Zizi's Adventures - Real Food, Real Stories

Lemon Herb Roasted Tofu And Kale With Quinoa

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I love roasting tofu because it gives crispness to this vegetarian “cheese” (although I don’t like to call it cheese). Tofu has a low calorie count, relatively large amounts of protein, and little fat. It is high in iron and, depending on the coagulant used in manufacturing, may also be high in calcium and/or magnesium. It is also rich in vitamin B1 and B2.

Kale is also a healthy ingredient that is great if it’s roasted or toasted. It is a plant that very high in beta carotene, vitamin K, vitamin C, lutein, and reasonably rich in calcium.

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Lemon Herb Roasted Tofu and Kale With Quinoa
(Inspired by The First Mess)

Ingredients (serves 2)

– 300 g firm tofu, pressed and diced
– 1 medium bunch of kale, leaves removed and torn into bit sized pieces
– juice and zest of 1 lemon
– 2 cloves garlic, sliced
– 2 sprigs rosemary, leaves removed and chopped
– 3-4 sprigs thyme, leaves removed and chopped
– 1 teaspoon chili flakes
– 3-4 tablespoons extra virgin olive oil
– salt, pepper
– 1/2 cup cooked quinoa

Method

Preheat the oven to 180C (356F). Line a large sheet with parchment paper.

Place lemon zest, sliced garlic, chili flakes, rosemary, thyme, salt and pepper in the bowl of a mortar and pestle. Grind it up until a dry paste is achieved. Add olive oil,  lemon juice and grind + combine until mixture is unified.

In a bowl mix together tofu cubes with half of the olive oil, lemon juice and herb mixture. Place onto the baking sheet and roast for 20 minutes until golden brown (halfway mix through the tofu cubes with a wooden spoon). Remove the roasted tofu cubes into a bowl. Toss the kale with the remaining olive oil, lemon juice and herb mixture in the same bowl. Place kale onto the same baking sheet and roast at 160C (320F) for about 5-8 minutes.

 Serve the lemon herb roasted tofu and kale with cooked quinoa.

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Black Pepper Garlic Tempeh With Cauliflower

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What’s this on the picture… you can ask. I didn’t know either until I met tempeh in October. Tempeh is a traditional soy product originally from Indonesia (especially popular on the island of Java where it is a staple source of protein). It is made by a natural culturing and controlled fermentation process that binds soybeans into a cake form, similar to a very firm vegetarian burger patty.

Like tofu, tempeh is made from soybeans, but it is a whole soybean product with different nutritional characteristics and textural qualities.Tempeh’s fermentation process and its retention of the whole bean give it a higher content of protein, dietary fiber, and vitamins. It has a firm texture and an earthy flavor which becomes more pronounced as it ages.

Have you tried tempeh before? You should give a chance to it!

Black Pepper Garlic Tempeh With Cauliflower
(Recipe: Heidi Swanson – Super Natural Everyday)

Ingredients (serves 4)

– 250 g tempeh, sliced pencil-thick
– 340 g cauliflower, very finely chopped
– 3 medium red onion, chopped
– 10 big cloves garlic, smashed
– 1 tablespoon fresh ginger, peeled and grated
– 1 teaspoon chili flakes
– 1 teaspoon ground black pepper
– 3 tablespoons soy sauce
– 2 tablespoons water + more if needed
– 20 g cane sugar
– 3 evőkanál coconut or olive oil

Method

In a large pan heat coconut oil, then start cooking slowly the red onion, chili flakes, garlic and ginger. Stirring occasionally cook over low heat for 10 minutes.

In a small bowl mix together soy sauce, cane sugar and water.

Increase the temperature under the pan, add tempeh. Stir to get the tempeh coated. Add soy sauce mixture, simmer for 2-3 minutes then add cauliflower. Cover the pan with a lid and cook for 5 minutes. Uncover, increase the heat and cook/roast until the tempeh and cauliflower get golden brown. Add 2-3 tablespoons water (for not getting it burnt). Remove from the heat and add black pepper.

