Vegan Sushi Bowls with Ginger Marinated Tofu

All the flavor and texture of sushi without the hassle of making the rolls. These vegan sushi bowls are perfect for a build-your-own weeknight bowl or to make ahead and enjoy throughout the week. Just 10 ingredients required, naturally plant-based and …

Vegan Sushi Bowls with Ginger Marinated Tofu

All the flavor and texture of sushi without the hassle of making the rolls. These vegan sushi bowls are perfect for a build-your-own weeknight bowl or to make ahead and enjoy throughout the week. Just 10 ingredients required, naturally plant-based and gluten-free, and SO satisfying. Let us show you how it’s done!

Recipe Inspiration

These vegan sushi bowls are inspired by the flavors of sushi, but with a plant-based spin made into bowl form.

Vegan Sushi Bowls with Ginger Marinated Tofu from Minimalist Baker →

Crispy Tofu Lettuce Wraps with Peanut Sauce

In the spirit of spring, we wanted to create some light and simple yet satisfying entrées, and the first idea to come to mind was tofu lettuce wraps!
We’ve tried preparing tofu just about every which way, but have settled on this new-and-improved crisp…

Crispy Tofu Lettuce Wraps with Peanut Sauce

In the spirit of spring, we wanted to create some light and simple yet satisfying entrées, and the first idea to come to mind was tofu lettuce wraps!

We’ve tried preparing tofu just about every which way, but have settled on this new-and-improved crispy method as our favorite. Think next-level crispy tofu with tons of flavor that pairs incredibly well with fresh lettuce cups and spring veggies. The best part?

Crispy Tofu Lettuce Wraps with Peanut Sauce from Minimalist Baker →

Peanut Tofu Noodle Bowls

These Peanut Tofu Noodle Bowls feature light and airy rice noodles, cold crunchy vegetables, and a deliciously bright peanut lime dressing.

The post Peanut Tofu Noodle Bowls appeared first on Budget Bytes.

I’m sooooo ready for the lighter foods of spring and summer! This week I made a deliciously light and fresh noodle bowl with crispy tofu, fresh vegetables, and a simple peanut lime dressing. I’m just loving all the cold crunchy vegetables and the light and airy rice noodles in this bowl. As always, I’ve got some substitution options for these Peanut Tofu Noodle Bowls below, so make sure to keep reading!

Overhead view of a peanut tofu noodle bowl on a blue background and a fork on the side

What Kind of Noodles Can I Use?

I love rice noodles for this bowl because they’re super light and they taste great cold. I used a vermicelli style rice noodle because that was what was available at the store, but a slightly wider noodle would probably work best (wider noodles tangle less).

If you don’t have rice noodles available or want a less expensive option, these bowls are very similar to my Cold Peanut Noodle Salad, which uses whole what spaghetti, so I think that could also work here.

A third option is to serve these bowls over rice in stead of noodles. Jasmine rice would be my pick!

A fourth option is to serve this like a salad over shredded cabbage or lettuce.

Can I Substitute the Tofu?

Sure! I think both chicken and shrimp would also go great in this bowl. For chicken, just cube it up and sauté in oil until cooked through. You could even toss it in a little bit of the peanut dressing, making sure to save some for the rest of the bowls. For shrimp, just make sure they’re peeled and tails removed, then sauté in oil over medium until they’re opaque and pink (this only takes a few minutes).

Are Tofu Peanut Noodle Bowls Served Hot or Cold?

I eat this bowl cold. When you make them fresh the noodles may still be slightly warm or room temperature, but they’ll be cool enough to not heat the rest of the ingredients. The tofu also cools very rapidly.

How Are the Leftovers?

These bowls hold up pretty good in the fridge! The tofu doesn’t stay crispy, like any fried food, but it’s still tasty in the bowl. You can refrigerate these bowls, with the dressing kept separately, for about 4 days.

Three peanut tofu noodle bowls in glass containers, dressing being poured over one
Overhead view of a peanut tofu noodle bowl with a black fork on the side

Peanut Tofu Noodle Bowls

These Peanut Tofu Noodle Bowls feature light and airy rice noodles, cold crunchy vegetables, and a deliciously bright peanut lime dressing.
Total Cost $10.40 recipe / $2.60 serving
Prep Time 40 minutes
Cook Time 15 minutes
Total Time 50 minutes
Servings 4
Calories 53.25kcal
Author Beth – Budget Bytes

Ingredients

Crispy Tofu

  • 14 oz. extra firm tofu $2.79
  • 1/4 tsp salt $0.02
  • 2 Tbsp cornstarch $0.06
  • 1 Tbsp cooking oil $0.04

Peanut Lime Dressing

  • 3 Tbsp natural-style peanut butter $0.38
  • 1 Tbsp brown sugar $0.04
  • 1 clove garlic, minced $0.08
  • 1/2 tsp grated fresh ginger $0.05
  • 2 Tbsp lime juice $0.50
  • 2 tsp soy sauce $0.04
  • 1/4 cup neutral oil* $0.04

