Cooking with Tofu

Tofu is a food that offers a lot of mystery to those who don't really know what it is. Read on to learn more about tofu and how you can incorporate it into your meals.


Tofu is a neutral tasting ingredient that is known for readily absorbing flavor from other ingredients. It will adapt to any flavour profile. Here are some recipes that will help you enjoy the wonders of this mystery food.

Curried Tofu-and-Avocado Dip with Rosemary Pita Chips


4 whole wheat pitas, split
2 tablespoons extra-virgin olive oil
1 tablespoon chopped rosemary
7 ounces soft or silken tofu, drained
1 Hass avocado—peeled, pitted and coarsely chopped
1/4 cup low-fat sour cream
1/4 cup Greek-style, fat-free yogurt
1 teaspoon finely grated lime zest
2 tablespoons fresh lime juice
1 garlic clove
1 1/2 teaspoons honey
1 teaspoon curry powder
2 tablespoons chopped mint
Freshly ground pepper
Grape tomatoes, cucumber slices and radishes for serving

Delicious appetizer suggestion.

Tofu and Vegetable Curry With Rice


1cup long-grain white rice
2tablespoons canola oil
1 14-ounce package extra-firm tofu, drained and cut into 3/4-inch cubes
4 carrots, cut into 3/4-inch pieces
1 onion, thinly sliced
1tablespoon grated fresh ginger
2tablespoons Thai red curry paste
2cups low-sodium vegetable broth
1cup coconut milk
2cups frozen okra
1/2cup torn fresh basil leaves

Easy to follow directions here.

Vegetarian Tacos With Goat Cheese


1tablespoon olive oil
1 14-ounce package extra-firm tofu, drained, patted dry, and crumbled
1 1/2teaspoons chili powder
kosher salt and black pepper
1 10-ounce package frozen corn (2 cups), thawed
1 5-ounce package baby spinach (about 6 loosely packed cups)
8 small flour tortillas, warmed
3/4cup crumbled fresh goat cheese (3 ounces)
3/4cup store-bought refrigerated salsa

Perfect for Taco Tuesdays!

Chocolate Raspberry Tofu Pie


1 1/2 cups chocolate chips (about 10 ounces)
1 12.3-ounce shelf-stable package firm silken tofu (see Note)
1 tablespoon pure maple syrup
1 teaspoon vanilla extract
1 cup frozen raspberries, thawed
1/2 cup confectioners’ sugar
1 9-inch graham cracker pie crust
Fresh raspberries for garnish

Tofu for dessert...who knew?

Related tags

Family Milton Nutrition