Best Tofu Yogurt Recipes

Indian-Spiced Tofu with Wilted Spinach and Yogurt image

Provided by Martha Stewart

Number Of Ingredients 13

12 ounces firm tofu, drained and cut into 1/2-inch cubes
2 tablespoons canola oil
Coarse salt
1 medium onion, diced
3 cloves garlic, minced
1 teaspoon freshly grated ginger
1/2 teaspoon cumin seed, crushed
1/2 teaspoon coriander seed, crushed
1/4 teaspoon mustard seed, crushed
Pinch red pepper flakes
1 1/2 pounds fresh spinach, stemmed and chopped
1 cup low-fat plain yogurt
2 cups cooked brown rice

Steps:

Press tofu.
In a large cast-iron skillet, heat 1 tablespoon oil over medium-high heat. Add tofu and cook, turning, until golden brown, about 7 minutes. Transfer to a plate and season with salt.
Heat remaining oil in a large pot over medium-high heat. Add onion and garlic and cook, stirring, until tender, about 5 minutes. Add ginger and spices and cook, stirring, until spices are toasted, about 1 minute. Add spinach and cook, stirring, until just wilted, 2 to 3 minutes.
Remove from heat and stir in yogurt. Season with salt and stir in golden tofu. Serve with rice.

Nutrition Facts : Calories 450 g, Cholesterol 5 g, Fat 15 g, Fiber 12 g, Protein 21 g, SaturatedFat 2 g, Sodium 324 g

Coriander, Curry & Yogurt-Crusted Tofu image

Provided by Renee D

Categories Soy/Tofu

Time 30m

Yield 4 filets, 4 serving(s)

Number Of Ingredients 10

3/4 cup plain yogurt
1 teaspoon minced fresh garlic
1/2 teaspoon ground cumin
1 tablespoon whole coriander seed, crushed
2 teaspoons mild curry powder
1 1/2 teaspoons salt
1/2 teaspoon pepper
1 -2 tablespoon olive oil
4 pieces tofu, fillets, about 6 ounces each
chopped mint (to garnish)

Steps:

In a small bowl, stir together the yogurt, garlic and cumin. In a separate bowl combine the coriander seeds, curry, salt and pepper.
In a very large nonstick skillet or sauté pan, heat the oil over medium-high heat. Meanwhile, dip the tofu into the yogurt mixture to lightly coat each side, then sprinkle each side with the curry mixture, dividing the seasoning evenly among all the tofu.
Immediately place tofu in the hot pan and cook until just done, about 2½ minutes on each side. Serve with a light sprinkling of chopped mint.

Nutrition Facts : Calories 140.7, Fat 9.7, SaturatedFat 2.1, Cholesterol 6, Sodium 904.5, Carbohydrate 6.1, Fiber 1.2, Sugar 3, Protein 9.9