Bowls

  • 8 oz. rice noodles $2.69
  • 1 red bell pepper $1.50
  • 1 cucumber $1.49
  • 1 carrot $0.08
  • 1/2 bunch cilantro $0.40
  • 1/4 cup chopped peanuts $0.12

Instructions

  • Start by pressing the tofu. Remove the tofu from the package, then place it on a rimmed baking sheet. Place a cutting board, plate, or another flat object over top, then place something heavy on top of that, like a cast iron skillet or a pot of water. Let the tofu sit with the weight on top for about 30 minutes to press the excess moisture out of the tofu.
  • While the tofu is pressing, prepare the peanut lime dressing. Combine the peanut butter, brown sugar, minced garlic, grated ginger, lime juice, soy sauce and oil in a bowl. Whisk until smooth. Set the dressing aside.
  • You can also prep the vegetables while the tofu is pressing. Slice the red bell pepper, slice the cucumber into thin sticks, shred the carrot using a cheese grater, and remove the cilantro leaves from the stems (or just roughly chop them).
  • After the tofu has been pressing for about 30 minutes, pour off the excess water from the baking sheet. Transfer the pressed tofu to a cutting board, and cut the block into ½-inch cubes.
  • Place the tofu cubes in a bowl or shallow dish and sprinkle with salt and cornstarch. Gently toss the tofu cubes until they are coated in cornstarch.
  • Heat the cooking oil in a large non-stick skillet over medium heat. Once hot, add the tofu cubes and cook on each side until golden brown and crispy. Once crispy, remove them from the heat.
  • Finally, cook the rice noodles. Bring a pot of water to a full boil, then add the noodles. Boil only for about three minutes, or the recommended time on the package. Drain the noodles in a colander and rinse briefly with cool water. Let the noodles drain well.
  • To assemble the bowls, place ¼ of the noodles in the bottom of each bowl. Top with some bell pepper, cucumber, carrot, cilantro, and crispy tofu. Sprinkle some chopped peanuts over top, then drizzle with the peanut lime dressing. Enjoy!

Notes

*Any light, neutral-flavored oil will work here, like canola, peanut, sesame (not toasted), avocado, grapeseed, etc. 

Nutrition

Serving: 1bowl | Calories: 53.25kcal | Carbohydrates: 32.08g | Protein: 25.35g | Fat: 38g | Sodium: 437.33mg | Fiber: 6.05g
close up side view of peanut lime dressing being drizzled over a peanut tofu noodle bowl

How to Make Peanut Tofu Noodle Bowls – Step by Step Photos

A block of tofu on a baking tray with a cast iron skillet on one side, cutting board on the other side

Start by pressing the tofu. This removes the excess moisture and takes about a half hour, so start with this first. Remove the tofu from its package and place it on a rimmed baking sheet. Place something flat on top, like a cutting board or plate, then place something heavy on top of that. I use a cast iron skillet, but a pot of water also works. Let it press for about a half hour. You can see in the photo above all the water that came out.

Peanut lime dressing being whisked in a bowl

While the tofu is pressing, make the peanut lime dressing. Add 3 Tbsp natural-style peanut butter, 1 Tbsp brown sugar, 1 clove of garlic (minced), ½ tsp grated fresh ginger, 2 Tbsp lime juice, 2 tsp soy sauce, and ¼ cup neutral oil (anything light flavored) in a bowl and whisk until smooth.

Prepped vegetables on a cutting board

You should also have time to prep the vegetables while the tofu presses. Slice one red bell pepper, one cucumber (depending on the size you may only need half), grate one carrot using a cheese grater, and pull about ½ bunch cilantro leaves from the stems.

Cubed tofu being sprinkled with cornstarch

After the tofu has pressed, transfer it to a cutting board and cut it into ½-inch cubes. Place the cubes in a bowl or shallow dish, then sprinkle with ¼ tsp salt and 2 Tbsp cornstarch. Gently toss the tofu until it is coated in cornstarch.

Crispy tofu in a skillet

Heat 1 Tbsp cooking oil in a non-stick skillet over medium heat. Once hot, add the tofu and cook until golden brown and crispy on all sides. Remove the tofu from the heat.

package of rice noodles

Lastly, cook the rice noodles. I used vermicelli, but if you can find a slightly wider rice noodle that may work better because they won’t tangle as much. I used one 8 oz. package of rice noodles.

Cooked rice noodles draining in a colander

Bring a pot of water to a boil. Once boiling, add the noodles and boil for about three minutes, or the recommended time on the package. Drain the rice noodles in a colander and rise briefly with cool water. Let them drain well.

rice noodles in a bowl topped with tofu, bell pepper, cucumber, and carrots

Now it’s time to build the bowls! Place ¼ of the rice noodles in each bowl. Top with bell pepper, cucumber, carrot, and tofu.

Finished peanut tofu noodle bowl, minus dressing

Top the bowl with chopped peanuts and fresh cilantro.

