Best Tofu Veggie Recipes

CASHEW VEGGIE STIR FRY WITH CHICKEN OR TOFU

Steps:

• Press your tofu. Set a layer of 5-6 paper towels on a plate. Add tofu and top with more paper towels. Place three or four more plates on top and let sit for 20-30 minutes. This will press the excess water out of the tofu. But watch your plates! You don't want them to topple and break (some use books to avoid this but I'm a plate girl myself).
• Cook the rice according to package directions. You'll want to start the rice first because it may take the longest to cook.
• Prep (IMPORTANT!) Cut all of your veggies ahead of time! This is key with stir fries, which cook superfast once you get them going. And it's especially important with this recipe because you'll have two pans going at once.
• Make the sauce. To a small bowl, add the tamari or soy sauce, honey, rice vinegar, chili-garlic sauce, and ginger. Mix until combined. Set aside.
• Coat the tofu/chicken. Add the tofu to one gallon-size ziplock bag and the chicken to another. Add the 2 tablespoons corn starch, 1/2 teaspoon salt, and 1/4 teaspoon pepper to each bag. Seal and gently shake each bag to coat all of the pieces of tofu/meat with cornstarch.
• Cook the tofu and chicken. You'll want to start the tofu about 3 minutes before you start the chicken because the tofu takes a bit longer to cook. Set a large non-stick skillet over medium-high heat. Add 1 tablespoon sesame oil and 1 tablespoon olive oil to pan. When the oil is hot, add the tofu. Cook, stirring occasionally. After 3 minutes, set another large non-stick skillet on another burner over medium-high heat. Add the remaining oil. When the oil is hot, add the chicken. Cook both the tofu and chicken, stirring/flipping occasionally, about 4-5 more minutes, until the tofu is browned and the chicken is just about cooked through. (I use a designated spoon for each one so there's no cross-contamination).
• Add the veggies. Divide the the broccoli, bell peppers, edamame, and garlic between the two pans. Cook 3-4 minutes, stirring occasionally, until the veggies are getting tender.
• Add the cashews, sauce, and scallions. Divide the cashews between the pans and cook, stirring occasionally, for another minute. Lower the heat to medium-low and divide the sauce between the two pans. Stir to combine, then let simmer for about 2 minutes, until the sauce has thickened and reduced slightly. Stir in the scallions, then remove from heat and ...
• Serve. Scoop rice onto individual plates, scoop stir fry over rice, and eat!
• Leftover instructions: Stir fry keeps for about 3 days. Store refrigerated in an airtight container.

VEGGIE TOFU PIZZA

Steps:

• In medium bowl, stir tofu, mushrooms, vinegar, oil and Italian seasoning. Cover and refrigerate at least 30 minutes.
• Meanwhile, move oven rack to lowest position. Heat oven to 375°F. Spray 15x10x1-inch pan with cooking spray. Unroll dough in pan. Bake about 10 minutes or just until edges are light golden brown.
• Spread pizza sauce over crust. Drain marinade from tofu and mushrooms, discarding marinade. Top sauce with tofu, mushrooms, tomatoes, bell pepper, onion and basil.
• Bake 10 minutes; sprinkle cheese over pizza. Bake about 10 minutes longer or until cheese is melted and crust is deep golden brown.

SESAME GINGER TOFU AND VEGGIE STIR FRY

Steps:

• Slice tofu into 3-4 horizontal slices. Drain well by placing between 2 cookie sheets lined with paper towels. Weight down the top cookie sheet with canned goods or a cast iron skillet to "press" the moisture out of the tofu. Keep changing the paper towels until no more moisture can be pressed from the tofu. This is the key to crispy tofu. Once dry, cut the tofu up into 1" cubes and toss with 1 tablespoon of cornstarch to coat.
• While drying the tofu, prepare the sauce. Combine sesame oil, ginger, garlic, rice vinegar, soy sauce, red pepper flakes, brown sugar, 1 tablespoon cornstarch and water. Mix in blender or food processor until completely smooth. Set aside.
• In a large skillet over medium-high heat, add 1 tablespoons of oil and swirl to coat pan. Add the cubed tofu to the pan and fry for 3-5 minutes. Flip the tofu as needed to brown all sides. Add 2 tablespoons of the prepared sauce to the tofu and allow to cook for an additional 2-3 minutes. When the tofu is carmelized, remove to plate and keep warm.
• Add the remaining 1 tablespoon of oil to the pan. Add the veggies and toss to coat. Cook the veggies for 3-4 minutes or just to al dente. Add the sauce and let it thicken just slightly. Add the tofu and sesame seeds and stir to coat. Cook for an additional 1-2 minutes or until the tofu has soaked up all the flavors.
• Serve warm with rice or quinoa or on its own. Eat right away as the tofu will lose its crispiness as it sits and cools.

