Best Tofu Recipes For Your Meatless Monday

Are you trying to lose a few extra pounds? You may have decided to start eating healthier foods now, as you get older. Whatever the reason, a meat-free Monday is the perfect excuse to start removing meat products from your diet.

The best tofu recipes for your meatless Monday

Why you should eat less meat

Considering you eat less meat. One of them is the most positive effect it will have on your body. There are many reasons why you should know that meat is a source of protein, which we all need, but did you know that you can get the same amount of protein from vegetables? Although our source of protein has always been meat, it could mean exposing your body to a higher risk of heart disease, being overweight, and even cancer. Just reducing the amount of meat you eat and replacing it with another food source will get your body on the right track. Here are some tofu recipes that you can try once a week for your healthier health!

Crispy Japanese tofu and broccoli

1 block of tofu
1.5 teaspoons of extra virgin olive oil
2 teaspoons tamarind or soy sauce
2 teaspoons cornstarch

3 cups broccoli flowers
1.5 teaspoons of extra virgin olive oil
Kosher salt and good fresh ground black pepper to taste

1/3 cup soy sauce
3 tablespoons water
2 tablespoons maple syrup
2 tablespoons rice vinegar
1 clove grated garlic
1/2 teaspoon srirache
1/4 teaspoon ground ginger
Whisk 1 teaspoon of cornstarch with 1 teaspoon of water

Rice for serving. Ideally, brown rice is used.


You need to drain the tofu and remove the excess water by drying it with paper towels. Cut the tofu into cubes. So you will make about 50 dice. Line a plate with a paper towel. Arrange the tofu cubes on the surface in one layer. Put another paper towel. To properly drain the tofu, you can place a heavy object on top. Now let the tofu drain for about half an hour, the longer the better.
Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper and sprinkle with cooking oil.
Take a large mixing bowl and add the pressed tofu. Add olive oil, soy sauce and cornstarch. Be careful not to see solid cornstarch.
Coat the baking sheet with tofu, making sure it takes up only half of the sheet. Using the same mixing bowl, stir in the broccoli, oil, kosher salt, pepper. Make sure the vegetables are coated.
Now arrange the broccoli on the other half of the leaf. Bake for about 25 minutes. Mark the tofu and broccoli for about 12 minutes. The tofu should be golden in color and have a crispy outer layer. While this is in the oven, make the sauce.
Take the pot and turn on the stove over medium heat. Simply mix all the other ingredients except the cornstarch mash and water. Only add the sludge when it starts to boil. Reduce heat to medium and continue to stir until sauce thickens. When the tofu and broccoli are cooked, mix them with the desired amount of teriyaki sauce. Serve with rice.

Miso Polenta with spring vegetables and tofu

Miso Polenta with spring vegetables and tofu

Miso Polenta with spring vegetables and tofu


¾ polenta cups (not for quick cooking)
2Tbsp. white miso
Kosher salt
1 bunch of spring onions or spring onions
2 tbsp. split vegetable oil,
½ 14 oz. solid tofu in a block, dried, drained, chopped into bite-sized pieces
4 oz. mushroom, caps sliced ​​if large, stems removed
3 garlic
7 oz. asparagus, cut them into pieces 1-2 cm
4 oz of pea sugar
2 tbsp. garlic sauce from black beans
A few chili oils and toasted sesame seeds (for serving)


Pour 3 cups of water into a large pot. Bring to a boil then add the polenta and miso. Stir with a whisk to really combine. When it starts to simmer, keep shaking. When it starts to thicken, you can whisk less. The polenta will become soft in 30 minutes. Season with kosher salt if desired. Leave this mixture warm by keeping it on low heat until ready to serve.
Cut the dark green tops from the young onions. Cut them thinly. Set aside for a moment. Then, the white and pale green art of the young onion should be cut into 3-inch pieces.
Take a frying pan and heat 1 tbsp. oil over medium heat. Cook the tofu. Discard it occasionally to bake each side evenly. Place the cooked tofu on a plate.
Using the same pan, use the rest of the oil. Bake the mushrooms until golden brown. Add garlic and pieces of pale green and garlic. Cook until softened. Add peas and asparagus. Then black bean sauce will be added, as well as ¾ cups of water. Stir and bring to a boil. Cook for about 3 minutes, stirring occasionally. Vegetables should be soft and crunchy.
Coat the plate with polenta and pour over the cooked tofu and vegetables. Add the chili sauce and oil. Garnish with sesame seeds and spring onion tops.


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