Peanut lime dressing being drizzled over a peanut tofu noodle bowl

And finally, drizzle that delicious peanut lime dressing over top of the peanut tofu noodle bowls when you’re ready to eat!

Half-stirred peanut tofu noodle bowl with a fork in the center

The post Peanut Tofu Noodle Bowls appeared first on Budget Bytes.

Tofu Noodle Stir-Fry with Spring Vegetables

We have a new stir-fry for you, and it’s not just any stir-fry. It puts our DELICIOUS Tahini Stir-Fry Sauce to use and has SUPER flavorful tofu, tons of fresh veggies, and lots of rice noodles that soak up all the saucy goodness! It’s downright addicti…

Tofu Noodle Stir-Fry with Spring Vegetables

We have a new stir-fry for you, and it’s not just any stir-fry. It puts our DELICIOUS Tahini Stir-Fry Sauce to use and has SUPER flavorful tofu, tons of fresh veggies, and lots of rice noodles that soak up all the saucy goodness! It’s downright addictive and you’ll be going back for seconds (and thirds).

Plus, it’s customizable depending on what veggies you have on hand and requires just 10 ingredients!

Tofu Noodle Stir-Fry with Spring Vegetables from Minimalist Baker →

Coconut Tofu Curry

This tofu curry recipe is a family favorite! Coconut and red curry paste pack a punch in this quick healthy dinner idea. Here’s a dinner that takes just 30 minutes and results in so much flavor…you’ll put it on your regular rotation immediately. Try this Tofu Curry recipe! The brilliant red broth is flavored with coconut milk and red curry paste, with the zing of lime and a hint of spicy sweetness. The Thai-style flavors are the perfect way to introduce tofu to those wary of it. And if you’re already a lover (like us!), you’ll appreciate this delightfully colorful way to serve it. Here’s what to know! What’s a curry, anyway? The word “curry” is actually a Western invention to poorly describe the nuance of what colonizers observed in foreign cuisines (see Bon Appetit). Today, the word is used to describe a dish with a spiced sauce and meat or vegetables, often eaten with rice or flatbread like naan. “Curry” is made in many countries, including India, Thailand, Cambodia, Malaysia, Indonesia, and England. In this recipe, we honor the flavor traditions of a Thai-style red curry. After traveling in Southeast Asia and experiencing the flavors of the region, we […]

A Couple Cooks – Healthy, Whole Food, & Vegetarian Recipes

This tofu curry recipe is a family favorite! Coconut and red curry paste pack a punch in this quick healthy dinner idea.

Tofu curry

Here’s a dinner that takes just 30 minutes and results in so much flavor…you’ll put it on your regular rotation immediately. Try this Tofu Curry recipe! The brilliant red broth is flavored with coconut milk and red curry paste, with the zing of lime and a hint of spicy sweetness. The Thai-style flavors are the perfect way to introduce tofu to those wary of it. And if you’re already a lover (like us!), you’ll appreciate this delightfully colorful way to serve it. Here’s what to know!

What’s a curry, anyway?

The word “curry” is actually a Western invention to poorly describe the nuance of what colonizers observed in foreign cuisines (see Bon Appetit). Today, the word is used to describe a dish with a spiced sauce and meat or vegetables, often eaten with rice or flatbread like naan. “Curry” is made in many countries, including India, Thailand, Cambodia, Malaysia, Indonesia, and England.

In this recipe, we honor the flavor traditions of a Thai-style red curry. After traveling in Southeast Asia and experiencing the flavors of the region, we were impressed by the way Southeast Asian curries capture a wide rainbow of flavors. Coconut milk, ginger, garlic, galangal, lemongrass, chili peppers, sugar, and lime are traditional in Thai and Cambodian curry. Together these flavors make an irresistibly tasty broth! While we don’t have Thai or Cambodian heritage, but this tofu curry recipe honors some of the flavor combinations typical in recipes of that region.

Tofu coconut curry

Ingredients in this tofu curry recipe

This tofu curry recipe is modeled after a Southeast Asian red curry, using red curry paste and coconut milk. It’s also packed with veggies that are typical of this style of curry: that happen to pack a big nutritional punch, too. Here’s what you’ll need:

  • Tofu: look for firm or extra firm for this recipe
  • Yellow onion
  • Bell pepper: A medium red bell pepper provides 169% of your daily vitamin C (source)
  • Garlic
  • Fresh green beans: You can find long fresh green beans in the produce section in bulk or packaged
  • Bamboo shoots: Look for them in the canned section! They add a tangy flair that’s uniquely tasty
  • Red curry paste: The flavor maker! See below for more about this special ingredient
  • Brown sugar, soy sauce and lime: these make the perfect tangy sweet combination; substitute tamari if desired
  • Coconut oil: Coconut oil adds a nice coconut scent; we typically use refined but unrefined also works
  • Coconut milk: Use only full-fat or regular here for the right richness and body
  • Sambal oelek: Customize your heat level with this hot sauce