CROCK POT TOFU AND VEGGIE STEW

Steps:

• Combine all ingredients in crock pot and cook on low for 6-8 hours.
• Serve warm with rice, pasta, or biscuits.

COLORFUL VEGAN TOFU AND VEGGIE ENCHILADA CASSEROLE

Steps:

• All measurements are approximate. If you prefer one veggie over another, feel free to increase/decrease the amounts used. Preheat your oven to 375 F Into a large bowl, add the crumbled tofu, nutritional yeast, garlic, salt and hot sauce. Mix well. Then add the chopped spinach, black beans, corn, red bell pepper,diced green chiles and cilantro to the tofu mixture. Saute the diced onion and cumin in olive oil over medium heat until translucent. Add the onion to the bowl of ingredients and mix well. Oil or spray a large baking dish. Spread about 1/2 cup of enchilada sauce in the bottom of the dish. Line the bottom of the dish with corn tortillas, slightly overlapping as you go. Spread the tofu and veggie mixture evenly over the tortillas and then cover the mixture with another layer of corn tortiallas. Pour the remaining enchilada sauce over the top. Garnish with sliced black olives if you'd like. Bake uncovered for 20-25 minutes. Serve with a nice green salad.

SHEET PAN TOFU & VEGGIE DINNER

Steps:

• Preheat oven to 425 degrees Fahrenheit. Line a large baking sheet with parchment paper.
• Press your tofu. Line the bottom of a dinner plate with several paper towels and place the hunk of tofu on it. Top with a few more paper towels and set three or four more dinner plates on top. Take care to make sure the plates don't fall over as the moisture is pressed out of the tofu!
• While the tofu sits, cut your veggies, setting aside the asparagus. Place all veggies (except the asparagus!) into a large bowl. You'll add the asparagus to the pan halfway through cooking time, otherwise, it can overcook.
• Cut the tofu into squares or rectangles. I like approx. 2-inch by 1/2-inch pieces. Add the tofu to the bowl with the veggies.
• Drizzle with 2 tablespoons olive oil and add 1/2 teaspoon salt and 1/4 teaspoon pepper. Toss gently until all of the veggies and tofu have a thin coat of olive oil. If it seems like it needs more oil, add the additional tablespoon.
• Spread the veggies and tofu in the sheet pan in a single layer. Make sure they're not too crowded. If one pan doesn't provide enough room, you may need to divide the mixture between two sheet pans.
• Bake for 15 minutes. Remove from the oven and gently flip over the veggies and tofu. Place the asparagus in the bowl and drizzle with 1-2 more teaspoons olive oil. Add a pinch of kosher salt and toss until coated. Pour the asparagus onto the pan with the tofu and veggies, tucking it into the empty areas so you maintain a single layer as well as you can.
• Bake until the veggies are tender and browned in spots and the tofu is a light golden brown, about 15 more minutes.
• Remove from oven. Taste and add additional salt and pepper if desired. Serve.

TOFU AND PLANTAIN MEDLEY VEGGIE PATTIES

Steps:

• Blend tofu, zucchini, plantain, mushrooms, sun-dried tomatoes, bread crumbs, olives, and garlic in a blender until mixture is a uniform, thick texture. Spoon mixture into your hand and mold into patties.
• Heat butter in a cast iron skillet over medium heat; cook patties, pressing on them lightly with a spatula, in the hot butter until browned, 3 to 5 minutes per side.

VEGGIE TOFU STIR-FRY WITH SESAME SEEDS OVER BROWN RICE

Steps:

• Place tofu in a colander and drain 10 minutes.
• Pat dry with paper towels.
• Place soy sauce in a shallow dish, add tofu, cover, refrigerate, and marinate 15 minutes, or up to 1 hour, turning once.
• In medium covered saucepan, bring 2 cups vegetable broth or water to a boil.
• Slowly stir in rice, cover, and reduce heat to low.
• Simmer 40 minutes, or until all the water is absorbed.
• Meanwhile, heat the oil in a wok, large skillet, or heavy saucepan over medium-high flame.
• Add garlic and onion and sauté until onions are wilted, 1-2 minutes .
• Add broccoli and red peppers, the remaining 1 1/4 cup broth or water, and cook, stirring frequently, 5 minutes.
• Add mushrooms, water chestnuts, basil, oregano, and black pepper and continue to cook 2 more minutes, or until mushrooms are soft.
• Addsesame seeds and the marinated tofu with soy sauce, and cook, stirring gently, until tofu is heated through, about 5 minutes.
• Serve over the cooked rice.