Serve immediatelly. We ate it with cooked brown rice.

Roasted Millet Salad With Garlicy Butternut Squash and Tofu

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Now that we have a tofu tutorial, let’s see a delicious tofu recipe. It is a warm, nutritious grain salad with roasted pumpkin and tofu. It is filling, gives you energy and you can take it for lunch the next day at work.

Millets are major food sources in arid and semiarid regions of the world, and feature in the traditional cuisine of many others. People with coeliac disease can replace certain gluten-containing cereals in their diets with millet. Millets are predominantly starchy. The protein content is comparable to that of wheat and maize. Millets are rich in B vitamins (especially niacin, B6 and folic acid), calcium, iron, potassium, magnesium, and zinc.

The idea to roast the millet before cooking comes from one of my new cookbooks, Sprouted Kitchen. It gives an earthy flavour to the dish. I added roasted garlic, butternut squash and tofu to the salad and tossed it with a creamy tahini-lemon-chili sauce. Oh My, yummie!

Roasted Millet Salad With Garlicy Butternut Squash and Tofu

Ingredients (serves 2-3)

– 150 g millet
– 300 g firm tofu
– 350 g butternut squash (or any kind of squash), peeled and cubed
– 3 cloves garlic, chopped
– 4 tablespoons tahini
– 2 teaspoons soy sauce
– 1 teaspoon chili flakes
– 2 teaspoons nutritional yeast (optional)
– juice of 1 lemon
– salt, pepper
– coconut or olive oil

Method

Roast the millet in a dry pan for 5 minutes then set aside. Press the unnecessary liquid out of the tofu, then dice into small cubes (about 1 cm * 1 cm, 0.39 inch * 0.39 inch). Peel the butternut squash then dice into the same size like tofu. Preheat the oven to 180C (356F).

Arrange the tofu and butternut squash cubes on a baking sheet, sprinkle with 2 tablespoons coconut oil, season with salt and pepper. Roast for about 10 minutes then sprinkle with the chopped garlic and roast for another 10 minutes or until golden brown. Set aside. Cook the roasted millet in salted water according to package directions. Set aside.

In a small bowl whisk together tahini, soy sauce, lemon juice, chili flakes and nutritional yeast.

In a big bowl toss the millet and roasted squash, tofu togetherand add the tahini sauce.

Enjoy!

Tofu 101

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Firm tofu

Let’s get to know tofu a little bit more. Who loves it and who hates it? Have you eaten it? What is your opinion about tofu? Let me tell you what mine was.

I was averse of tofu because of GMO. GMO stands for genetically modified organism that is an organism whose genetic material has been altered using genetic engineering techniques. Organisms that have been genetically modified include micro-organisms such as bacteria and yeast, plants, fish, and mammals. GMOs are the source of genetically modified foods, and are also widely used in scientific research and to produce goods other than food.

Soybean is very popular to be genetically modified. That’s why I didn’t want to eat tofu. Then I found out that GMO seeds are illegal in Hungary. “Hungary was among the first to say no to including genetically modified organisms (GMOs) in agricultural production, and this situation has not changed: the country must remain GMO-free” – said the Parliamentary State Secretary of the Ministry of Rural Development. So I thought I would give tofu a chance. I found organic Hungarian ones in stores and my tofu experience started.

Tofu, also called bean curd, is a food made by coagulating soy juice and then pressing the resulting curds into soft white blocks. It is a component in many East Asian and Southeast Asian cuisines. There are many different varieties of tofu, including fresh tofu and tofu that has been processed in some way. Tofu has a subtle flavor and can be used in savory and sweet dishes. It is often seasoned or marinated to suit the dish. Tofu has a low calorie count, relatively large amounts of protein, and little fat. It is high in iron and, depending on the coagulant used in manufacturing, may also be high in calcium and/or magnesium. It is also rich in vitamin B1 and B2.

