Tofu Takeover: 30 Recipes for a Flavorful Lunch

Tofu is versatile and packed with protein, making it a fantastic ingredient for any meal, whether you’re a long-time fan or just starting to explore plant-based options. This collection of 30 delicious tofu recipes will inspire you to experiment in the kitchen, offering a variety of flavors and cooking styles to suit every taste. From stir-fries to soups and salads, there’s something for everyone to enjoy!

Sesame Crusted Tofu Salad

This Sesame Crusted Tofu Salad is a delightful blend of flavors and textures, making it a perfect dish for any meal. The crunchy sesame crust adds a nutty depth to the soft tofu, while fresh greens and colorful veggies create a refreshing base. It’s simple to prepare, so whether you’re a cooking novice or a kitchen expert, you’ll find making this salad a breeze!

Ideal for lunch or a light dinner, this salad is both satisfying and nutritious. Top it off with your favorite dressing, and you have a meal that not only tastes great but is also packed with plant-based goodness!

Ingredients

14 oz firm tofu, pressed and sliced
1/4 cup sesame seeds
2 tablespoons soy sauce
2 tablespoons olive oil
4 cups mixed greens
1/2 cup cherry tomatoes, halved
1/2 cucumber, diced
1/4 cup red onion, thinly sliced
Your choice of salad dressing

Instructions

Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
In a bowl, mix the soy sauce and olive oil. Dip each tofu slice into the mixture, ensuring it’s well coated, then press the tofu into the sesame seeds until fully covered.
Place the coated tofu on the baking sheet and bake for 25-30 minutes, flipping halfway through, until golden and crispy.
In a large bowl, combine mixed greens, cherry tomatoes, cucumber, and red onion.
Top the salad with the baked sesame-crusted tofu and drizzle with your favorite dressing before serving.

Tofu and Vegetable Quiche

This tofu and vegetable quiche is a delightful dish packed with flavor and nutrition. It’s creamy from the tofu and loaded with colorful vegetables, making it a feast for both the eyes and the palate. Plus, it’s quite simple to whip up, perfect for a weekend brunch or a light dinner.

The combination of tofu and fresh veggies creates a rich, satisfying filling that pairs perfectly with a flaky crust. You can easily customize it with whatever vegetables you have on hand, making it a versatile option for any meal.

Ingredients

1 pre-made pie crust
1 block (14 oz) firm tofu, drained
1/4 cup nutritional yeast
2 tablespoons soy sauce
1 tablespoon olive oil
1 teaspoon garlic powder
1 teaspoon onion powder
1 cup chopped spinach
1/2 cup diced bell peppers
1/2 cup sliced mushrooms
1/2 teaspoon black pepper
1/4 teaspoon salt
1/4 teaspoon turmeric (optional, for color)

Instructions

Preheat your oven to 375°F (190°C).
In a blender or food processor, combine the tofu, nutritional yeast, soy sauce, olive oil, garlic powder, onion powder, black pepper, salt, and turmeric. Blend until smooth and creamy.
In a large bowl, mix the chopped spinach, diced bell peppers, and sliced mushrooms. Stir in the tofu mixture until everything is well combined.
Pour the filling into the pie crust, smoothing it out evenly.
Bake in the preheated oven for 40-45 minutes, or until the top is slightly golden and the filling is set.
Let cool for a few minutes before slicing. Serve warm or at room temperature.

Crispy Tofu Tacos with Avocado Salsa

These crispy tofu tacos bring a delightful crunch and a burst of flavor in every bite. The tofu is perfectly seasoned and sautéed until golden, providing a satisfying texture that pairs beautifully with the creamy avocado salsa. It’s a simple recipe that’s great for a quick lunch or a fun dinner, and it’s sure to impress both vegetarians and meat-lovers alike!

The addition of fresh ingredients like tomatoes and cilantro in the salsa adds a refreshing contrast to the crispy tofu, making these tacos not just tasty but also colorful and appealing. Plus, they come together quickly, making them a fantastic option for busy weeknights or casual gatherings.

Ingredients

1 block firm tofu, drained and cubed
2 tablespoons olive oil
1 teaspoon chili powder
1/2 teaspoon cumin
Salt and pepper to taste
4 small corn tortillas
1 avocado
1 small tomato, diced
1/4 cup red onion, diced
1 tablespoon lime juice
Fresh cilantro for garnish

Instructions

Prepare the Tofu: In a bowl, toss the cubed tofu with olive oil, chili powder, cumin, salt, and pepper until evenly coated.
Cook the Tofu: Heat a skillet over medium-high heat. Add the seasoned tofu and cook for about 5-7 minutes, turning occasionally until golden and crispy.
Make the Salsa: In a separate bowl, mash the avocado and mix in the diced tomato, red onion, lime juice, and a pinch of salt.
Assemble the Tacos: Warm the corn tortillas in a dry skillet. Fill each tortilla with crispy tofu and top with avocado salsa.
Serve: Garnish with fresh cilantro and enjoy!

Savory Tofu Stir-Fry with Vegetables

This savory tofu stir-fry is a quick and delicious way to enjoy a healthy meal packed with flavor. With its crispy tofu and vibrant vegetables, it brings a satisfying crunch and a burst of freshness to your plate. Perfect for busy weeknights, this dish is both simple to make and a joy to eat.

The combination of tofu and a variety of colorful vegetables provides not only a delightful taste but also a nutritious boost. Stir-frying allows the ingredients to cook quickly while retaining their texture and nutrients. This recipe is versatile, so feel free to swap in your favorite veggies!

Ingredients

14 oz firm tofu, drained and cubed
1 tablespoon soy sauce
1 tablespoon vegetable oil
1 red bell pepper, sliced
1 green bell pepper, sliced
1 small onion, sliced
2 cups fresh spinach
2 cloves garlic, minced
1 teaspoon ginger, grated
Salt and pepper to taste
1 teaspoon sesame seeds (optional)

Instructions

Prepare the Tofu: Press the tofu to remove excess moisture, then cut it into cubes. In a bowl, toss the tofu with soy sauce and let it marinate for about 10 minutes.
Cook the Tofu: Heat vegetable oil in a large skillet or wok over medium-high heat. Add the tofu and cook until golden brown on all sides, about 8-10 minutes. Remove from the pan and set aside.
Stir-Fry the Vegetables: In the same pan, add onion, garlic, and ginger. Sauté for 2-3 minutes until fragrant. Add the bell peppers and stir-fry for another 3-4 minutes until they start to soften.
Add Spinach and Tofu: Return the cooked tofu to the pan, along with the spinach. Stir everything together and cook until the spinach wilts, about 2 minutes. Season with salt and pepper to taste.
Serve: Sprinkle with sesame seeds if desired, and serve hot over rice or noodles.

