10 Flavor-Packed Tofu Mabikirwo ekuderedza uremu

Zvemukati

• Pistachio-Yakarasika Tofu
• Chocolate Tofu Pudding Makapu
• Zvinonhuwira Zvakaputa Tofu
• Hoisin Glazed Yakakangwa Tofu uye Asparagus
• Crunchy Tofu Nuggets
• Inotapira uye Inovava Huchi Lemon Tofu
• Yakasviba Tofu
• Pumpkin Honey Tofu
• Creamy Triple Green Pesto
• Marinated Tofu
• Ongororo ye

Funga kuti tofu inopenga uye haina kunaka? Aya mapapiro emvura anonwisa mukanwa anozochinja pfungwa dzako nezve zvinyoro nyoro, zvinotapira zve bhinzi curd zvachose! Haisi chete tofu yakakura kune yakaderera-cal chikafu, inozadza neakanaka-ako-iwe soy protein, iron, uye omega-3 fatty acids. Tofu zvakare chimwe chezvokudya zvakasiyana-siyana, zvichiita kuti ive nheyo huru kune zvose zvinopinda zvinonaka uye zvinotapira zvinotapira. Tarisa uone izvi gumi zvinonaka ndiro idzo chero chinhu asi bland!

Pistachio-Yakarasika Tofu

243 macalorie, 15 gramu mafuta, 19 gramu makabhohaidhiretsi, 14 gramu mapuroteni, 570 milligrams sodium, 4 gramu fiber

Muchikafu ichi chakasiyana, maslabs e tofu anonyudzwa mumusanganiswa we nutty we pistachio uye zvimedu zvechingwa nokuda kwendiro ine flavour-packed ine mavara anonakidza.

Zvisungo:

Zvamunoda14 oz. tofu

2 tbsp. yakaderera-sodium soy muto

1 1/2 zvimedu-gorosi chingwa

1/2 c. pistachio nzungu

Pepuru yepasi kuravira

2 tbsp. spicy mustard

2 tbsp. maple manyuchi

1/2 tbsp. yakaderera-sodium soy muto

1 tbsp. tofu mayonnaise

Mafambiro:

Preheat oven kusvika kune madigiri mazana mana; gadzira bepa rekubikira nekurizora mafuta zvishoma kana kuriisa nesilicone liner. Cheka iyo tofu kuita 8 1/2-in. zvidimbu uye woomesa zvishoma nepepa matauro. Geza mativi maviri e tofu ne 2 tbsp. soy muto uye uise parutivi kuti uenderere kwemaminitsi gumi. Kunyange zvazvo tofu iri kuchenesa, isa chingwa muzvokudya zvekudya uye urove muzvimedu zvakanaka. Edzai 1 mukombe wemakemikari kuita yakafara, isina kudzika mbiya (chengetedza chero makemikari asara kune kumwe kushandiswa.) Pura mapistachios muprosesa kusvikira iwo adzikiswa kuita mafufu. Vawedzere kune zvingwa zvechingwa pamwe chete nerupo rupo rwepepuru yakasviba, uye fungai zvakanaka. Mune imwe ndiro isina kudzika, sanganisa mustadhi, manyuchi, soy muto, uye mayo. Isai chidimbu che tofu mumusanganiswa wemasitadhi, kuvhara zvishoma kumativi ose; wobva waisa muzvimedu zvezvingwa, kusasa mafufu pamusoro nepamusoro, uye zvinyoronyoro uzvipinze mutofu. Isa pane rakagadzirirwa kubheka pepa. Dzokorora nezvose zvidimbu zve tofu. Isai tofu muchoto uye gadzirai kwemaminitsi makumi maviri, kana kusvika zvimedu zvechingwa zvikaita goridhe. Shumira nemuto weunosarudza.

Inoita mana servings.

Recipe inopihwa neFatFree Vegan Kitchen

Chocolate Tofu Pudding Makapu

112 makorikori, 10.3 gramu shuga, 6.5 magiramu emafuta, 11.8 magiramu emacarbohydrates, 1.7 magiramu mapuroteni

Kuda chimwe chinhu chinotapira? Tofu inogadzira hwaro hwakanaka hweakadzika-macal madhishi senge yakasviba pudding. Svetesa ichi chinonaka kurapwa uchishandisa chokoreti uye, chokwadika, yakawanda tofu, uye wozokanda pudding mumakeke echokoreti anodyiwa.