More about red curry paste: what to look for & brands

Red curry paste is a jarred paste that takes all the flavor of a Thai curry and concentrates it into a paste. It’s a shortcut for Western kitchens: In traditional Thai cooking, you’d make it with the real ingredients! Curry paste is made with chili peppers, garlic, lemongrass, ginger, kaffir lime leaves, cumin, coriander, and more. It brings incredible flavor and lasts for months in the fridge. This tofu coconut curry is a red curry, so you’ll need red curry paste. A few notes on this ingredient:

  • It ranges from mild to medium spicy, based on the brand. We like Thai kitchen curry paste because it’s very mild but brings big flavor. But there are many great brands to try. Make sure to taste your curry paste before using it! If it’s very spicy, use less than the recipe specifies.
  • Find it near the Thai products in most grocery stores. It keeps for months in the refrigerator and you can use it in lots more recipes. You can also buy it online: Thai Kitchen red curry paste.
Tofu curry recipe

Add back the heat with sambal oelek or Sriracha

The base of this tofu curry recipe is pretty mild. If you love Thai food, you know: it can be very spicy. We love the heat over here, but more of a medium level. Because we’re always cooking for a 4 year old too, we generally keep our base curry recipe mild and then add hot sauce at the table. Here are some notes about the heat in this tofu red curry:

  • Use hot sauce to taste! The 1 teaspoon hot sauce in this recipe adds a mild amount of heat. If you’d like medium, double it. For very spicy, use as much as you’d like! As we mentioned, it’s nice to do this in your bowl vs the entire pan: but it’s up to you.
  • Hot sauces that work well here include:
    • Sambal oelek, an Indonesian chili sauce made of chili peppers, garlic, ginger and lime. It has a chunky texture and little to no sugar.
    • Sriracha, a smooth hot sauce that originated from Thailand made of chile peppers, vinegar, garlic and sugar
    • Garlic chili sauce, similar to Sriracha with a chunkier texture, made with chilies and lots of garlic. It tastes a little brighter than Sriracha and has more nuance.

What to serve with tofu curry: jasmine rice and more

This tofu curry is a Thai-style red curry, so it’s most authentic to serve it with rice. Don’t add naan: that’s for an Indian-style curry! Here’s the best type of rice to serve alongside:

  • Jasmine rice (best fit): Jasmine rice is also called Thai fragrant rice: because of its beautiful popcorn-like nutty flavor. Try Stovetop Jasmine Rice or  Instant Pot Jasmine Rice.
  • Basmati rice (also works): Basmati rice also works, but it’s less fragrant and more often used for Indian curries. See Stovetop Basmati Rice and Instant Pot Basmati Rice.
  • Jade rice (for fun!): Jade rice is a fun option: it’s naturally dyed green using bamboo extract and has a fluffy texture almost like couscous. We served the squash curry this way and it was excellent. 

And that’s it! Let us know what you think of this tofu coconut curry. It’s become a favorite around here, and we hope you love it too!

Tofu red curry

Is tofu healthy?

Last up: let’s clear up one thing. There’s a lot of misinformation around tofu! But eating tofu several times per week is part of a healthy diet. Per to the Harvard School of Nutrition, soy is a nutrient-dense source of protein that can safely be consumed several times a week. It’s likely to provide health benefits, especially when you eat it as an alternative to red meat and processed meat. For more, go to Straight Talk About Soy and Is Tofu Good for You?

More great tofu recipes

While we used to avoid tofu, but it’s now one of our favorites for quick and easy plant based meals! This tofu curry recipe is a whole food plant based dinner that’s full of huge flavor and lots of nutrients. Here are some of our other favorite ways to eat tofu:

This tofu curry recipe is…

Vegetarian, vegan, plant-based, dairy-free and gluten-free

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Tofu curry

Coconut Tofu Curry


1 Star2 Stars3 Stars4 Stars5 Stars (6 votes, average: 5.00 out of 5)

  • Author: Sonja Overhiser
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 4
  • Diet: Vegan

Description

This tofu curry recipe is a family favorite! Coconut and red curry paste pack a punch in this quick healthy dinner idea.


Ingredients

  • Jasmine rice, for serving
  • 1 block extra firm tofu
  • 1/4 cup coconut oil, divided 
  • Kosher salt
  • 1 yellow onion
  • 2 garlic cloves
  • 1 red bell pepper
  • 2 cups long green beans
  • 1/2 cup canned bamboo shoots, drained
  • 3 tablespoons Thai red curry paste
  • 15-ounce can full fat coconut milk
  • 1 tablespoon brown sugar
  • 2 tablespoons soy sauce or tamari
  • 1 tablespoon lime juice 
  • 1 teaspoon Sambal oelek, Sriracha, or chili garlic sauce (optional), plus more to taste