Thai Red Curry Tofu

This Thai Red Curry Tofu is a delightful dish that brings together rich, creamy flavors with a hint of spice. It’s a simple recipe that’s perfect for weeknight dinners, yet impressive enough for guests. The combination of coconut milk and red curry paste creates a warm, comforting sauce that beautifully complements the tofu.

Whether you’re a tofu lover or just trying it out, this dish is sure to please. Serve it over rice or with fresh vegetables for a complete meal. It’s quick to prepare and packed with flavor, making it a go-to option for busy evenings.

Ingredients

14 ounces firm tofu, drained and cubed
1 tablespoon vegetable oil
1 onion, chopped
2 cloves garlic, minced
1 tablespoon red curry paste
1 can (13.5 ounces) coconut milk
1 bell pepper, sliced
1 cup spinach
1 tablespoon soy sauce
Fresh basil leaves for garnish

Instructions

Prepare the Tofu: Heat vegetable oil in a large skillet over medium heat. Add cubed tofu and cook until golden brown on all sides. Remove the tofu from the skillet and set aside.
Sauté Vegetables: In the same skillet, add onion and garlic. Sauté for about 3-4 minutes until softened. Stir in the red curry paste and cook for another minute.
Add Coconut Milk: Gradually pour in the coconut milk, stirring well to combine with the onion and garlic mixture. Bring to a gentle simmer.
Add Remaining Ingredients: Add the sliced bell pepper and cook for about 5 minutes until tender. Then, add the spinach and cooked tofu. Stir well and let simmer for another 5 minutes.
Serve: Drizzle with soy sauce, garnish with fresh basil leaves, and enjoy your Thai Red Curry Tofu over rice or on its own!

Grilled Tofu Skewers with Peanut Sauce

Grilled tofu skewers are a delightful way to enjoy a plant-based meal packed with flavor. The smoky, charred pieces of tofu pair perfectly with the creamy, nutty peanut sauce, creating a satisfying dish that is both simple to make and delicious. Whether you’re a long-time tofu lover or trying it for the first time, these skewers are sure to please.

Assembling the skewers is quick, and they can be grilled or baked to suit your preference. Add your favorite vegetables to the mix for extra color and nutrition. Perfect for summer barbecues or a weeknight dinner, these skewers are versatile and can be customized to your taste.

Ingredients

14 oz firm tofu, drained and pressed
2 tablespoons soy sauce
1 tablespoon olive oil
1 teaspoon garlic powder
1 teaspoon smoked paprika
1 bell pepper, cut into squares
1 red onion, cut into squares
Skewers (wooden or metal)

Instructions

Prepare the Tofu: Cut the pressed tofu into cubes. In a bowl, mix the soy sauce, olive oil, garlic powder, and smoked paprika. Add the tofu cubes and marinate for at least 30 minutes.
Assemble the Skewers: Preheat the grill. Thread the marinated tofu, bell pepper, and onion onto the skewers, alternating between the ingredients.
Grill the Skewers: Place the skewers on the grill and cook for about 10-12 minutes, turning occasionally until the tofu is golden and the vegetables are tender.
Make the Peanut Sauce: In a small bowl, whisk together 1/4 cup peanut butter, 2 tablespoons soy sauce, 1 tablespoon maple syrup, and a splash of water until smooth.
Serve: Drizzle the peanut sauce over the skewers and enjoy!

Tofu Pad Thai with Rice Noodles

Tofu Pad Thai with Rice Noodles is a delicious and satisfying dish that’s perfect for any meal. This recipe combines the nutty flavors of tofu with the rich taste of traditional Thai spices, making for a delightful and comforting experience. It’s an easy-to-make dish, which is great for both beginners and seasoned cooks.

The dish is filled with fresh vegetables and has a lovely balance of sweet, sour, and savory flavors. You can whip it up in about 30 minutes, making it a fantastic option for a quick weeknight dinner or a weekend treat.

Ingredients

8 oz rice noodles
1 block (14 oz) firm tofu, pressed and cubed
2 tablespoons vegetable oil
3 cloves garlic, minced
1 red bell pepper, sliced
2 green onions, chopped
1/4 cup peanuts, chopped
2 eggs (optional, can use scrambled tofu for vegan option)
3 tablespoons soy sauce
2 tablespoons tamarind paste
1 tablespoon brown sugar
Juice of 1 lime
Fresh cilantro or basil for garnish

Instructions

Cook the Rice Noodles: Follow the package instructions to cook the rice noodles. Drain and set aside.
Sauté Tofu: In a large pan, heat vegetable oil over medium-high heat. Add the cubed tofu and cook until golden brown on all sides. Remove and set aside.
Cook Vegetables: In the same pan, add minced garlic and sliced red bell pepper. Sauté for 2-3 minutes until tender.
Add Noodles: Stir in the cooked rice noodles, soy sauce, tamarind paste, brown sugar, and lime juice. Mix well to combine.
Incorporate Tofu: Add the cooked tofu and chopped green onions to the pan. If using eggs, push the noodle mixture to one side of the pan and scramble the eggs on the other side until cooked. Then, mix everything together.
Garnish and Serve: Serve hot, topped with chopped peanuts and fresh cilantro or basil.

Tofu and Spinach Stuffed Shells

Tofu and Spinach Stuffed Shells are a tasty, comforting dish that brings together the creaminess of tofu with the freshness of spinach, all wrapped in large pasta shells. This recipe not only offers a delightful blend of flavors but also packs a nutritional punch, making it a fantastic choice for a wholesome meal.

Perfect for a family dinner or meal prep, this dish is simple to make and will impress both tofu enthusiasts and skeptics alike. With layers of marinara sauce and a cheesy tofu filling, each bite is satisfying and delicious.

