Tofu toppings

Vegetarian Journal, March-April, 2003 by Jacqueline Dunnington

TUFO is the prepared curd of the white milk from soybeans. It is traditionally used in East Asian cooking in a myriad of forms, from the standard soft squares to chunks pickled in plum vinegar. The word tofu, as spelled in the west, comes from Japan where the first mention of it was in the 12th century, used in reference to the Buddhist vegetarian fare. In old Mandarin Chinese it was tou-fu, now pronounced dou-fu; in the Philippines it is called tokawa.

In the United States, tofu can be bought in a silky state (soft), medium-textured, or hard-pressed. You can even find lite versions of tofu. Firm tofu gives the cook consistency control, while soft tofu is close to cream. When fresh, it is virtually without scent. As tofu can spoil, be sure to check the expiration date on each package. Enjoy these recipes!

TERIYAKI, SESAME, AND
TOFU TOPPING FOR GREENS
(Serves 4)

Try a new top hat for your cooked
green vegetable of choice.

1/2 cup finely chopped red pepper
4 shallots, peeled and finely chopped
2 Tablespoons sesame oil
1 cup crumbled firm tofu
1 pinch dried basil
2 Tablespoons low-sodium teriyaki sauce
2 Tablespoons sesame seeds

Saute peppers and shallots in oil over
low heat until soft. Remove from
stove and add tofu. Whip mixture
in a blender, adding basil, teriyaki
sauce, then sesame seeds. (If needed,
add a few drops of hot water while
whipping.) Serve at once over steamed
greens, such as spinach, chard, or
broccoli. This is also a great topping
for hot brown rice or pasta.

Total calories per serving: 156   Fat: 12 grams
Carbohydrates: 7 grams            Protein: 7 grams
Sodium: 169 milligrams            Fiber: 1 gram

SAVORY TOFU
MOCK SOUR CREAM
FOR BAKED POTATOES
(Serves 4)

Your classic baked potato awaits this
simple, elegant complement.

4 large scrubbed baking potatoes
1 large yellow onion, minced
2 Tablespoons olive oil
1/3 cup trimmed and finely chopped chives
1 cup soft tofu, blended
2 Tablespoons finely chopped fresh parsley
Salt or salt substitute and freshly cracked
  pepper to taste

Bake potatoes in usual manner
until done. Meanwhile, saute
onions in oil until clear, then add
chives. Remove mixture from heat;
add tofu, parsley, and seasonings.
Whip mixture in a blender. Cut
open potato tops and spoon in
mixture. Serve at once.

Total calories per serving: 242   Fat: 9 grams
Carbohydrates: 36 grams           Protein: 6 grams
Sodium: 15 milligrams             Fiber: 4 grams

TOFU-GUACAMOLE
SALAD DRESSING
(Serves 4-6)

Here's a healthy, savory, southwestern-style
treat for a salad topping.

3 large, ripe avocados, peeled and pitted
1 large, very ripe tomato, peeled and
  crushed
1/2 cup very finely chopped cooked green
  chilies (Canned chilies are fine.)
1/2 cup very finely chopped whites of
  scallions
1 teaspoon extra finely chopped cilantro
I teaspoon lemon juice
1 cup soft tofu, blended
1 pinch of garlic salt

Mash avocados with all other
ingredients in a serving bowl using
a fork. Chill for a few hours and
serve on top of raw, organic greens.
(Great with spinach leaves.)

Total calories per serving: 258   Fat: 24 grams
Carbohydrates: 17 grams           Protein: 8 grams
Sodium: 209 milligrams            Fiber: 12 grams

COLORFUL TOFU
TOPPING WITH RICE
(Serves 6)

A tasty topping free of dairy products
and oil. When serving, place a few
asparagus or leek stalks across the top
of the rice bed.

1 1/2 cups soft tofu
2 Tablespoons lime juice
4 Tablespoons chopped cilantro (Reserve
  one Tablespoonful for garnish.)
3 scallions, trimmed and finely chopped
1/3 cup scrubbed, peeled, and grated carrots
1/3 cup chopped red bell pepper
1/3 cup chopped green bell pepper
Pinch of salt or salt substitute
Freshly ground pepper to taste
4 cups cooked brown or wild rice

In a blender, whip tofu until
smooth. Blend in all vegetables
and seasonings until smooth.
Spoon into a double boiler and
warm over hot water. Pour equal
portions over hot rice, and garnish
with cilantro before serving.

Total calories per serving: 154   Fat: 2 grams
Carbohydrates: 28 grams           Protein: 8 grams
Sodium: 11 milligrams             Fiber: 3 grams

QUICK-FIX TOFU
PASTA SAUCE
(Serves 4)

International cuisine at its simplest.

2 cloves garlic, crushed
1 medium yellow onion, slivered
1/4 cup olive oil
1 pound firm tofu, cut in small cubes
1 1/2 cups prepared crushed tomatoes
  (preferably low-sodium variety)
1 large pinch dried oregano
1/4 cup finely chopped fresh parsley
Freshly cracked black pepper to taste

Saute garlic and onions in oil
along with tofu cubes until tofu is
brown. Stir in crushed tomatoes
and seasonings. Simmer about 15
minutes and serve steaming hot
atop pasta of your choice. A cold
green salad is great with this dish.

Total calories per serving: 238   Fat: 19 grams
Carbohydrates: 10 grams           Protein: 10 grams
Sodium: 21 milligrams             Fiber: 2 grams

DOUBLE-ALMOND
TOFU SAUCE FOR FRUIT
(Serves 4)

Bananas and mangoes cry out for
this topping.

1 cup cooked, chopped dried apricots
One 8-ounce package soft tofu
1/4 cup finely ground almonds
1/4 cup rice syrup
1 dash of lemon juice
1/2 teaspoon almond extract

Soften apricots by boiling in water.

Whirl all ingredients in a
blender. Chill and serve over fruit
of your choice.

Total calories per serving: 249   Fat: 7 grams
Carbohydrates: 43 grams           Protein: 6 grams
Sodium: 23 milligrams             Fiber: 2 grams

TOFU-GINGER TOPPING
WITH BOK CHOY
(Serves 4)

No need to fly to Asia to savor this
meal, tailored for vegans.

2 Tablespoons low-sodium soy sauce
1 large clove garlic, crushed
1 Tablespoon peeled and crushed ginger root
2 -3 Tablespoon vegetable broth
2 Tablespoons sesame oil
3 cups finely shredded bok choy
1 1/2 cups firm tofu, crumbled
1/2 cup trimmed and finely chopped scallions
4 cups cooked oriental noodles of choice
3 Tablespoons sesame seeds

Blend soy sauce, garlic, ginger root,
and broth in a ceramic bowl. Let
this sauce stand about 20 minutes.

Meanwhile, heat oil over low
flame in a deep wok or skillet. Add
bok choy, crumbled tofu, and scallions.
Stir-fry for 3 minutes. Add
marinade and cook to reduce liquid.
Top hot noodles with the tofu-based
sauce. Garnish with sesame seeds.

Total calories per serving: 378   Fat: 15 grams
Carbohydrates: 50 grams           Protein: 12 grams
Sodium: 396 milligrams            Fiber: 4 grams

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Tofu toppings

Vegetarian Journal, March-April, 2003 by Jacqueline Dunnington

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