Zvisungo:

Zve chokoreti tofu pudding:

1 bhokisi tofu, yakanatswa

2 tbsp. agave nectar

1/2 c. chokoreti machipisi, akanyungudika uye atonhora zvishoma

1/4 c. chokoreti muto (iyo mhando yaunoshandisa kune chokoreti mukaka)

Kune pudding makapu:

2 c. chokoreti chips

2 tbsp. mafuta ekubikisa

1 recipe chokoreti tofu pudding

Raspberries

Kirimu yakaputirwa

Mafambiro:

Kune chokoreti tofu pudding:

Isa zvose zvinoshandiswa muVitamix (kana blender) uye puree kusvikira yakanyorova. Refrigerate kusvikira wagadzirira kuzadza chokoti makapu (anenge maminitsi makumi matatu). Kana uchinge wagadzirira kuzadza makapu, tora pudding muhombe zip-lock bag. Cheka kaburi kadiki mukona yepasi yehombodo uye svina iyo pudding mumikombe.

Zvepudding makapu:

Mutsara makumi maviri nemasere muffin matini nemapepa emapepa. Sungunusa machipisi nemafuta emiriwo mukapu kadiki mu microwave. Kurudzira masekonzi makumi matatu ega ega uye kupisa kusvika machipisi anyungudika zvakazara. Chipunu nezve 1 heaping tsp. chokoreti yakanyunguduka mune yega yega muffin liner uye ndokuparadzira mativi nekuseri kwepuni. Isa tin mufiriji kuti chokoreti ive yakasimba. Wedzera chikamu chechipiri chechokoti kune makapu, fiza zvakare. Ramba wakaoma kusvika wagadzirira kubvisa bepa. Refrigerate makapu akazara epudding kwemaawa anenge mana, saka iyo pudding inogadzika uye inowana kusimbisa zvishoma. Pamusoro nekwapurwa kirimu uye raspberries.

Inoita makapu makumi maviri nemana.

Recipe yakapihwa neFat Girl Akabatwa Mumuviri Weganda

Zvinonhuwira Zvakaputa Tofu

84 macalorie, 4.6 gramu shuga, 6.1 gramu mafuta, 5.6 gramu makabhohaidhiretsi, 1.9 gramu protein

Izvi zvishoma zvinokachidza bhinzi curd mitsetse inowana inoputa inotapira kunhuhwirira inosimudzira neiyo yakaderera-cal musanganiswa wemasosi nezvinonhuwira. Nepo iwe uchigona kuvashandira nekare uye mupunga (sezvakaratidzwa), inzwa wakasununguka kusanganisa tofu nezvimwe zvinoshandiswa kuti upedze kudya kune hutano, kunogutsa.

Zvisungo:

1 pasuru yekuwedzera-yakasimba tofu

1 1/2 tsp. safflower mafuta

1 1/2 tsp. maple manyuchi

1 tbsp. mupunga vhiniga

1/2 tsp. utsi hwemvura

1/4 tsp. garlic powder

1/4 - 1/2 tsp. cayenne pepper

Mafambiro:

Dhonza yako tofu uye cheka muzvikamu zvisere zvakaenzana. Gadzirisa zvimedu zvakati sandara pane tauro rakapetwa kaviri pamusoro pekicheni neimwe tauro yakapetwa kaviri pamusoro. Isa bhodhi hombe pamusoro woisa mabhuku mashoma anorema pamusoro. Dhinda kwe25 - 35 min. Preheat oven kuti uite rack pamusoro pema slats. Whisk zvimwe zvese zvinongedzo pamwechete mundiro hombe. Slice tofu mu 1/4 mukati. Mitsetse yakafara kana madiki madiki. Isa tofu mundiro hombe nemidziyo yakanyorova uye unomutsa zvinyoro nyoro kusvikira waputirwa. Isa tofu kunze kweganda-rakarongedzwa pani uye giraira kwemaminetsi mana kusvika masere, kudzamara yegoridhe brown ine zvishoma zvakasviba micheto. Nguva inosiyana zvichienderana nehovhoni yako. Flip uye bhura kwemamwe maminetsi mana kusvika masere kusvika golden brown. Kazhinji, rechipiri divi rinoshuvira zvishoma nekukurumidza. Bvisa kubva muchoto uye ushande ipapo.