Ingredients

12 large pasta shells
1 block of firm tofu, drained and crumbled
2 cups fresh spinach, chopped
1 cup ricotta cheese
1/2 cup grated Parmesan cheese
1 teaspoon garlic powder
1 teaspoon onion powder
1/2 teaspoon salt
1/4 teaspoon black pepper
2 cups marinara sauce

Instructions

Cook the Pasta: Boil the pasta shells according to package instructions until al dente. Drain and let them cool.
Prepare the Filling: In a large bowl, mix crumbled tofu, chopped spinach, ricotta, Parmesan, garlic powder, onion powder, salt, and pepper until well combined.
Stuff the Shells: Preheat the oven to 375°F (190°C). Carefully stuff each pasta shell with the tofu and spinach mixture.
Assemble the Dish: Spread half of the marinara sauce on the bottom of a baking dish. Place the stuffed shells in the dish and cover with the remaining sauce.
Bake: Cover the dish with foil and bake for 25 minutes. Remove the foil and bake for an additional 10 minutes until heated through and slightly golden.
Serve: Let cool for a few minutes before serving. Enjoy your delicious Tofu and Spinach Stuffed Shells!

Sweet and Sour Tofu Stir-Fry

Sweet and Sour Tofu Stir-Fry is a delightful dish that balances savory and tangy flavors perfectly. It’s vibrant, colorful, and packed with nutrients, making it a fantastic choice for any meal. This recipe is simple to prepare, allowing you to whip up a delicious dinner in no time!

The crispy tofu combined with fresh vegetables creates a satisfying texture, while the sweet and sour sauce brings everything together. It’s a dish that appeals to both tofu lovers and those new to plant-based cooking.

Ingredients

1 block firm tofu, pressed and cubed
2 tablespoons vegetable oil
1 red bell pepper, sliced
1 green bell pepper, sliced
1 onion, chopped
2 cloves garlic, minced
1/4 cup ketchup
1/4 cup rice vinegar
2 tablespoons soy sauce
2 tablespoons brown sugar
1 teaspoon cornstarch dissolved in 2 tablespoons water
Salt and pepper to taste

Instructions

Prepare the Tofu: Heat the vegetable oil in a large pan over medium heat. Add the cubed tofu and cook until golden brown on all sides. Remove the tofu from the pan and set aside.
Sauté the Vegetables: In the same pan, add the onion and garlic. Sauté until the onion becomes translucent. Then, add the sliced bell peppers and cook until they are tender.
Make the Sauce: In a bowl, mix together ketchup, rice vinegar, soy sauce, and brown sugar. Pour the sauce into the pan and bring it to a gentle simmer.
Combine: Return the tofu to the pan and stir to coat everything in the sauce. Add the cornstarch mixture to thicken the sauce. Cook for a couple more minutes until the sauce has thickened slightly.
Serve: Season with salt and pepper as needed. Serve hot over rice or noodles.

Spicy Tofu and Broccoli Casserole

This Spicy Tofu and Broccoli Casserole is a delightful dish that combines the firm texture of tofu with the crunch of broccoli, all enveloped in a spicy, savory sauce. The flavors meld together beautifully, making every bite a perfect balance of heat and freshness. It’s an easy and quick recipe that doesn’t require any advanced cooking skills, making it perfect for a weeknight dinner.

The casserole is not only satisfying but also packed with nutrients, thanks to the broccoli and tofu. You can customize the spice level to suit your taste, adding extra chili flakes or a splash of hot sauce if you like it even spicier. This dish is sure to become a family favorite!

Ingredients

14 oz firm tofu, drained and cubed
2 cups broccoli florets
1 tablespoon olive oil
2 tablespoons soy sauce
1 tablespoon sriracha (or to taste)
2 cloves garlic, minced
1 teaspoon ginger, minced
1/2 cup breadcrumbs
Salt and pepper to taste

Instructions

Preheat your oven to 375°F (190°C).
In a large skillet, heat olive oil over medium heat. Add the cubed tofu and cook until golden brown, about 5-7 minutes.
Add the minced garlic and ginger, cooking for another 1-2 minutes until fragrant.
Stir in the broccoli florets, soy sauce, sriracha, salt, and pepper. Cook for an additional 5 minutes, allowing the broccoli to become tender.
Transfer the tofu and broccoli mixture to a baking dish. Sprinkle breadcrumbs evenly over the top.
Bake for 20 minutes, or until the breadcrumbs are golden brown and crispy.
Remove from the oven and serve warm. Enjoy your spicy tofu and broccoli casserole!

Baked Tofu Parmesan

Baked Tofu Parmesan is a delicious and satisfying dish that combines crispy baked tofu with rich marinara sauce and melted cheese. This recipe is easy to prepare, making it a great option for a quick weeknight dinner or a cozy weekend meal. The flavors meld beautifully, offering a comforting taste that’s sure to please both tofu lovers and skeptics alike.

The crispy exterior of the tofu, paired with the tangy sauce and gooey cheese, creates a delightful combination. Plus, it’s a healthier twist on the classic chicken parmesan that everyone can enjoy. Serve it over pasta or alongside a fresh salad for a complete meal!

Ingredients

1 block firm tofu, pressed and sliced
1 cup breadcrumbs
1/2 cup grated Parmesan cheese
1 teaspoon Italian seasoning
1 teaspoon garlic powder
1/2 teaspoon salt
1 cup marinara sauce
1 cup shredded mozzarella cheese
2 tablespoons olive oil

Instructions

Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
In a bowl, mix together breadcrumbs, Parmesan cheese, Italian seasoning, garlic powder, and salt.
Brush each tofu slice with olive oil, then coat it in the breadcrumb mixture until fully covered. Place the coated tofu on the prepared baking sheet.
Bake the tofu for 25-30 minutes, flipping halfway through, until golden brown and crispy.
Remove the tofu from the oven and spoon marinara sauce over each piece. Top with shredded mozzarella cheese.
Return to the oven and bake for an additional 10 minutes, or until the cheese is melted and bubbly.
Serve warm, garnished with fresh herbs if desired.

Tofu Fried Rice with Peas and Carrots

This Tofu Fried Rice is a delicious and colorful dish that is both satisfying and easy to whip up. Packed with protein from the tofu and a medley of vegetables, it delivers a great balance of flavors and textures in every bite. The sweet notes of carrots and the freshness of peas shine through, making it a favorite for lunch or dinner.

Making this fried rice is quick and straightforward. It’s perfect for a weeknight meal or a meal prep option. Just toss everything together in one pan, and you’ve got yourself a hearty, nutritious dish!

Ingredients

2 cups cooked rice (preferably day-old)
1 cup firm tofu, cubed
1/2 cup peas (fresh or frozen)
1/2 cup carrots, diced
1/4 cup green onions, chopped
2 tablespoons soy sauce
1 tablespoon sesame oil
1 tablespoon vegetable oil
2 cloves garlic, minced
Salt and pepper to taste

Instructions

Prepare Tofu: In a pan, heat vegetable oil over medium heat. Add the cubed tofu and cook until golden brown on all sides. Remove and set aside.
Sauté Vegetables: In the same pan, add sesame oil and garlic. Cook for a minute until fragrant. Then add the carrots and peas, cooking until tender.
Add Rice: Stir in the cooked rice, mixing everything well. Add soy sauce, salt, and pepper to taste. Mix until the rice is heated through.
Finish: Fold in the cooked tofu and green onions, allowing everything to heat for a couple of minutes. Serve hot!