From left to right: pressed white, firm, silken, medium, pressed brown, super firm

Varieties of tofu

Soft/silken tofu (fresh)
Soft/silken tofu is undrained, unpressed tofu that contains the highest moisture content of all fresh tofus. Silken tofu is produced by coagulating soy milk without curdling it. Because of its softness it is good to make vegan puddings, cakes, pies. Grams of protein per 85 grams (3-ounce) serving is 4-5 grams. I haven’t used it yet but I’m planning to make one of the vegan pies so I’ll definitely try it.

Medium and firm tofu (fresh)
Both are very similar only the firm is harder. This form of fresh tofu still contains a great amount of moisture. It has the firmness of raw meat but bounces back readily when pressed. The curds are visible. The medium can be eaten chilled, simmered in broth or braised in sauce. Firm tofu is perfect for roasting, deep-frying and stuffing. You can also find extra firm tofu in stores. When it is sliced thinly, this tofu can be crumbled easily. Grams of protein per 85 grams (3-ounce) serving is 6-14 grams. I mostly use firm tofu.

Dried tofu (fresh)
Kind of extra firm tofu where a large amount of liquid has been pressed out of the tofu. One variety of dried tofu is pressed especially flat and sliced into long strings with a cross section smaller than 2 mm × 2 mm. I haven’t used it yet.

Fried tofu (processed)
Tofus such as firm Asian and dòu gān (Chinese dry tofu), with their lower moisture content, are cut into bite-sized cubes or triangles and deep fried until they develop a golden-brown, crispy surface. These may be eaten on their own or with a light sauce, or further cooked in liquids; they are also added to hot pot dishes

Fermented and stinky tofu (processed)
Cubes of tofu are fermented in a brine of salt, rice wine and water (or a unique mixture of whole rice, bean paste, and soybeans) – it gives a rich creaminess and deep savory flavor. Fermented tofu is not eaten alone, rather it is used as an umami-rich seasoning or condiment. Stinky tofu is a soft one that has been fermented in a unique vegetable and fish brine. The blocks of tofu smell strongly of certain pungent cheeses, and are described by many as rotten and fecal.

Flavored tofu (processed)
Flavors can be mixed directly into curdling soy milk while the tofu is being produced. Sweet: in order to produce these forms of tofu, sugar, fruit acids, and flavorants are mixed into soy milk prior to curdling. Most sweet tofus have the texture of silken tofu and are served cold. Savory: egg tofu is the main type of savory flavored tofu. Whole beaten eggs are filtered and incorporated into the soy milk before the coagulant is added. This tofu has a fuller texture and flavor than silken tofu, which can be attributed to the presence of egg fat and protein.

Byproducts of tofu production

Tofu production creates some edible byproducts (tofu skin, okara). Food products are made from the protein-oil film, or “skin,” which forms over the surface of boiling soy milk in an open shallow pan. The leftover solids from pressing soy milk are called okara.

How to press tofu

Pressing tofu takes out the unnecessary water from it and makes it firm. Pressed tofu becomes wonderfully dense and pleasantly chewy when cooked. To press tofu you will need paper towel, kitchen cloth and a few cookbooks (or something else heavy). 🙂

1. Wrap one layer of paper towel over the tofu.

2. Wrap another layer of paper towel over the tofu.

3. Do the same with a kitchen cloth. Wrap the tofu firmly.

4. Put cookbooks (or anything heavy) over the tofu parcel. Let the tofu sit like this for 20-60 minutes (it depends how much time we have). The weights will help to press out the unnecessary water out of the tofu and the paper towels and kitchen cloth will absorb it. In the meantime you can read cookbooks 🙂 or prepare the other ingredients for the meal you will cook.

5. Cut the tofu into small cubes (or any other shape you would like) and cook/bake something delicious with it!

I hope you like this tutorial. The main thing is that tofu is not only for vegetarians and vegans. You can make so many mouthwatering meals from it. If tofu is seasoned well, any meal from it turned out amazing. I wouldn’t thought that I would love tofu one day. I encourage you to try it.

Give a chance to tofu!

Sources:
Wikipedia
Andrea Nguyen: Asian Tofu
Naomi Moriyama and William Doyle: Japanese Women Don’t Get Old or Fat