Marigold Braised Tofu from www.rootsfruitsandflowers.com
Introduction
Tofu is a nutritious and versatile ingredient that can be used in many dishes. It is a great source of protein, iron, and calcium, making it an excellent choice for vegetarians and vegans. Canned tofu is a convenient option, as it requires no preparation and can be added directly to your favorite dishes. In this article, we will share some delicious and easy canned tofu recipes that you can try at home.
Ingredients
Before we begin, let's take a look at the ingredients you will need for these recipes. For all of these recipes, you will need one can of firm or extra-firm tofu. Here are some other ingredients that you may need, depending on the recipe: - Vegetables (such as onions, bell peppers, mushrooms, and broccoli) - Seasonings (such as soy sauce, garlic, ginger, and chili flakes) - Sauce (such as teriyaki or sweet and sour) - Rice or noodles
Instructions
Now, let's get started with some canned tofu recipes!
1. Stir-Fried Tofu and Vegetables
This recipe is a simple and delicious way to enjoy canned tofu. Ingredients: - 1 can of firm or extra-firm tofu - 1 onion, sliced - 1 bell pepper, sliced - 1 cup of mushrooms, sliced - 2 cloves of garlic, minced - 1 tablespoon of soy sauce - 1 tablespoon of vegetable oil Instructions: 1. Drain the tofu and cut it into small cubes. 2. In a large skillet, heat the vegetable oil over medium-high heat. 3. Add the onion and bell pepper, and stir-fry for 2-3 minutes. 4. Add the mushrooms and garlic, and stir-fry for another 2-3 minutes. 5. Add the tofu and soy sauce, and stir-fry for 2-3 minutes, until the tofu is heated through. 6. Serve with rice or noodles.
2. Teriyaki Tofu
This recipe is a sweet and savory dish that is perfect for a quick and easy dinner. Ingredients: - 1 can of firm or extra-firm tofu - 1/4 cup of teriyaki sauce - 1 tablespoon of vegetable oil Instructions: 1. Drain the tofu and cut it into small cubes. 2. In a large skillet, heat the vegetable oil over medium-high heat. 3. Add the tofu and stir-fry for 2-3 minutes. 4. Add the teriyaki sauce and stir-fry for another 2-3 minutes, until the tofu is coated with the sauce. 5. Serve with rice and steamed vegetables.
3. Tofu and Broccoli Stir-Fry
This recipe is a healthy and delicious way to enjoy tofu and vegetables. Ingredients: - 1 can of firm or extra-firm tofu - 2 cups of broccoli florets - 1 onion, sliced - 2 cloves of garlic, minced - 1 tablespoon of soy sauce - 1 tablespoon of vegetable oil Instructions: 1. Drain the tofu and cut it into small cubes. 2. In a large skillet, heat the vegetable oil over medium-high heat. 3. Add the onion and garlic, and stir-fry for 2-3 minutes. 4. Add the broccoli and stir-fry for another 2-3 minutes. 5. Add the tofu and soy sauce, and stir-fry for 2-3 minutes, until the tofu is heated through. 6. Serve with rice or noodles.
Nutrition
Tofu is a nutritious ingredient that is high in protein, iron, and calcium. One serving (100 grams) of canned tofu contains: - Calories: 62 - Protein: 7 grams - Fat: 3 grams - Carbohydrates: 2 grams - Fiber: 1 gram - Iron: 11% of the daily value - Calcium: 15% of the daily value These canned tofu recipes are a great way to incorporate this nutritious ingredient into your diet. They are easy to make and can be customized to your liking. Give them a try and enjoy a delicious and healthy meal!