Tofu and Mushroom Stroganoff

Tofu and Mushroom Stroganoff is a creamy and satisfying dish that’s perfect for any night of the week. The combination of tender tofu and earthy mushrooms creates a rich flavor profile that’s comforting and delicious. Plus, this recipe is easy to whip up, making it a great option for both novice cooks and experienced chefs.

This dish is not only meat-free but also loaded with protein, making it a healthy choice that doesn’t skimp on taste. Served over your favorite pasta or rice, it’s a meal that will please even the pickiest eaters. Get ready to enjoy a warm bowl of goodness!

Ingredients

14 ounces firm tofu, drained and cubed
8 ounces mushrooms, sliced
1 medium onion, chopped
2 cloves garlic, minced
2 tablespoons olive oil
1 cup vegetable broth
1 tablespoon soy sauce
1 teaspoon dried thyme
1 cup sour cream (or vegan alternative)
Salt and pepper to taste
Fresh parsley, chopped (for garnish)
Pasta or rice of choice, cooked according to package instructions

Instructions

Heat olive oil in a large skillet over medium heat. Add the chopped onion and minced garlic, sautéing until the onion becomes translucent.
Add the sliced mushrooms to the skillet and cook until they are softened, about 5 minutes.
Stir in the cubed tofu and cook for an additional 5 minutes, allowing it to get slightly golden.
Pour in the vegetable broth, soy sauce, and dried thyme. Bring the mixture to a gentle simmer, allowing it to cook for about 10 minutes.
Remove the skillet from heat and stir in the sour cream until well combined. Season with salt and pepper to taste.
Serve the stroganoff over cooked pasta or rice, garnished with fresh parsley.

Lemon Garlic Tofu with Asparagus

This Lemon Garlic Tofu with Asparagus is a fresh and zesty dish that highlights the simple yet vibrant flavors of lemon and garlic. The tofu, marinated and pan-fried to perfection, becomes a delightful protein source, while the asparagus adds a crunchy texture and bright green color, making every bite enjoyable. It’s a great recipe for anyone looking for a quick and healthy meal that’s packed with taste!

With just a few ingredients, this dish is simple to prepare, and it’s perfect for busy weeknights or a relaxed weekend dinner. The bright citrus notes combined with the savory garlic make this meal an instant favorite. Serve it alongside some rice or a light salad for a complete meal.

Ingredients

1 block firm tofu, pressed and sliced
2 tablespoons olive oil
3 cloves garlic, minced
1 lemon (juice and zest)
1 teaspoon soy sauce
Salt and pepper to taste
1 bunch asparagus, trimmed
Fresh parsley for garnish

Instructions

Marinate the Tofu: In a bowl, mix olive oil, minced garlic, lemon juice, lemon zest, soy sauce, salt, and pepper. Add the tofu slices and let them marinate for at least 15 minutes.
Cook the Asparagus: While the tofu is marinating, heat a skillet over medium heat. Add the trimmed asparagus and sauté for about 5-7 minutes until bright green and tender-crisp. Remove from the skillet and set aside.
Fry the Tofu: In the same skillet, add the marinated tofu slices. Cook for 3-4 minutes on each side until golden brown and crispy.
Serve: Arrange the tofu and asparagus on a plate. Garnish with fresh parsley and a squeeze of additional lemon juice if desired.

Tofu and Chickpea Salad Sandwich

This Tofu and Chickpea Salad Sandwich is a tasty and healthy option for lunch or a quick snack. Combining creamy tofu with chickpeas and fresh greens, it creates a satisfying bite that’s both nutritious and flavorful. It’s simple to make and can be a great way to incorporate more protein into your diet.

The blend of textures and tastes makes each bite delightful. The tofu adds a rich base, while the chickpeas bring a nice crunch and a hint of earthiness. Toss in some fresh veggies, and you have a meal that’s as pleasing to the eyes as it is to the palate.

Ingredients

1 cup firm tofu, crumbled
1 cup canned chickpeas, rinsed and drained
1/2 cup diced red onion
1/4 cup chopped fresh parsley
1 tablespoon olive oil
1 tablespoon lemon juice
Salt and pepper to taste
4 slices whole grain bread
Leafy greens (spinach or lettuce)

Instructions

In a large bowl, combine the crumbled tofu, chickpeas, red onion, and parsley.
In a small bowl, whisk together olive oil, lemon juice, salt, and pepper. Pour this dressing over the tofu mixture and stir until well combined.
Layer the leafy greens on two slices of bread, then spoon the tofu and chickpea mixture on top.
Top with the remaining bread slices and slice in half if desired. Serve immediately or wrap for later!

Tofu Poke Bowl with Brown Rice

A Tofu Poke Bowl with Brown Rice is a fresh and satisfying dish that’s packed with flavor. The combination of marinated tofu, crisp vegetables, and hearty brown rice creates a delightful meal that’s both nutritious and filling. It’s simple to prepare, making it perfect for a weeknight dinner or meal prep.

This bowl is not just about taste; it’s also visually appealing, with vibrant colors from the assorted vegetables. The tofu absorbs the marinade beautifully, adding a savory element that complements the nuttiness of the brown rice. Enjoying this dish feels like a wholesome treat, and you can easily customize it based on your favorite veggies!

Ingredients

1 cup brown rice
1 block extra-firm tofu, pressed and diced
3 tablespoons soy sauce
1 tablespoon sesame oil
1 tablespoon rice vinegar
1 teaspoon honey or maple syrup
1 cup carrots, julienned
1 cup cucumber, sliced
1/2 cup red cabbage, shredded
1/4 cup green onions, chopped
Fresh cilantro for garnish
Sesame seeds for topping

Instructions

Cook the Rice: In a medium saucepan, prepare the brown rice according to package instructions. Once cooked, set aside.
Marinate the Tofu: In a bowl, mix soy sauce, sesame oil, rice vinegar, and honey. Add the diced tofu and let it marinate for at least 15 minutes.
Sauté Tofu: Heat a non-stick skillet over medium heat. Add marinated tofu and cook for about 5-7 minutes until golden brown, stirring occasionally.
Assemble the Bowl: In a serving bowl, layer the cooked brown rice, sautéed tofu, and fresh vegetables. Arrange the carrots, cucumber, and red cabbage artfully on top.
Garnish and Serve: Sprinkle with chopped green onions, fresh cilantro, and sesame seeds. Drizzle with any remaining marinade if desired, and enjoy!