Inoita 3-4 servings.

Recipe yakapihwa neiyo Inodyiwa Pfungwa

Hoisin Glazed Yakakangwa Tofu uye Asparagus

138 makorikori, 8.2 gramu shuga, 5.2 gramu mafuta, 14.6 magiramu emacarbohydrates, 12.4 gramu mapuroteni

Mapfumo anokatyamadza asiparagasi anopa zvinonaka (uye zvinovaka muviri) zvinokonzeresa kune zvinyoro nyoro zvebhinzi curd, nepo kudonha kwesvutugadzike hoisin muto inokweretesa iyi dhishi kukaka kunoshamisa kwekunaka. Hakusi chete kudya uku inzira yemoto yekufadza vashanyi vekudya kwemanheru, zvakare yakaderera macalorie nemafuta.

Zvisungo:

7 oz. firm tofu

1/2 tsp. sesame mbeu

2 tbsp. hoisin muto

2 tbsp. yakaderera-sodium soy muto

1 tsp. Sriracha muto

1 tsp. shuga chena (optional)

10 mapfumo asiparagasi

1/2 tsp. zvinonhuwira zvishanu

Mafambiro:

Shandura grill kana pani yegrill kusvika kumusoro. Muchidiki, yakaoma skillet pamusoro pepakati pekupisa mbiriso yesame mbeu kusvika yegoridhe. Dururira mundiro uye chengetedza kuitira kushongedza. Cheka bhokisi re tofu muhafu, wobva watendeuka imwe hafu parutivi uye ucheke nepakati kuitira kuti uve nezvidimbu zviviri zvinenge 1 inch gobvu. Sevha iyo yakakura hafu yekumwe kushandisa kana kaviri iyo yekubheka. Gadza zvidimbu zvakatemwa pane rakachena bepa tauro uye bvisa pakaoma.

Kugadzira muto.

Muchidimbu mbiya sanganisa pamwe hoisin, soy, Sriracha, uye shuga. Kuisa parutivi. Isai asparagus pane grill (zvichida: isa mapfumo nekubata kwemafuta) uye grill kwemaminitsi mashanu uchitenderedza mapfumo kusvika zvakaenzana. Gurai pakati pemahwendefa maviri. Isai tofu yakaoma pandiro uye musasa mativi maviri nemafuta mashanu. Bvisa iyo grill nekubata kwemafuta emiriwo pane tauro kuitira kuti tofu isanamatira. Isa iyo tofu pane grill uye usabata kweminiti imwe kuitira kuti inogona kutsvaga pasina kunamatira. Shandura tofu 45 madhigirii kuti uite "X" pateni grill mamaki. Cook 30 masekondi. Kushandisa spatula nyatso flip tofu pamusoro uye grill kweminiti imwe chete. Ichiri kubika, bhurashi kana spoon imwe yemuto pane tofu. Bvisa tofu kubva kune grill uye isa pamusoro pemapfumo epasiparagasi. Dzvora muto wakasara pamusoro pendiro imwe neimwe (iwe uchave nezvimwe zvekuwedzera). Fukidza nembeu yesesame.

Inoita maviri servings.

Recipe yakapihwa naJeffrey Saad, Cooking Channel host of United Tastes of America, restauranteur, chef, uye munyori we Jeffrey Saad's Global Kicheni: Mapoka Asina Muganhu (inowanikwa Kurume 20th)

Crunchy Tofu Nuggets

80 makorikori, 0.7 gramu shuga, 1.7 magiramu emafuta, 11.8 magiramu emakhahydrates, 3.5 magiramu mapuroteni

Ndiani anoda huku nuggets kana iwe uchigona kudya pane zvinovaka muviri tofu nuggets pane? Iyi yekubata nguva yekudya iri nyore kugadzira uye yakakwana yekunyudza mumhando dzakasiyana-siyana. Zano redu? Yeinongonaka vegan uchi yemasitadhi yakapararira yakagadzirwa kubva ku1 tsp. agave, 2 tbsp. mustard, uye 1 tbsp. vegan mayo.

