What’s The Difference?

To the non-vegetarian or non-vegan, vegan tofu and vegetarian tofu might seem like the same thing. In fact, when it comes straight from the store out of the package, it is. However, the way that it is prepared can make a huge difference between labeling it as vegetarian or vegan tofu. Vegans do not eat anything that comes from an animal, even if the animal is still alive (like, for example, chicken eggs or milk from a cow or goat. It did not kill the animal to get the product, but nevertheless, since it came from an animal a vegan will not consume it. So for a tofu to be a vegan tofu, it must be prepared according to vegan guidelines. If the tofu is cooked in the same pan as scrambled eggs, it is not vegan tofu. Instead, it is vegetarian tofu. If the tofu is cooked in a stir fry with broccoli, cucumbers, carrots, spinach, and soy sauce, it is both vegan tofu and vegetarian tofu. All vegan tofu will also be vegetarian tofu, but not all vegetarian tofu is vegan tofu.

How Do I Keep It Vegan?

The answer to this question is simple: do not cook the tofu with any animal byproducts if you desire it to be vegan tofu. However, implementing that answer may not be as simple. Even if you want to make a simple stir fry, you must look at the ingredients for the noodles. If they are made with eggs, then they are unacceptable for a vegan tofu dish. Some vegans even go so far as to not eat anything that was prepared with animal byproducts even if there is not animal byproduct in the finished product, like white refined sugar. If you are cooking for a vegan and do not know exactly what to do with your tofu, the simplest solution is to ask your vegan friend what to do to make it vegan tofu. He or she will know exactly what to do!

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The First Unhealthy Pitfall: Cheese

While vegans do not eat cheese, vegetarians do. A low fat tofu recipe will not include cheese. While it is a great source of protein, vitamin D, and calcium, since most cheese is made with whole milk it contains quite a bit of saturated fat. This fat clogs up arteries and can lead to heart disease. One ounce of cheese is the size of an average thumb. That ounce of cheese contains anywhere from seven to nine grams of fat. A solution to this is to not use any tofu recipes that include cheese in them. A lot of times a tofu recipe that includes cheese can be made into a low fat tofu recipe simply by eliminating the cheese. If you cannot live without your cheese (and you are not a vegan), look for non fat or low fat cheese to use instead or use just a sparse amount of regular cheese.

The Second Unhealthy Pitfall: Nuts

Nuts are very popular in vegan and vegetarian tofu recipes. Nuts and seeds are a great source of protein, and the fat that they contain happens to be a healthy, unsaturated fat. Nuts can prevent heart disease. Unfortunately, because of their high fat content (be it “good” fat or not), if you eat too many nuts you are going to gain weight. If you have a tofu recipe that includes nuts, try to switch it to a low fat tofu recipe by either eliminating the nuts or cutting the amount in the recipe. Cut one cup of nuts to half a cup, for example. Or, if the nuts are not essential to the meal, simply do without.

The Third Unhealthy Pitfall: High Fat Recipes

While this seems obvious, it may not be obvious to many people. You cannot have a low fat tofu recipe if it includes ingredients that are high in fat. Many vegetarian recipes have ingredients like oil, butter, and sour cream. These are silent killers because many people do not even think of them as part of the dish. Instead of adding these to your tofu dish, if you want a low fat tofu recipe try limiting the additions to the dish. Do not add margarine, mayonnaise, sour cream, salad dressing, cream cheese, etc. If you absolutely have to add anything, do so in small doses. Use a vegetable broth or wine to sauté food instead of plain oil. Most of all, if you want your tofu dish to be a low fat tofu recipe, limit high fat toppings.

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Vegan Tofu Salads

One way to keep tofu vegan is to prepare it in a vegan tofu salad. One particularly delicious vegan tofu salad is barbecue vegan tofu salad. This recipe uses one block of firm or extra firm well pressed tofu, corn, bell pepper, onion, cilantro, cumin, vegan mayonnaise, and barbecue sauce. Combine the tofu, corn, pepper, and vegan mayonnaise in a large bowl. In a different smaller bowl, whisk together all of the rest of the ingredients. This is to make the dressing. Pour the dressing over the tofu, corn, pepper, and vegan mayonnaise mixture and gently toss it all. Put it in the refrigerator and serve it chilled. Voila, you have a wonderful, delicious, vegan tofu salad—barbecued!