Maple-Glazed Tofu with Brussels Sprouts

This Maple-Glazed Tofu with Brussels Sprouts is a delightful dish that combines savory and sweet flavors. The tofu is crispy on the outside while remaining tender inside, coated in a rich maple glaze that adds a touch of sweetness. Paired with roasted Brussels sprouts, it creates a balanced meal that’s satisfying and nutritious.

Easy to make, this recipe is perfect for a weeknight dinner or a special occasion. You’ll love how the caramelized notes of the maple syrup enhance the natural flavors of the Brussels sprouts, making this dish a definite crowd-pleaser.

Ingredients

1 block firm tofu, pressed and sliced
1/4 cup maple syrup
2 tablespoons soy sauce
1 tablespoon olive oil
1 teaspoon garlic powder
1 teaspoon ground ginger
1 pound Brussels sprouts, halved
Salt and pepper to taste
Chopped fresh parsley for garnish

Instructions

Preheat the oven to 400°F (200°C).
In a bowl, mix maple syrup, soy sauce, olive oil, garlic powder, and ground ginger. Add the sliced tofu and marinate for at least 15 minutes.
Place the halved Brussels sprouts on a baking sheet. Drizzle with olive oil, salt, and pepper. Toss to coat.
Arrange the marinated tofu on the same baking sheet with the Brussels sprouts.
Bake for 25-30 minutes, flipping halfway through, until the tofu is golden brown and the Brussels sprouts are crispy.
Garnish with chopped parsley before serving.

BBQ Tofu Sandwich with Coleslaw

This BBQ tofu sandwich is a delicious and satisfying meal that brings together the smoky flavor of BBQ sauce and the crunch of fresh coleslaw. It’s perfect for those who want a hearty lunch or a casual dinner. Plus, it’s simple to make, making it a great choice for any day of the week.

The tofu is marinated and grilled to perfection, creating a savory base for the sandwich. Topped with creamy coleslaw, it offers a delightful balance of flavors and textures. It’s a crowd-pleaser for both vegans and meat-lovers alike!

Ingredients

1 block firm tofu, drained and pressed
1/4 cup BBQ sauce
4 slices of sandwich bread
1 cup coleslaw mix
2 tablespoons mayonnaise
1 tablespoon apple cider vinegar
Salt and pepper to taste
Lettuce leaves (optional)

Instructions

Prepare the Tofu: Slice the pressed tofu into thick slabs. Marinate in BBQ sauce for at least 30 minutes.
Grill the Tofu: Heat a grill or grill pan over medium heat. Grill the marinated tofu for about 5-7 minutes on each side or until it has nice grill marks.
Make the Coleslaw: In a bowl, combine the coleslaw mix, mayonnaise, apple cider vinegar, salt, and pepper. Mix well to combine.
Assemble the Sandwich: Toast the bread if desired. Layer the grilled tofu on two slices, add coleslaw, and lettuce if using. Top with the remaining slices of bread.
Serve: Slice the sandwich in half and enjoy with extra BBQ sauce on the side if desired.

Tofu Bolognese over Spaghetti

This Tofu Bolognese over Spaghetti is a delightful twist on the classic Italian dish. It packs a punch of flavor while keeping things light and healthy with the addition of tofu. The rich, savory tomato sauce mingles beautifully with the spaghetti, making it a comforting meal that’s also easy to prepare.

Ideal for busy weeknights, this recipe is simple and straightforward. Tofu provides a great source of protein, making the dish satisfying without feeling heavy. Plus, it’s a fantastic way to sneak in more vegetables for a balanced meal.

Ingredients

1 block firm tofu, drained and crumbled
2 tablespoons olive oil
1 onion, chopped
2 cloves garlic, minced
1 carrot, diced
1 celery stalk, diced
1 can (14 oz) crushed tomatoes
2 tablespoons tomato paste
1 teaspoon dried basil
1 teaspoon dried oregano
Salt and pepper to taste
12 oz spaghetti
Fresh basil for garnish
Grated Parmesan cheese (optional)

Instructions

Prepare the Sauce: In a large skillet, heat olive oil over medium heat. Add onions, garlic, carrot, and celery, and sauté until softened, about 5 minutes.
Add Tofu: Stir in the crumbled tofu and cook for another 5 minutes, allowing it to absorb the flavors.
Combine Ingredients: Add crushed tomatoes, tomato paste, basil, oregano, salt, and pepper. Reduce heat and let it simmer for about 15 minutes, stirring occasionally.
Cook Spaghetti: Meanwhile, cook the spaghetti according to package instructions. Drain and set aside.
Serve: Toss the cooked spaghetti with the tofu bolognese sauce. Serve hot, garnished with fresh basil and grated Parmesan cheese if desired.

Tofu Sushi Rolls with Avocado

Tofu sushi rolls with avocado are a delightful and fresh twist on traditional sushi. This recipe features creamy avocado paired with protein-packed tofu, all wrapped in seasoned sushi rice and nori. It’s a light and satisfying dish that bursts with flavor, making it perfect for lunch, dinner, or even a snack!

Making these rolls is simple and fun, even for beginners. You can customize the filling to your liking, adding veggies or your favorite sauces. Gather your ingredients, roll them up, and enjoy a homemade sushi experience that’s both healthy and delicious!

Ingredients

1 cup sushi rice
1 1/4 cups water
2 tablespoons rice vinegar
1 tablespoon sugar
1/2 teaspoon salt
4 sheets nori
1 cup firm tofu, cubed
1 ripe avocado, sliced
1/2 cucumber, julienned
Soy sauce, for serving

Instructions

Rinse the sushi rice under cold water until the water runs clear. Combine the rice and water in a pot, bring to a boil, then reduce heat and cover. Cook for about 20 minutes until the rice is tender and water is absorbed. Let it cool slightly.
In a small bowl, mix rice vinegar, sugar, and salt until dissolved. Gently fold this mixture into the warm rice.
Place a sheet of nori on a bamboo sushi mat, shiny side down. Wet your hands to prevent sticking, then spread a thin layer of sushi rice on the nori, leaving a 1-inch border at the top.
Arrange tofu, avocado, and cucumber in a line across the rice. Roll the sushi tightly from the bottom, using the mat to help shape it. Seal the edge with a little water.
Slice the roll into bite-sized pieces. Repeat with remaining ingredients. Serve with soy sauce for dipping.

