40 gm
Iceberg lettuce 40 gm
Tofu cubed 60 gm
Sesame dressing 20 ml
Roasted cashewnuts15 gm
Red radish few slices
Red chilli sliced 2 gm
Avocado slice 1/4 no
Roasted Sesame Seeds 2 gm
Grilled artichoke 40 gm
For white sesame dressing:
White sesame seeds 100 gm
Red wine vinegar 30 ml
Sesame oil 100 ml
Dijon mustard 50 gm
Salt 5 gm
Olive oil 200 ml

Method:
1. Take a mixing bowl.
2. Combine all the lettuce in equal portions.
3. Add sesame dressing to the bowl and mix the lettuce with the dressing.
4. Add tofu and artichoke to the mixture and plate.
5. Garnish with thin slices of avocado.
6. Finish it off with roasted sesame, cashew nuts, red chilli slice, and red radish.

Balinese tofu and rice
Curry and rice might be the most popular dish across Asia. While flavours and ingredients vary from country to country, the appeal never fades away. "A blend of local spices, such as turmeric, lemongrass, and shallots, this aromatic dish captures the essence of Indonesia's rich gastronomic heritage, and offers a balance of savoury and slightly sweet notes," says Chef Prakash Joshi at Epitome.

Ingredients:
For the curry paste

Jalapeno peppers 10 no
Thai chilies 5 no
Shallots, chopped 4 tbsp
Lemongrass, chopped 4 tbsp
Fresh galangal slices 5
Fresh Turmeric 1 tsp
Garlic, minced 1 tsp
Fresh basil leaves 1/2 cup
Fresh kaffir lime leaves 12 no
Salt
White pepper
Olive Oil

Vegetables for curry

Baby carrot 1/4 cup
Green bell pepper, diced 1/4 cup
Silken Tofu 1/4 cup
Cucumber 1 no
Pok choy 1 no
Coconut milk 1 1/2 cups

Method:

1. Saute garlic, basil, galangal jalapenos, shallots, kaffir lime leaves, fresh turmeric, lemongrass. Remove from heat and reserve.
2. Add the sauteed vegetables in a blender and process until you get a smooth paste.
3. Saute the curry paste with the oil. Slowly stir in the coconut milk. Bring to a boil and simmer until slightly thickened.
4. Add the vegetables. Simmer until the vegetables are cooked for approximately 2-3 minutes.
5. Gently add tofu, and check the seasoning as per your taste.
6. Serve over warm Jasmine rice.