TOFU-VEGGIE LASAGNA

Steps:

• Brown ground beef or sausage.
• Add jarred sauce and wine to the meat.
• Simmer for 5 minutes.
• In separate skillet, saute garlic, onions and rest of veggies in olive oil until soft but not browned.
• Remove from heat.
• Let cool.
• In bowl mix together ricotta cheese and beaten egg.
• Stir in veggie mixture.
• Add enough sauce on bottom of 8x10 pan to just cover.
• Add a layer of tofu slices followed by a layer of veggie mixture and a layer of sauce.
• Repeat until you are out of tofu slices.
• Sprinkle top with mozzarella cheese.
• Bake covered at 350�°F for 30-40 minutes.
• Let sit for 10 minutes before serving.

TOFU AND VEGGIE BURGER

Steps:

• Pat tofu dry with absorbent paper. Spread tofu, in single layer, on absorbent-paper-lined tray; cover with more paper, stand 20 minutes.
• Meanwhile, heat oil in medium frying pan; cook brown onion and garlic, stirring, until onion softens.
• Add spices; cook, stirring until fragrant.
• Combine onion mixture in large bowl with tofu, zucchini and breadcrumbs; shape into four patties.
• Cover; referigerate 30 minutes.
• Meanwhile, combine hummus and yogurt in small bowl.
• Cut bread into four pieces. Split each piece in half horizontally; toast cut sides in heated oiled grill pan.
• Cook patties in same oiled grill pan until browned both sides and hot.
• Spread bread with hummus mixture; sandwich combined mint, parsley and green onion, patties and sprouts between bread pieces.

SUNFLOWER-VEGGIE TOFU BURGERS

Steps:

• in a small saucepan, bring the rice and water to a boil. reduce to a simmer and cook rice until tender, but not mushy. (about 20 minutes) when rice is cooked, remove from heat and stir in the minced garlic.
• while rice cooks, prepare and combine the remaining ingredients in a large bowl. add the cooked rice and garlic mixture to the bowl, and mash everything together well.
• pressing firmly, form mixture into 6 patties.
• heat the oil on a well seasoned griddle or non-stick pan, and cook the burgers over medium heat until lightly browned. (about 6 minutes per side).

GRILLED VEGGIE & TOFU STACK WITH BALSAMIC & MINT

Steps:

• Prepare barbecue (medium-high heat). Place vinegar and minced garlic in large bowl. Gradually whisk in olive oil. Stir in sliced mint. Season marinade to taste with salt and pepper.
• Working in batches, add tofu to marinade and turn to coat. Transfer tofu to baking sheet and sprinkle with salt and pepper. Add zucchini, bell pepper, eggplant, mushrooms, and radicchio to marinade in bowl and toss to coat.
• Place zucchini, pepper, tomato, eggplant, and mushrooms on grill. Sprinkle with salt and pepper. Cook until charred and softened, turning occasionally, about 6 minutes. Transfer to baking sheet. Place tofu and radicchio on grill. Cook until tofu is charred and radicchio is charred and wilted, about 2 minutes per side.
• Stack tofu and vegetables on plates. Garnish with mint sprigs and serve.

ASIAN VEGGIE STIR-FRY WITH TOFU AND GLASS NOODLES

Steps:

• heat sesame oil and add garlic and scallions, stirring occasionally. when garlic is browned and sticks to pot, add rice vinegar. as vinegar cooks down, add soy sauce, kecap manis, boullion and miso paste. add carrots, peppers, beans. cook 5-7 min. add zucchini and cook for another 5 minutes, then adding smoked and firm tofu until heated through and lightly cooked. in a separate pot, boil bean thread noodles until limp and transparent, snipping with scissors as needed. drain. add noodles to stir-fry and mix well. fragrance with additional sesame oil, if desired.

TASTY TOFU VEGGIE SCRAMBLE

Steps:

• In a medium bowl, crumble the tofu and add nutritional yeast, turmeric, garlic powder, and soy sauce and stir to mix (mashing with a fork helps incorporate all the flavors into the tofu). Set aside.
• Add just enough of the broth (set the rest aside) to cover the bottom of a large skillet and heat for one minute over medium heat. Add the tofu mixture and peppers, onions, mushrooms. Cook for 5-8 minutes or until vegetables reach desired tenderness, adding more vegetable broth as needed. If using garbanzo bean flour, add in just at the end to thicken up any excess liquid and add some creaminess to the scramble.