Instructions

  1. Start the jasmine rice (use Stovetop Jasmine Rice or Instant Pot Jasmine Rice).
  2. Pan fry the tofu: Pat the tofu dry with a towel. Cut it into large cubes (about 1/2 inch x 1 inch). Melt 2 tablespoons coconut oil in a large non-stick skillet over medium high heat. Add the tofu cubes and 1/4 teaspoon kosher salt, and cook 5 to 6 minutes until lightly browned on the bottom. Briefly remove the pan from the heat to reduce spitting and flip the tofu with a spatula. Return the heat to medium high and cook another 5 to 6 minutes until browned. Remove the tofu to a bowl and set aside. 
  3. Prep the veggies: While the tofu cooks, mince the onion. Mince the garlic. Thinly slice the bell pepper
  4. Cook the curry: In the same skillet, heat the remaining 2 tablespoons oil over medium heat. Add the onion and saute 5 minutes, until it is translucent. Add the garlic, red pepper and green beans and saute for 3 minutes. 
  5. Add the bamboo shoots, red curry paste, coconut milk, brown sugar, soy sauce, lime juice, 1/2 teaspoon kosher salt, and Sambal oelek (if using). Bring to a simmer. Once simmering, add the tofu and cook about 5 to 8 minutes until the sauce is thickened and the veggies are tender. Taste and add additional Sambal oelek to your desired spice level.
  6. Serve: To serve, spoon the tofu and sauce over rice. Store refrigerated for up to 3 days.
  • Category: Dinner
  • Method: Stovetop
  • Cuisine: Thai inspired

Keywords: Tofu curry, Tofu curry recipe, Tofu red curry, tofu coconut curry

A Couple Cooks - Healthy, Whole Food, & Vegetarian Recipes

Our 25 Favorite Tofu Recipes to Fry, Bake, Simmer & More

Tofu is a truly versatile ingredient, light on flavor but in the best way. It soaks up whatever flavors you cleverly pair it with, from spicy to salty to sweet to tart. Treat it as a wonderfully textured blank canvas, grilling, frying, and baking firm …

Tofu is a truly versatile ingredient, light on flavor but in the best way. It soaks up whatever flavors you cleverly pair it with, from spicy to salty to sweet to tart. Treat it as a wonderfully textured blank canvas, grilling, frying, and baking firm tofu as a stand-in for meat or puréeing silken tofu as a stand-in for dairy or eggs. In our favorite tofu recipes, however, this wonderful block of soy isn’t simply a stand-in—it’s a star. Try these dishes that feature tofu as a headline ingredient.

1. Japanese-Style Fried Tofu

One way to add serious flavor to tofu is by using a marinade. A sweet, tart, salty, and spicy mixture absorbs into the little squares over a day or two before they’re crisped in a pan.

Read More >>

Vegetable Tofu Scramble

This super vegetable packed tofu scramble is an easy, freezer-friendly, fiber and protein packed meal that is perfect for meal prep!

The post Vegetable Tofu Scramble appeared first on Budget Bytes.

A few weeks ago someone asked me to make a homemade version of Amy’s Tofu Scramble. I had never had it before, so I went out and purchased one right away so I could give it a try. Well, it totally exceeded my expectations and I knew I needed to make something similar at home. This vegetable tofu scramble was flavorful, filling, and had an incredibly simple ingredient list. Those are all things I love, so I immediately set to work recreating it!

Vegetable Tofu Scramble in a skillet with a spatula

It wasn’t hard to create a similar vegetable tofu scramble at home, but I did have to make a few substitutions. I used different vegetables than in the store-bought version because there were too many for me to fit into one recipe. I also leaned heavily on frozen vegetables to make this easy, but you can totally use fresh if you prefer (check suggestions below).

And lastly, I only made the tofu scramble part of the recipe here, whereas the store-bought version comes with hash brown potatoes as a side. I did end up making some of my Smoky Roasted Breakfast Potatoes to serve on the side, but during the recipe testing phase I ate the scramble on its own and it was delicious alone as well. For that reason, I’m keeping the roasted potatoes as a separate recipe, even though they come with the store-bought frozen meal.

Choose Your Own Vegetables, Fresh or Frozen

This recipe is super flexible, so it’s great for using up odds and ends of vegetables that you might have in your refrigerator or freezer. For the recipe below I used some mushrooms, frozen peppers and onions, and frozen spinach. You could also try adding some shredded carrot, finely chopped broccoli, tomatoes, shredded cabbage, green onions, corn, or peas.

I used frozen spinach, despite it not being very “pretty” because I had some in my freezer that was on the edge of being dried out. To use fresh spinach instead, just give it a rough chop so it’s in slightly smaller pieces, then just sauté it in the skillet with the tofu and other vegetables until wilted.

Don’t Skip These Ingredients:

While this recipe is very flexible, there are two ingredients that I wouldn’t skip: the nutritional yeast and the salsa. The nutritional yeast really adds a big dose of umami that just makes this recipe so much more satisfying. It’s a shelf stable ingredient, so if this is the first time you purchase it, don’t worry, you’ll have plenty of chances to use it again. Here are a couple more recipes that use nutritional yeast.