Coconut Tofu Curry with Rice

Coconut Tofu Curry is a delightful dish that’s both creamy and comforting. You’ll love the combination of bold spices and the richness of coconut milk, which enhances the natural taste of tofu. This recipe is straightforward, making it perfect for both beginners and experienced cooks looking for a quick weeknight meal.

The dish is packed with flavor and can be easily adjusted to suit your taste. Pair it with fluffy rice for a satisfying meal that’s sure to please everyone at the table.

Ingredients

1 block (14 oz) firm tofu, drained and cubed
1 tablespoon vegetable oil
1 onion, chopped
2 cloves garlic, minced
1 inch ginger, grated
1 tablespoon curry powder
1 teaspoon turmeric
1 can (14 oz) coconut milk
1 cup vegetable broth
1 red bell pepper, sliced
1 cup green peas (fresh or frozen)
Salt and pepper to taste
Fresh cilantro for garnish
Cooked rice for serving

Instructions

Heat the vegetable oil in a large pan over medium heat. Add the chopped onion and sauté until translucent.
Add the minced garlic and grated ginger, cooking for an additional minute until fragrant.
Stir in the curry powder and turmeric, mixing well to coat the onions.
Add the cubed tofu, coconut milk, and vegetable broth. Bring to a gentle simmer.
Incorporate the sliced bell pepper and green peas, allowing everything to cook for about 10-15 minutes until the veggies are tender and the sauce has thickened.
Season with salt and pepper to taste, then garnish with fresh cilantro.
Serve hot over cooked rice and enjoy your delicious Coconut Tofu Curry!

Mediterranean Tofu Wrap

The Mediterranean Tofu Wrap is a delightful and healthy choice that brings together fresh flavors and textures. With protein-packed tofu, crunchy vegetables, and zesty herbs, this wrap is not just tasty but also simple to prepare. It’s perfect for a quick lunch or a satisfying snack that leaves you feeling energized.

If you’re looking for a vibrant meal that’s ready in no time, this wrap fits the bill. The combination of olives, tomatoes, and greens makes it irresistibly refreshing. Plus, you can easily customize it to suit your taste!

Ingredients

1 block (14 oz) firm tofu, drained and pressed
2 tablespoons olive oil
1 tablespoon lemon juice
1 teaspoon dried oregano
Salt and pepper to taste
4 whole grain tortillas
1 cup cherry tomatoes, halved
1/2 cup black olives, pitted and sliced
1 cup spinach or mixed greens
Fresh basil leaves, for garnish

Instructions

Prepare the Tofu: Cut the pressed tofu into small cubes. In a mixing bowl, combine olive oil, lemon juice, oregano, salt, and pepper. Add the tofu cubes and gently toss to coat.
Cook the Tofu: Heat a non-stick skillet over medium heat. Add the marinated tofu and sauté for about 5-7 minutes, until golden and slightly crispy. Remove from heat.
Assemble the Wrap: Lay a tortilla flat on a clean surface. Place a handful of spinach or mixed greens in the center, followed by a portion of the sautéed tofu, cherry tomatoes, and black olives.
Wrap It Up: Fold in the sides of the tortilla and roll it up tightly from the bottom to the top. Repeat with the remaining tortillas.
Serve: Cut the wraps in half and garnish with fresh basil leaves. Enjoy your Mediterranean Tofu Wrap!

Herb-Crusted Tofu with Quinoa

This herb-crusted tofu with quinoa is a delightful dish that combines crispy, flavorful tofu with the nutty taste of quinoa. The tofu is coated in a mix of fresh herbs, giving it a savory touch while keeping the preparation simple and straightforward. Perfect for a weeknight dinner or meal prep, it’s nutritious and satisfying.

The warmth of the quinoa complements the crispy tofu beautifully, making each bite a delicious experience. It’s a great way to enjoy plant-based protein without sacrificing flavor. Plus, it’s quick to prepare, so you can enjoy a gourmet meal in no time.

Ingredients

400g firm tofu, pressed and sliced
1 cup quinoa, rinsed
2 cups vegetable broth
2 tablespoons olive oil
1 tablespoon fresh parsley, chopped
1 tablespoon fresh basil, chopped
1 teaspoon garlic powder
1 teaspoon onion powder
Salt and pepper to taste
Fresh cilantro for garnish

Instructions

Prepare the Quinoa: In a saucepan, combine quinoa and vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes or until the liquid is absorbed. Fluff with a fork and set aside.
Prepare the Tofu: Preheat the oven to 400°F (200°C). In a bowl, mix olive oil, parsley, basil, garlic powder, onion powder, salt, and pepper. Brush the mixture onto the sliced tofu.
Bake the Tofu: Place the tofu on a baking sheet lined with parchment paper. Bake for 25-30 minutes, flipping halfway through, until golden and crispy.
Serve: Divide the quinoa on plates, top with herb-crusted tofu, and garnish with fresh cilantro. Enjoy your healthy meal!

Tofu and Lentil Soup

This tofu and lentil soup is a warm and comforting dish that is bursting with flavor. It combines the heartiness of lentils with the soft texture of tofu, creating a nutritious meal that’s simple to prepare. The blend of spices and herbs adds a delightful taste, making it perfect for any day of the week.

Not only is this soup easy to make, but it’s also packed with protein and fiber, making it a filling option for lunch or dinner. You can customize it with your favorite vegetables or spices to suit your preferences!

Ingredients

1 cup lentils, rinsed
1 block firm tofu, cubed
1 medium onion, diced
2 carrots, diced
2 celery stalks, diced
3 cloves garlic, minced
6 cups vegetable broth
1 can diced tomatoes
1 teaspoon cumin
1 teaspoon paprika
Salt and pepper to taste
Fresh parsley for garnish

Instructions

In a large pot, heat a splash of oil over medium heat. Add the onion, carrots, and celery, cooking until softened, about 5 minutes.
Stir in the garlic, cumin, and paprika, cooking for an additional minute until fragrant.
Add the lentils, vegetable broth, and diced tomatoes. Bring to a boil, then reduce heat and simmer for about 25-30 minutes, or until lentils are tender.
Gently stir in the cubed tofu and cook for another 5-10 minutes to heat through. Season with salt and pepper.
Serve hot, garnished with fresh parsley. Enjoy!