Zvisungo:

1 chiumbwa. firm tofu (yakaoma, yakanyungudutswa, uye yakamanikidzwa)

1 c. unsweetened non-mukaka wemukaka

3 tbsp. muriwo bouillon

3 tbsp. mustard

1 c. panko chingwa chimedu

1 c. hupfu hwegorosi

Munyu uye pepper (kusarudza)

Mafambiro:

Preheat oven kusvika 400 degrees. Tora tofu yako yakasimba (yakaomeswa, yakanyungudutswa, uye yakatsikirirwa kuti ive nani), woicheka kuita 1 in. cubes. Sanganisa vegan "mukaka", miriwo bouillon, uye masitadhi pamwechete. Dhidza cubed tofu mumusanganiswa we "mukaka". Peta iyo upfu hwegorosi. Dhidza mumusanganiswa wemukaka zvakare. Tenderera mumapanko mafufu. Isa pane rakazora cookie sheet. Bika kwemaminetsi gumi nemashanu kusvika makumi maviri. Nakidzwa nemuto wako unopisa, vegan ranch kupfeka, ketchup, mustard, nezvimwe.

Inogadzira 16 nuggets.

Recipe yakapihwa neVeg Obsession

Inotapira uye Inovava Huchi Lemon Tofu

47 macalorie, 8.4 gramu shuga, 0.2 gramu mafuta, 11.8 gramu makabhohaidhiretsi, 0.4 gramu protein

Kunyangwe iwe uchida kudya kwemanheru kunonaka kana kungoda chikafu chinonaka, aya anotapira uye akasviba tofu zvidimbu zvinoita sarudzo huru. Kusanganiswa kwejamu rinotapira (semango chutney) uye muto wemononi inopinza tofu nekunaka kusingadzivisiki tangy kusingazokanganisa kudya kwako kune hutano.

Zvisungo:

1 block yekuwedzera-yakasimba tofu

1/2 c. jamu rinotapira/jelly/preserves

1/3 c. uchi (kana ukasadya uchi, shandisa agave, maple, kana yacon manyuchi)

1/4 c. mandimu (mune piniki, unogona kushandisa apple cider vhiniga)

Sarudzo asi zvinokurudzirwa:

1/4 c. apple cider vhiniga

1/2 tsp. ginger upfu

2 tbsp. EVOO (kana kokonati, furakisi, hemp, mafuta akabatwa)

Mafambiro:

Sakanidza marinade mundiro uye bvumira tofu kuti ifambe kwemaminitsi gumi nemashanu kusvika husiku humwe. Bika papepa-lined cookie sheet pa 450 degrees kwemaminitsi makumi maviri kune rumwe rutivi rwekutanga (tip: uchi huchaenda ku caramelize, saka shandisa foil kuitira nyore kuchenesa). Zvadaro, flip uye gadzira kwemamwe maminitsi gumi. Tarisa huchi nekuti shuga inogona kupisa. Isa zvekuwedzera mumudziyo wochengeta mufiriji kwemazuva mana kusvika mashanu.

Inoita gumi nematanhatu akareba, matete matete.

Recipe inopihwa neRudo Veggies uye Yoga

Yakasviba Tofu

24 macalorie, 1.3 gramu mafuta, 1.8 magiramu makabhohaidhiretsi, 2.2 magiramu mapuroteni

Dzimwe nguva zvese zvinotora mashoma ezviyo zvakakura kugadzira mukanwa we tofu dish. Muchidimbu ichi chakareruka, ingopfeka chidimbu chimwe nechimwe muzvinonhuwira zvakadai seiri poda, kumini, uye cayenne kune dhishi rinonhuwira risingatombosvika padyo nekupwanya koriori!

Zvisungo:

1 block tofu

1/4 tsp. cayenne

1/4 tsp. granulated hanyanisi

1/4 tsp. garlic granulated

1/4 tsp. chili upfu

1/4 tsp. kumini, pasi

1/4 tsp. dzekorianderi, pasi

1/4 tsp. mhiripiri nhema, pasi

1 tbsp. paprika

1/2 tsp. thyme

Mafambiro:

Pfeka tofu mune zvinonhuwira. Mune inopisa skillet, brown tofu isina mafuta kana mvura. Kana micheto brown, flip uye uvhare kubika kusvikira wabika zvakadaro. Nguva inoenderana nekukora kwe tofu.