The second ingredient you don’t want to skip is salsa. I find that the fresh, acidic flavor of the salsa really balances the whole dish and makes the flavors so much more complete. Sure, if you can’t stand salsa, go ahead and skip it, but to me, it really makes the entire dish.

Freeze Your Tofu for Better Texture

I highly suggest freezing your tofu beforehand because it changes the texture of the tofu. It’s hard to describe the change in the texture, but I dare say it’s a bit more sturdy after freezing and thawing, instead of being soft and crumbly. I usually just pop it in the freezer (in the original packaging) when I get home from the store, then transfer it to the refrigerator to thaw the day before I plan to cook.

How to Store Tofu Scramble

This vegetable tofu scramble will stay good in the refrigerator for 4-5 days and can be reheated quickly using the microwave. Or, once it has fully cooled in the refrigerator you can transfer it to the freezer and freeze for a couple of months. I reheated my frozen tofu scramble using the microwave.

Salsa being spooned onto a bowl of Vegetable Tofu Scramble
Salsa being spooned onto a bowl of Vegetable Tofu Scramble

Vegetable Tofu Scramble

This super vegetable packed tofu scramble is an easy, freezer-friendly, fiber and protein packed meal that is perfect for meal prep!
Total Cost $5.65 recipe / $1.41 serving
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings 4 1.5 cups each
Calories 259.68kcal
Author Beth – Budget Bytes

Ingredients

  • 14 oz. firm or extra firm tofu $1.99
  • 8 oz. mushrooms $1.29
  • 2 Tbsp cooking oil $0.08
  • 1/2 tsp garlic powder $0.05
  • 1/4 tsp freshly cracked black pepper $0.02
  • 1 cup frozen onions and peppers* $0.35
  • 8 oz. frozen spinach* $0.93
  • 2 Tbsp nutritional yeast $0.42
  • 1/2 tsp salt $0.02
  • 1/2 cup salsa $0.50

Instructions

  • If you have the opportunity, fully freeze and then thaw the tofu in the days before making the recipe. While this isn't required, it does produce a better texture. When you're ready to make the recipe, remove the tofu from the package and press or squeeze the excess moisture out of the tofu. You can use a tofu press, or place the tofu on a plate, top it with a cutting board, then place something heavy, like a pot, and wait about 15 minutes while the moisture is pressed out. When tofu has been frozen, it's a bit more spongey, and I can squeeze or press most of it out just using my hands.
  • While the tofu is pressing, clean and slice the mushrooms. Thaw the frozen spinach, then squeeze out the excess water (I just squeeze it in my fist).
  • Add the cooking oil to a large skillet and place it over medium heat. When the skillet and oil are hot, tilt the skillet to coat the surface with oil. Crumble the tofu into the skillet, then sprinkle the garlic powder and pepper over top. Sauté the tofu for 2-3 minutes in the hot skillet. Don't worry if it starts to stick, the moisture from the vegetables will loosen it from the bottom of the skillet.
  • Add the mushrooms and continue to sauté until the mushrooms have softened. Add the frozen bell peppers and onions and continue to sauté until they have heated through. Finally, add the thawed and squeezed spinach, and continue to sauté until heated through again.
  • Finally, season the skillet with nutritional yeast and salt. Toss until everything is well coated in nutritional yeast. Give it a taste, and adjust the salt if needed.
  • Serve the vegetable tofu scramble topped with a couple of spoonfuls of salsa, and enjoy!

Notes

*You can use fresh in place of frozen. Simply add to the skillet and sauté until tender.

Nutrition

Serving: 1.5cups | Calories: 259.68kcal | Carbohydrates: 11.68g | Protein: 23.38g | Fat: 16.3g | Sodium: 625.35mg | Fiber: 5.85g

How to Make Vegetable Tofu Scramble – Step by Step Photos

Tofu package

You’ll need a 14oz. package of firm or extra firm tofu for this recipe. You’ll get the best texture if you fully freeze and then thaw the tofu beforehand. I usually pop it in the freezer, in the original packaging, when I get home from the store, then transfer it to the refrigerator to thaw the day before I plan to use it.

Pressed tofu on a plate with paper towel

When you’re ready to cook, press the excess moisture out of the tofu. I find that when I freeze and thaw the tofu it’s a bit spongey, so I can just gently squeeze it with my hands. Otherwise, you’ll want to use a tofu press or place it on a plate, top it with a cutting board, then place something heavy on top and wait about 15 minutes. Wash and slice 8oz. mushrooms while the tofu presses. Thaw and squeeze 8oz. frozen spinach.

Crumbled tofu in a skillet being seasoned with garlic powder

Heat 2 Tbsp cooking oil in a large skillet over medium heat. Once the skillet and oil are hot, tilt the skillet to coat the surface. Crumble the pressed tofu into the skillet, then season with ½ tsp garlic powder and about ¼ tsp freshly cracked pepper. Sauté the tofu for 2-3 minutes. Don’t worry if it sticks to the skillet a little, as it will loosen once you begin to add some of the vegetables.