Another delicious vegan tofu salad is a colorful vegan tofu salad with basil and cashews. It includes a variety of deliciously fresh vegetables and spices and is served in a blooming tomato. This vegan tofu salad is filled with flaxseed (which is a great natural remedy for lowering bad cholesterol!), water, tofu, carrots, onions, celery, peppers, basil, vinegar, lemon juice, mustard, oregano, garlic, salt, and cashews. All of these ingredients are healthy and low fat, which makes this a low fat tofu recipe. Combined together, these ingredients create one of the tastiest vegan tofu salads you will ever come across.

Nicoise Salad, But Vegan!

If you are a fan of the French Nicoise salad, you will love this last vegan tofu salad recipe. This salad recipe is very much like the traditional French Nicoise salad. This is called “Salad Lucoise.” Instead of the traditional tuna, use braised tofu. Instead of the eggs, use olives. You do not even have to braise the tofu yourself. Purchase a tin of braised tofu, like marigold, for this salad. Use all of the French Nicoise ingredients, cutting everything into large chunks. Toss and serve!

Vegan tofu salad recipes are everywhere, and it is likely that you will be able to find one that you love!

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Food For Vegans

So what exactly do vegans eat? Tofu is a major source of nutrients for a vegan. While meat is not great for a person’s body, it does provide the necessary protein needed in life. Tofu also provides the protein necessary for daily life. There are thousands of tofu recipes, including tofu stir fry, vegan tofu salad, fried tofu, tofu dogs, tofu sausage, tofu bacon, etc. etc. etc. One of the favorite tofu recipes, however, is vegan baked tofu.

Different Vegan Baked Tofu

Tofu can be baked in many different ways, and there are many different vegan baked tofu recipes. One favorite vegan baked tofu recipe is miso vegan baked tofu. In this recipe, you use firm pressed tofu. Other ingredients include miso, rice vinegar, sugar (make sure you use unrefined sugar if you object to food prepared with animal byproducts even if they do not include animal byproducts in the final product), soy milk, ginger, garlic, water, soy sauce, oil, cayenne pepper, and sesame seeds. The recipe includes combining all ingredients and broiling the tofu, making a tasty vegan baked tofu straight from the oven.

Another vegan baked tofu recipe is vegan baked tofu strips. With this recipe, you cut firm tofu into strips and place them into a wide, shallow bowl. Use a marinade and marinate the tofu for up to two days. Depending on the texture and firmness of the tofu, it may take just a few hours to marinate or a few days. After marinating, coat the tofu in your favorite toppings for baking. You then bake the tofu at 400 degrees Fahrenheit on a nonstick cooking sheet or a sheet sprayed with nonstick cooking spray. Once it is golden brown on all sides, you have got a wonderful vegan baked tofu ready to eat and enjoy!

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Why Chose Tofu

Tofu is a better alternative to meat for human beings. To begin, the human body does not properly digest meat products. Red meat raises cholesterol and generally worsens a person’s overall health. Tofu, on the other hand, does not. Tofu is easily digested and is filled with the same vital nutrients that meat has: namely, protein. Choosing tofu over meat can lead you to a wonderful vegetarian tofu recipe, or many for that matter!

How To Find A Vegetarian Tofu Recipe

With the tide turning for vegetarianism, there is not a lack for vegetarian recipes or vegetarian tofu recipes. Any vegetarian recipe book will have tofu recipes, and more likely than not you will be able to find a vegetarian tofu recipe that suits your need.

Various Vegetarian Tofu Recipes

Vegetarian tofu recipes are as varied as any other type of recipes. Soft tofu is one type of fresh tofu that lends itself to many sweet vegetarian tofu recipes. It has a texture like very fine custard, and is unable to be picked up with chop sticks, making it more of a desert like tofu. A vegetarian tofu recipe for soft tofu could be as easy as adding vanilla flavoring to the custard like tofu or as complex as making baked goods from it. Firm tofu can be used in a vegetarian tofu recipe like stir fry, which is extremely popular since it includes plenty of fresh vegetables. Extra firm tofu is often fried into a vegetarian tofu recipe like fried chicken, only with tofu. You can also make a vegan baked tofu dish like quiche from a firmer tofu. The possibilities with vegetarian tofu recipes are truly endless. Because tofu takes the flavor of whatever it is cooked with, you do not have to worry about the tofu being bland if you are cooking it properly. A vegetarian tofu recipe will take this into account and allow the most flavor to be added to the tofu. Enjoy!