Inoita 4 4 oz. servings.

Recipe yakapihwa na Chef Anthony Stewart wePritikin Longevity Center muMiami, Florida

Pumpkin Honey Tofu

29 macalorie, 6.5 gramu shuga, 0.2 gramu mafuta, 6.9 gramu makabhohaidhiretsi, 0.4 gramu protein

Ndiani aiziva kuti bhotoro yenhanga nehuchi zvaizoita zvakakura zvakadaro ku tofu? Aya zvidimbu zvinonaka zvinotapira zvine musiponji uye zvinokusiya wagutsikana zvakakwana.

Zvisungo:

1 block yekuwedzera-yakasimba tofu

1/4 c. manhanga ruomba

1/3 c. uchi (kana agave kana maple)

1 tsp. ginger yepasi

1/4 c. apple cider vhiniga

Zvingakudetsera:

Dash yetamari kana soy muto

Pinch yenzungu/cayenne/chili powder/kumini/pumpkin pie spice/sinamoni

Drizzle yeEVOO / coconut / hemp mafuta

Mafambiro:

Whisk kuti ubatanidze zvese zvinoshandiswa. Marinate the sliced ​​tofu kwemaminitsi gumi nemashanu kusvika maawa makumi maviri nemana. Bika pane pepa-rakarongedzwa-cookie sheet pa450 degrees kwemaminitsi makumi maviri uye flip uye gadzira imwe maminitsi mashanu kana zvakadaro. Cherechedza: Ndakashandisa tofu yakanga yakambove nechando, yakanyungudutswa, uye yakamanikidzwa.

Inoita 18 kureba, zvimedu zvitete.

Recipe yakapihwa naRudo Veggies uye Yoga

Creamy Triple Green Pesto

436 makorikori, 3.1 gramu shuga, 42 magiramu emafuta, 12.4 magiramu emacarbohydrates, 5.6 magiramu mapuroteni

Kana iwe uchida pesto asi uchizviwana zvichinyorovesa (nekuda kwemitoro yemafuta emuorivhi, nzungu dzepaini, uye Parmesan chizi), edza iyi concoction yekugadzira yakagadzirwa ne silken tofu uye veggies. Tsvaga nzira dzekushongedza ndiro dzaunofarira, senge gorosi-pasta kana pitsa, ine muto unonaka uyu, unogara uchiita 436 macalories pamukombe.

Zvisungo:

1/2 c. pizi

50 g. Sipinachi

30 matsva ebasil mashizha

1/4 c. macashews asina kuiswa

1 clove gariki

5 tbsp. mafuta omuorivhi

4 tbsp. silken tofu

Kugaya mhiripiri nhema

Mafambiro:

Blanch peas kwemaminitsi mashomanana kuti anyorove zvishoma. Ita sipinashi nekuisa mucolander uye nekudira pamusoro pekettleful yemvura irikufashaira. Kana wasvava, sukurudza nemvura inotonhora wosvina mvura yakawanda sezvaunokwanisa. Whiz zvese zvinoshandiswa pamwe chete uye mwaka neyakaiswa pasi pevhu mhiripiri.

Inoita 2 makapu.

Recipe yakapihwa neTinned Tomato

Marinated Tofu

39 macalorie, 1.2 gramu mafuta, 4.2 magiramu makabhohaidhiretsi, 2.5 magiramu mapuroteni

Iyi yekubheka ine hutano inotora chete mashoma maminetsi epamberi nguva, asi mhedzisiro yacho inonakidza! Kunyura zvimedu zve tofu mubhalsamic vhiniga, garlic, uye oregano kunopa ndiro imwe kuruma. Shumira nemavheji aunofarira kuti upedze kudya kwako.

Zvisungo:

1 block yekuwedzera-yakasimba tofu

1/2 c. bharisamu vhiniga

3 tbsp. akachekwa gariki

2 tbsp. yakaoma oregano

Mafambiro:

Cheka tofu muzvimedu. Sanganisa bharisamu vhiniga, gariki, uye oregano pamwechete, uye marinate tofu kwemaminitsi makumi matatu. Grill, bake, kana pan-sear.

Inoita mana servings.

Recipe yakapihwa naChef Anthony Stewart wePritikin Longevity Center muMiami, Florida

Ongororo ye