Sliced mushrooms added to the skillet with the tofu

Add the sliced mushrooms to the skillet and continue to sauté until the mushrooms have softened.

Frozen peppers and onions being added to the skillet

Add about 1 cup frozen onions and bell peppers (or fresh) and continue to sauté until the peppers and onions are heated through.

Spinach added to the skillet

Add the thawed and squeezed frozen spinach to the skillet and continue to sauté until the spinach is heated through.

Nutritional Yeast being sprinkled over the tofu scramble in the skillet

Now it’s time to give the tofu scramble its final seasoning. Sprinkle in about 2 Tbsp nutritional yeast and ½ tsp salt. Stir until everything is coated in nutritional yeast, then give it a taste and adjust the salt if needed.

Vegetable tofu scramble in a glass meal prep box with roasted potatoes

Serve topped with a couple spoonfuls of salsa, or pack it up into meal prep containers (I added some Smoky Roasted Breakfast Potatoes to my containers), and refrigerate or freeze for later!

The post Vegetable Tofu Scramble appeared first on Budget Bytes.

Vegan Thai Coconut Soup

This article is from Delicious Everyday.
This Vegan Thai Coconut Soup has the perfect blend of spicy chili flavor and a touch of lime. It’s full of flavor and completely vegan!  This vegan-style soup is known as tom kha gai, a spicy and sou…

This article is from Delicious Everyday.

This Vegan Thai Coconut Soup has the perfect blend of spicy chili flavor and a touch of lime. It’s full of flavor and completely vegan!  This vegan-style soup is known as tom kha gai, a spicy and sour hot soup. It’s made with a coconut milk and vegetable broth base and packed with spices. It...

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Mango-Chili Tofu Stir-Fry (Vegetarian, Vegan)

This post originally appeared as a guest post on Better Homes & Gardens! I’m a pretty big fan. So I was super excited when they invited me to take one of their popular recipes and make it meatless for my readers.

Mango Chili Tofu Stir Fry
This post originally appeared as a guest post on Better Homes & Gardens! I’m a pretty big fan. So I was super excited when they invited me to take one of their popular recipes and make it meatless for my readers.

Easy Tofu Tacos

This tofu tacos recipe is what easy dinners are made of! The filling is spiced to perfection, making it a vegan meal everyone will love. Here’s a fast and easy dinner that went over like a charm over here: Tofu Tacos! While it’s not typically served in a tortilla, tofu is ideal for tacos. Its neutral flavor takes on whatever flavors you season it with: and these tofu crumbles are quite the kitchen trick. Add cumin, garlic powder, chili powder and smoked paprika, and the filling is bursting with flavor! You can whip up these easy tacos in just 20 minutes, making them ideal for weeknight meals. Wait: you can make a block of rubbery white tofu into the best vegan tacos filling? Here’s how. First off: is tofu healthy? There’s a lot of misinformation related to the health benefits of this soy product, so we get this question a lot. Here’s the thing: Tofu in moderation is part of a healthy diet (several times per week). Per to the Harvard School of Nutrition, soy is a nutrient-dense source of protein that can safely be consumed several times a week. It’s likely to provide health benefits, especially when you eat it as an […]

A Couple Cooks – Healthy, Whole Food, & Vegetarian Recipes

This tofu tacos recipe is what easy dinners are made of! The filling is spiced to perfection, making it a vegan meal everyone will love.

Tofu Tacos

Here’s a fast and easy dinner that went over like a charm over here: Tofu Tacos! While it’s not typically served in a tortilla, tofu is ideal for tacos. Its neutral flavor takes on whatever flavors you season it with: and these tofu crumbles are quite the kitchen trick. Add cumin, garlic powder, chili powder and smoked paprika, and the filling is bursting with flavor! You can whip up these easy tacos in just 20 minutes, making them ideal for weeknight meals. Wait: you can make a block of rubbery white tofu into the best vegan tacos filling? Here’s how.

First off: is tofu healthy?

There’s a lot of misinformation related to the health benefits of this soy product, so we get this question a lot. Here’s the thing: Tofu in moderation is part of a healthy diet (several times per week). Per to the Harvard School of Nutrition, soy is a nutrient-dense source of protein that can safely be consumed several times a week. It’s likely to provide health benefits, especially when you eat it as an alternative to red meat and processed meat. For more, go to Straight Talk About Soy and Is Tofu Good for You?

Here at A Couple Cooks, for years we avoided tofu though we ate mostly vegetarian and vegan recipes. The past few years we’ve come around to it as a delicious and easy to prepare vegan protein! We just didn’t know the best ways to prepare it. Speaking of, here’s one of our new favorites…

Tofu Tacos recipe

How to turn a block into tofu tacos filling

Yes, it’s easier than you think to make a flavorless block of pressed soy into a delicious tofu tacos filling! The secret: tofu crumbles. You’ll break the tofu into smaller irregular shaped pieces, then mix it with delicious seasonings. Here’s what to do:

  • Crumble the tofu with your fingers. Yep, throw it right into a bowl and crumble it up! It’s usually pretty cold at this point (since it’s refrigerated), so you’ll have to grin and bear it.
  • Add olive oil and the secret spices. In this case, that’s cumin, garlic powder, chili powder and smoked paprika.
  • Cook in a skillet for 8 to 10 minutes. You’ll want it to be just browned and becoming lightly crisp on the outsides.