Buffalo Tofu Bites with Ranch Dip

If you’re craving a spicy snack that’s both satisfying and easy to whip up, buffalo tofu bites are a fantastic choice. These bites are crispy on the outside and tender on the inside, delivering a flavorful punch with every bite. Pair them with a cool ranch dip, and you’ve got a delightful appetizer or party food that everyone will love.

This recipe is simple enough for beginner cooks yet delicious enough to impress your friends. It’s perfect for game days, gatherings, or even a cozy night in. The spicy buffalo sauce adds a kick, while the ranch dip balances it out beautifully.

Ingredients

1 block firm tofu, pressed and cubed
1/2 cup buffalo sauce
1/2 cup all-purpose flour
1/2 cup breadcrumbs
1 teaspoon garlic powder
1 teaspoon paprika
Salt and pepper to taste
1 cup ranch dressing
Chopped chives for garnish

Instructions

Prepare the Tofu: Start by pressing the tofu to remove excess moisture, then cut it into bite-sized cubes.
Coat the Tofu: In a bowl, mix the flour, garlic powder, paprika, salt, and pepper. Dredge each tofu cube in the flour mixture, then dip in buffalo sauce, and finally coat with breadcrumbs.
Bake: Preheat your oven to 400°F (200°C). Arrange the coated tofu on a baking sheet lined with parchment paper. Bake for 25-30 minutes, flipping halfway through, until crispy and golden brown.
Make the Dip: While the tofu bakes, prepare the ranch dip by simply pouring ranch dressing into a serving bowl and garnishing with chopped chives.
Serve: Once the tofu is ready, serve it hot with the ranch dip for dipping. Enjoy!

Tofu and Cauliflower Tikka Masala

This Tofu and Cauliflower Tikka Masala is a deliciously creamy dish that’s perfect for any night of the week. The combination of tender tofu and florets of cauliflower soaked in rich spices creates a satisfying meal that’s bursting with flavor. It’s easy to whip up and pairs perfectly with rice or naan bread.

The spices in this dish bring warmth and depth, making it feel cozy while still being healthy. Whether you’re a tofu lover or trying it for the first time, this recipe is sure to impress!

Ingredients

14 oz firm tofu, drained and cubed
1 small head of cauliflower, cut into florets
1 medium onion, finely chopped
2 cloves garlic, minced
1 inch ginger, grated
1 can (14 oz) coconut milk
2 tablespoons tomato paste
1 tablespoon garam masala
1 teaspoon turmeric powder
1 teaspoon cumin powder
1/2 teaspoon chili powder (adjust to taste)
Salt to taste
Fresh cilantro, for garnish
2 tablespoons vegetable oil

Instructions

Prepare the Tofu: Press the tofu to remove excess moisture, then cut it into cubes. In a pan, heat 1 tablespoon of oil and sauté the tofu until golden brown. Remove and set aside.
Cook the Vegetables: In the same pan, add the remaining oil. Sauté the onions until translucent. Add the garlic and ginger, cooking for another minute.
Add Spices: Stir in the garam masala, turmeric, cumin, and chili powder. Cook for about 30 seconds until fragrant.
Mix in Coconut Milk and Tomato Paste: Add the coconut milk and tomato paste to the pan, stirring well. Bring to a simmer.
Add Cauliflower and Tofu: Add the cauliflower florets and browned tofu to the sauce. Simmer for 15-20 minutes, or until the cauliflower is tender. Adjust seasoning with salt.
Serve: Garnish with fresh cilantro and serve hot with rice or naan.

Tofu Jambalaya with Spices

This Tofu Jambalaya is a delightful twist on the classic dish, featuring hearty chunks of tofu soaked in vibrant spices and served over fluffy rice. The combination of spices creates a warm and inviting flavor profile that balances savory and slightly spicy notes. It’s perfect for both tofu lovers and those looking to switch up their usual dinner routine.

What makes this recipe so appealing is how simple it is to prepare. With just a few ingredients and less than an hour of cooking time, you can have a filling and wholesome meal ready for the whole family. Whether you’re hosting friends or enjoying a cozy night in, this dish is sure to impress!

Ingredients

1 block firm tofu, drained and cubed
2 tablespoons olive oil
1 onion, diced
1 bell pepper, chopped
2 cloves garlic, minced
1 can diced tomatoes (14 oz)
1 cup vegetable broth
1 teaspoon smoked paprika
1 teaspoon cayenne pepper (adjust to taste)
1 teaspoon dried oregano
1 teaspoon thyme
1 bay leaf
2 cups cooked rice
Fresh parsley or cilantro for garnish

Instructions

Heat olive oil in a large pan over medium heat. Add the onions and bell pepper, cooking until softened, about 5 minutes.
Add the garlic and cook for another minute until fragrant.
Stir in the cubed tofu, smoked paprika, cayenne pepper, oregano, thyme, and bay leaf. Cook for about 5-7 minutes until the tofu starts to brown slightly.
Pour in the diced tomatoes and vegetable broth, then bring to a simmer. Cover and let cook for 15-20 minutes to allow flavors to meld.
Remove the bay leaf and serve the jambalaya over cooked rice, garnished with fresh parsley or cilantro.

Tofu Fajitas with Peppers

Tofu fajitas with peppers are a delightful twist on a classic dish, bringing together marinated tofu and colorful bell peppers for a burst of flavor. This recipe is easy to whip up, making it perfect for a quick weeknight dinner or a fun gathering with friends.

The combination of smoky spices and the freshness of the peppers create a satisfying and vibrant meal. Serve them in warm tortillas for a fulfilling experience that everyone will enjoy. Plus, it’s a great way to incorporate plant-based protein into your diet!

Ingredients

14 oz extra-firm tofu, drained and pressed
2 tablespoons olive oil
1 tablespoon soy sauce
1 tablespoon lime juice
1 teaspoon chili powder
1 teaspoon cumin
1 red bell pepper, sliced
1 green bell pepper, sliced
1 onion, sliced
Salt and pepper to taste
Tortillas for serving
Fresh cilantro for garnish

Instructions

Prepare the Tofu: Cut the pressed tofu into cubes. In a bowl, mix olive oil, soy sauce, lime juice, chili powder, cumin, salt, and pepper. Add the tofu cubes and toss to coat. Let it marinate for at least 15 minutes.
Cook the Veggies: In a large skillet over medium-high heat, add a bit of olive oil. Sauté the sliced onions and bell peppers until they’re tender, about 5-7 minutes.
Add Tofu: Push the veggies to one side of the skillet and add the marinated tofu. Cook for 5-7 minutes, allowing the tofu to brown and caramelize.
Mix Together: Combine the tofu with the peppers and onions, stirring well to mix the flavors. Cook for another 2-3 minutes.
Serve: Spoon the tofu and pepper mixture into warm tortillas. Garnish with fresh cilantro and enjoy!

