Eating well doesn’t have to be expensive. With versatile and protein-packed tofu, you can create a variety of flavorful, nourishing meals on a budget. This article will guide you through five inexpensive, delicious tofu recipes that are sure to please both vegetarians and meat-eaters alike.
1. Easy Tofu Stir-fry
Stir-fries are a fantastic way to combine a variety of vegetables and proteins in one quick, healthy dish.
Ingredients:
- 1 block of firm tofu, drained and cubed
- 2 cups of assorted vegetables (like bell peppers, broccoli, carrots)
- 2 tablespoons of soy sauce
- 1 tablespoon of sesame oil
- 1 teaspoon of cornstarch mixed with 1 tablespoon of water
- 2 cloves of garlic, minced
- Salt and pepper to taste
Method: Start by sautéing the cubed tofu in sesame oil until golden on all sides. Add in your choice of vegetables and continue to cook until they’re tender. Mix in the soy sauce, garlic, and the cornstarch-water mixture to create a flavorful sauce that coats your stir-fry. Season with salt and pepper, and serve over rice.
2. Tofu Scramble
Tofu scramble is a vegan alternative to scrambled eggs, perfect for a hearty breakfast or a light dinner.
Ingredients:
- 1 block of firm tofu, drained and crumbled
- 1/2 an onion, chopped
- 1 bell pepper, chopped
- 1 tomato, chopped
- 1 teaspoon of turmeric
- 1 tablespoon of nutritional yeast (optional)
- Salt and pepper to taste
Method: Sauté the onion and bell pepper in a pan until soft. Crumble the tofu into the pan, stirring well to combine. Add in the tomato, turmeric, and nutritional yeast (if using), stirring until everything is well mixed and heated through. Season with salt and pepper, and serve hot with toast or tortillas.
3. Tofu and Vegetable Curry
A fragrant, warming curry is an excellent way to incorporate tofu into your dinner rotation.
Ingredients:
- 1 block of firm tofu, drained and cubed
- 1 can of coconut milk
- 2 tablespoons of curry powder
- 1 onion, chopped
- 2 cups of mixed vegetables (like peas, bell peppers, and potatoes)
- 2 cloves of garlic, minced
- 1 tablespoon of vegetable oil
- Salt to taste
Method: Heat the oil in a large pan and sauté the onion until soft. Add in the garlic and curry powder, stirring until fragrant. Add the coconut milk, vegetables, and tofu cubes, bringing everything to a simmer. Cook until the vegetables are tender and the flavors have melded together. Season with salt and serve over rice.
4. Tofu and Mushroom Soup
This warm, comforting soup is perfect for a chilly evening, packed with umami flavors from mushrooms and tofu.
Ingredients:
- 1 block of firm tofu, drained and cubed
- 1 cup of mushrooms, sliced
- 4 cups of vegetable broth
- 1 onion, chopped
- 2 cloves of garlic, minced
- 1 tablespoon of vegetable oil
- Salt and pepper to taste
Method: Start by heating the oil in a pot and sauté the onions until they’re translucent. Add in the garlic and mushrooms, cooking until the mushrooms are browned. Pour in the vegetable broth and bring the soup to a boil. Once boiling, lower the heat and add in the tofu cubes. Let the soup simmer for about 15 minutes to let the flavors meld together. Season with salt and pepper and serve hot.
5. Tofu Burgers
A vegan twist on a classic, tofu burgers are a tasty and inexpensive meal that will satisfy everyone at the table.
Ingredients:
- 1 block of firm tofu, drained and mashed
- 1 cup of breadcrumbs
- 1 onion, finely chopped
- 1 bell pepper, finely chopped
- 2 cloves of garlic, minced
- 1 tablespoon of soy sauce
- Salt and pepper to taste
- Vegetable oil for frying
Method: Combine the mashed tofu, breadcrumbs, onion, bell pepper, garlic, and soy sauce in a bowl, mixing until well combined. Season the mixture with salt and pepper. Form the mixture into patties and fry them in a pan with a bit of vegetable oil until they’re golden brown on each side. Serve the tofu burgers on buns with your favorite burger toppings.
Tofu is a versatile and budget-friendly protein source that can be used in a wide variety of dishes. These five recipes showcase just how delicious and inexpensive cooking with tofu can be. Try them out and discover your new favorite tofu recipe!