The easiest taco toppings

To keep these as a quick and easy dinner recipe, we went for the simplest toppings imaginable. Of course, you can customize them as you’d like! Here’s what we do when we’re in a rush:

  • Sliced red cabbage with lime: Thinly slice it, then spritz with lime juice and add a few pinches salt. You don’t even need to measure!
  • Pico de gallo: Get store-bought for the quickest prep.
  • Torn cilantro: No need to chop: just tear it with your fingers.
  • Yogurt mixed with hot sauce: This is our other favorite taco sauce trick! Take some vegan yogurt and swirl it with Mexican hot sauce (we like Cholula). It makes an instant creamy, spicy sauce. You can also use storebought salsa or taco sauce (or make homemade).
Tofu tacos filling

More tofu tacos topping ideas

The toppings listed above are the quickest and easiest: and usually they’re all we need! But if you want to get fancier, we’ve got lots of great options. Here are some fun tacos fillings ideas:

Tip: warm your tortillas

Here’s our biggest tip for tofu tacos, or tacos of any kind: warm your tortillas! There’s nothing worse than a taco with a tough, cold tortilla. Here’s how to warm tortillas like a pro:

  • Place them over the flame of a gas burner (preferred!). The best way? Place each tortilla directly on a gas burner for a few seconds per side. It lightly chars the edges and warms the tortillas. Then throw them into a tortilla warmer!
  • Or, warm them in the oven. If you don’t have a gas burner, you can warm them in the oven. Go to How to Warm Tortillas.
Tofu tacos

More great tofu recipes

There are so many great recipe to make with tofu! As I mentioned above, we used to avoid tofu but now we like including it as part of a healthy vegetarian and vegan diet! Now that we know the best ways to prepare it, we always look forward to including it in weekly meals. How about you: are you a tofu convert too? Have you always loved this tasty soy protein?

Here are a few more great tofu recipes we’d recommend in addition to these tofu tacos:

This tofu tacos recipe is…

Vegetarian, vegan, plant-based, dairy-free and gluten-free.

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Tofu Tacos

Easy Tofu Tacos


1 Star2 Stars3 Stars4 Stars5 Stars (5 votes, average: 5.00 out of 5)

  • Author: Sonja Overhiser
  • Prep Time: 10 minutes
  • Cook Time: 10 minutes
  • Total Time: 20 minutes
  • Yield: 8 tacos
  • Diet: Vegan

Description

This tofu tacos recipe is what easy dinners are made of! The filling is spiced to perfection, making it a vegan meal everyone will love. 


Ingredients

For the tofu

  • 12 to 14-ounce block extra firm tofu
  • 2 tablespoons soy sauce
  • 1 tablespoon apple cider vinegar
  • 1/4 teaspoon kosher salt
  • 1 teaspoon garlic powder
  • 1 teaspoon chili powder
  • 1 teaspoon cumin
  • 2 teaspoons smoked paprika
  • 3 tablespoons olive oil, divided

For the tacos

  • 2 cups red cabbage
  • Lime wedges
  • Fresh cilantro leaves, torn
  • Pico de gallo (purchased or homemade)
  • Vegan yogurt (or regular), mixed with salt and Mexican hot sauce to taste (we like Cholula brand)

Instructions

  1. Make the tofu crumbles: Drain the tofu container, then pat the tofu dry with a clean dish towel. Place the tofu in a large bowl and use your fingers to break the tofu into roughly bite-sized crumbles. (It might be a little cold on your hands: don’t worry, it should only take a few seconds!). Stir in 2 tablespoons of the olive oil, salt and spices.
  2. Heat the remaining 1 tablespoon olive oil in a large non-stick skillet. Add the tofu and cook on medium high for 8 to 10 minutes, breaking up large pieces into bite sized chunks and stirring occasionally, until browned and lightly crispy and the liquid evaporates. (The exact timing depends on the tofu brand.)
  3. Assemble the toppings: Thinly slice the red cabbage, and place it in a bowl. Spritz with the juice of 2 lime wedges and add a few pinches kosher salt. Mix the vegan yogurt with Mexican hot sauce to taste, and add a few pinches of salt. 
  4. Warm the tortillas: Warm and char the tortillas by placing them on an open gas flame on medium for a few seconds per side, flipping with tongs, until they are slightly blackened and warm. (See How to Warm Tortillas.)
  5. Serve: Place the tofu crumbles in the tortillas, then top with toppings and enjoy. 
  • Category: Main Dish
  • Method: Stovetop
  • Cuisine: Mexican inspired

Keywords: Tofu tacos

A Couple Cooks - Healthy, Whole Food, & Vegetarian Recipes