Tofu Caesar Salad

This Tofu Caesar Salad is a fresh twist on the classic dish, featuring crispy tofu cubes as the star ingredient. The tofu adds a protein punch while soaking up the zesty flavors of the dressing. It’s a delightful blend of crunchy greens, juicy tomatoes, and a creamy Caesar dressing that makes for a satisfying meal.

Quick and easy to make, this salad is perfect for lunch or a light dinner. You can customize it with your favorite toppings or serve it alongside some crusty bread for a complete meal.

Ingredients

1 block of firm tofu, pressed and cubed
2 tablespoons olive oil
1 teaspoon garlic powder
Salt and pepper to taste
4 cups romaine lettuce, chopped
1 cup cherry tomatoes, halved
1/4 cup grated Parmesan cheese or nutritional yeast for a vegan option
1/2 cup Caesar dressing

Instructions

Preheat your oven to 400°F (200°C). Toss the cubed tofu with olive oil, garlic powder, salt, and pepper. Spread them out on a baking sheet.
Bake the tofu for 25-30 minutes, turning halfway through, until golden and crispy.
In a large bowl, combine the chopped romaine lettuce, cherry tomatoes, and baked tofu.
Drizzle your favorite Caesar dressing over the salad and toss gently to combine.
Sprinkle with Parmesan cheese or nutritional yeast before serving.

Stuffed Bell Peppers with Tofu

Stuffed bell peppers with tofu make a vibrant and nutritious dish that’s easy to whip up. The mild flavor of tofu blends well with the freshness of the peppers and spices, creating a satisfying meal. Perfect for a weeknight dinner, these stuffed peppers are not only visually appealing but also packed with protein and veggies.

This recipe is simple enough for beginners yet allows for plenty of customization. You can use any combination of grains, beans, or vegetables to make the filling your own. Serve them with a side salad or some crusty bread for a complete meal!

Ingredients

4 large bell peppers (any color)
1 cup firm tofu, crumbled
1 cup cooked quinoa or rice
1 small onion, diced
2 cloves garlic, minced
1 teaspoon cumin
1 teaspoon paprika
Salt and pepper to taste
1 cup diced tomatoes (fresh or canned)
1/4 cup fresh parsley or cilantro, chopped
1 tablespoon olive oil
1/2 cup shredded cheese (optional)

Instructions

Prepare the Peppers: Preheat your oven to 375°F (190°C). Cut the tops off the bell peppers and remove the seeds. Place them upright in a baking dish.
Make the Filling: In a skillet, heat olive oil over medium heat. Sauté the diced onion and garlic until translucent. Add the crumbled tofu, cooked quinoa or rice, diced tomatoes, cumin, paprika, salt, and pepper. Mix well and cook for about 5-7 minutes until heated through.
Stuff the Peppers: Remove the skillet from heat and stir in the chopped parsley or cilantro. Spoon the filling into each bell pepper, pressing down lightly to pack it in. If using cheese, sprinkle it on top.
Bake: Cover the baking dish with foil and bake for 25-30 minutes. Remove the foil for the last 10 minutes to allow the tops to brown slightly.
Serve: Once done, let cool for a few minutes before serving. Enjoy your stuffed bell peppers hot!

Curried Tofu and Vegetable Soup

This curried tofu and vegetable soup is a delightful mix of flavors and textures that will warm you up from the inside out. The creamy base, enriched with spices, pairs perfectly with tender tofu and a variety of fresh vegetables. It’s simple to make, making it a go-to recipe for busy weeknights or cozy weekends.

The taste is a perfect balance of savory and slightly spicy, bringing comfort and nourishment in every spoonful. Plus, it’s a fantastic way to incorporate plant-based proteins and veggies into your diet. Enjoy it on its own or with a slice of crusty bread!

Ingredients

1 block of firm tofu, cubed
1 tablespoon olive oil
1 onion, chopped
2 cloves garlic, minced
1 tablespoon curry powder
1 teaspoon turmeric
4 cups vegetable broth
2 carrots, diced
1 bell pepper, chopped
1 cup spinach, fresh
1 can coconut milk
Salt and pepper to taste
Cilantro, for garnish

Instructions

Heat olive oil in a large pot over medium heat. Add the chopped onion and garlic, sautéing until softened.
Stir in the curry powder and turmeric, cooking for another minute to release the flavors.
Add the vegetable broth, diced carrots, and chopped bell pepper. Bring to a simmer and cook until the vegetables are tender, about 10-15 minutes.
Gently stir in the cubed tofu and coconut milk, allowing it to heat through. Season with salt and pepper to taste.
Finally, add the spinach and cook just until wilted. Serve hot, garnished with fresh cilantro.

Tofu and Zucchini Noodles (Zoodles)

Tofu and zucchini noodles, or zoodles, make for a light and satisfying dish that’s packed with flavor. The tender tofu complements the crunch of fresh zucchini, creating a delightful texture that’s sure to please any palate. This recipe is not only simple to prepare but also offers a healthy twist on traditional pasta dishes.

The combination of savory tofu and vibrant zucchini creates a colorful and nutritious meal that’s perfect for weeknight dinners. Tossed with your favorite sauce, this dish is both delicious and fulfilling. Plus, it’s a great way to incorporate more vegetables into your diet.

Ingredients

1 block firm tofu, drained and cubed
2 medium zucchinis, spiralized into noodles
2 tablespoons olive oil
3 cloves garlic, minced
1 tablespoon soy sauce
1 tablespoon sesame oil
1 teaspoon ginger, grated
Salt and pepper to taste
Sesame seeds for garnish

Instructions

Prepare the Tofu: Press the tofu to remove excess moisture and cut it into cubes. Heat olive oil in a skillet over medium heat.
Cook the Tofu: Add the tofu cubes to the skillet and cook until golden brown on all sides, about 10 minutes. Add minced garlic, ginger, soy sauce, and sesame oil to the skillet, stirring to coat the tofu.
Add the Zoodles: Toss in the spiralized zucchini and cook for an additional 3-4 minutes, until the zoodles are tender but not mushy. Season with salt and pepper.
Serve: Plate the dish and sprinkle sesame seeds on top before serving. Enjoy your healthy tofu zoodle meal!