TOFU VEGGIE BALLS

Steps:

• Preheat oven to 350°F.
• Sauté the garlic, onion, carrot, pepper, basil, fennel and oregano in the oil for 10 minutes or until tender.
• In a large bowl, beat the eggs, then add all other ingredients except the tofu.
• Mash the tofu and add it to the other ingredients; mix well.
• Form the mixture into 1 1/2-inch balls.
• Place on a greased baking sheet and bake for 20 to 30 minutes at 350°F or until golden brown.

TOFU-VEGGIE STIR FRY AND GRAVY

Steps:

• Whisk together the cornstarch with water until smooth, and combine with vegetable broth, garlic, onion salt, black pepper, thyme, basil, and parsley in a saucepan over medium-low heat. Bring the gravy mixture to a simmer, and cook and stir until gravy is hot and thickened, about 5 minutes.
• Heat vegetable oil in a large skillet or wok, and stir-fry the carrot, red pepper, broccoli, and snow peas over medium-high heat for 2 to 3 minutes, until just tender. Stir in the tofu, mushrooms, and baby corn, and stir and cook about 1 more minute, until mixture is heated through.
• Pour the gravy over the vegetables and tofu, stir to combine, and serve hot.

CRISPY TOFU WITH VEGGIE STIR-FRY

Steps:

• 1. Instructions FOR THE TOFU: Drain the tofu, then press it with paper towels to remove excess water. Cut the tofu into O-inch cubes. Combine the soy sauce, lime juice, and sugar in an 8-inch-square baking dish. Add the tofu cubes and turn them to coat all sides. Set the cubes aside to marinate for 30 minutes, turning them once halfway through. For dredging, make an assembly line of three small dishes: the first containing the cornstarch; the second, the egg; and the third, the panko. Toss each tofu cube lightly in each dish, in the order listed. Set the cubes aside on a plate until all are coated. Line a baking sheet with paper towels and heat the oven to 200º. Heat a 10- to 12-inch nonstick skillet over medium heat. Add the oil, then the tofu cubes to the pan. Fry them on one side until golden and crisp, then continue cooking them until all sides are golden, using tongs to turn them, about 6 minutes total. Transfer the cubes to the paper towel-lined baking sheet and place it in the oven to keep the tofu warm.
• 2. FOR THE STIR-FRY:. Whisk together the sauce ingredients in a small bowl. Set it aside. Heat a large skillet over high heat. Add the oil, then the scallion whites and ginger. Stir-fry until they're just fragrant, about 30 seconds. Add the vegetables and stir-fry until they're crisp-tender, about 3 to 4 minutes. Add the garlic, then the scallion greens and the sauce, stir-frying the mixture until it's bubbling, about 1 to 2 minutes. When the stir-fry is prepared, top each serving with a sprinkling of sesame seeds, about 12 tofu cubes, and add a helping of rice or noodles, if desired. Serves 6.

TOFU VEGGIE CORN CAKES

Steps:

• 1. Place the tofu, water, garlic, baking powder, and salt in a blender or food processor and blend until sooth and creamy. Transfer to a medium bowl, add all the remaining ingredients except the oil, and mix well. 2. Heat half the oil in a large skillet over medium-high heat. Drop heaping tablespoons of batter onto the hot skillet and cook 3 to 4 minutes or until brown on the bottom. Turn over and brown the other side. Remove the cakes to a platter and continue with the remaining batter. (In order to hold their shape without falling apart, the cakes must be small.) 3. Serve the cakes hot or at room temperature.

TOFU VEGGIE SALAD

Steps:

• In a medium size mixing bowl combine tofu, carrots, cucumber, green onions, assorted vegetables, black olives, teriyaki sauce and Dijon mustard. Mix well.

GRILLED VEGGIE AND TOFU STACK WITH BALSAMIC AND MINT

Steps:

• Prepare barbecue (medium-high heat). Place vinegar and minced garlic in large bowl. Gradually whisk in olive oil. Stir in sliced mint. Season marinade to taste with salt and pepper.
• Working in batches, add tofu to marinade and turn to coat. Transfer tofu to baking sheet and sprinkle with salt and pepper. Add zucchini, bell pepper, eggplant, mushrooms, and radicchio to marinade in bowl and toss to coat.
• Place zucchini, pepper, eggplant, and mushrooms on grill. Sprinkle with salt and pepper. Cook until charred and softened, turning occasionally, about 6 minutes. Transfer to baking sheet. Place tofu and radicchio on grill. Cook until tofu is charred and radicchio is charred and wilted, about 2 minutes per side.
• Stack tofu and vegetables on plates. Garnish with mint sprigs and serve