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Easy Vegan Tofu Recipes

There are many easy vegan tofu recipes around. Stir fry is a simple vegan tofu recipe. You can use your basic stir fry ingredients like vegetables, stir fry sauce, soy sauce, etc, and add some extra firm or firm tofu. Make sure that if you are putting it over noodles that the noodles do not contain eggs or milk. Another easy vegan tofu recipe is tofu quiche. It is both attractive and delicious to vegans and non vegans alike. Make sure to use a vegan crust recipe, and that the filling recipe does not include any animal products or byproducts. Yet another quick and simple vegan tofu recipe is a tofu scramble. While this is usually prepared for breakfast, breakfast for dinner can be a treat once in a while. The possibilities for a tofu scramble are endless. You can add faux meat crumbles to it, various vegetables, and different spices. You can serve the scramble in a tortilla, like a breakfast burrito, or on a plate topped with soy sauce for a little more sophistication.

What To Look For In A Vegan Tofu Recipe

The thing to note is that a vegan tofu recipe can vary greatly from a vegetarian tofu recipe. You may be aware that your vegan friend does not eat any vegan tofu recipe that includes animal meat or byproducts like eggs, milk, and cheese, but what you may not know is a little more complex. Some vegans do not eat anything that is processed with animal byproducts, even if there is no animal byproduct in the final product. One example is refined white sugar. Make sure to ask your friend what his preferences are before you chose a vegan tofu recipe for dinner!

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What Type Of Tofu Should I Use?

There are three basic types of fresh vegetarian tofu: Soft or silken tofu, Asian firm tofu, and Western firm or dried tofu. Soft or silken tofu is also referred to as “smooth tofu” or “silk-filtered tofu.” This vegetarian tofu has the highest moisture content of fresh tofu because it is undrained. Many people describe the texture of this particular tofu as that of a very fine custard. Traditionally, this soft tofu is made with seawater. This tofu is the best tofu for making a vegetarian tofu desert because of its texture. This tofu is so soft that it cannot even be eaten with chop sticks, which is how tofu is traditionally eaten in its country of origin. You can sweeten this tofu into a vegetarian tofu desert very easily.

Asian firm tofu is the second basic type of fresh vegetarian tofu. This tofu is not nearly as moisture filled as soft tofu because it is drained and pressed, but it still contains a large amount of moisture. A good way to describe it is that is has the same firmness of raw meat, but instead of staying down when pressed, it bounces back. Inside of this vegetarian tofu is like firm custard. This tofu’s skin has the same pattern of the muslin it was drained with, and it is firmer than the inside. Unlike soft tofu, it can be easily picked up with chopsticks. This particular type of tofu is great for a vegetarian tofu recipe like fried tofu or vegetarian tofu and beans.

The third basic type of fresh vegetarian tofu is Western firm or dried tofu. This is an extra firm type of tofu and it has the lowest moisture content of any fresh tofu. It feels like fully cooked meat, but it still has a rubbery feel to it. When this vegetarian tofu is fully cooked, it can crumble easy. This is a favorite as a salad topper for a vegetarian trying to get more protein in his or her system. Like Asian firm tofu, the skin of this tofu is the same pattern of the muslin it was drained with, but sometimes the pattern is missing because the tofu is milled and reformed after the pressing. This type of vegetarian tofu is also great for a stir fry recipe.

No matter what type of tofu you are using, you can create a delicious tofu meal or dish as long as you prepare it correctly. Make sure to pick the proper type of tofu to prepare your dish, or else the dish will not turn out how you desire it to.

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Any kind of tofu stir fry is delicious and healthy. The sauce that is made with spices is what makes such recipes extra delicious. Actually, any vegetables can be added to the tofu stir fry. It is the sweet and savory sauce which makes all the difference and makes the tofu stir fry extra delicious.

Preparing Tofu For Stir Fry

A few varieties of tofu are available in the east, and in America the most common varieties are the soft, silken tofu and the firm pressed tofu. The water content of the silken tofu is higher, and since it is very fragile, it is generally most suitable for soups and salads. It is definitely unsuitable for tofu stir fry, as it will crumble and disintegrate.

The firm tofu is what you need for tofu stir fry, which can be cut into cubes easily. The top of the tofu block has a smooth surface, because its excess water has been extracted by pressing it. In this way the protein content per kg. of the tofu is increased. Sometimes tofu is sold packed in water, and this is the firm tofu that you need for your tofu stir fry. Now you can cut the tofu for stir-frying.

Making Soft Tofu Firm

If the firm variety of tofu is not available and only the soft tofu can be bought, you can turn it into a semi-firm form by pressing it at home. If you cut the tofu into blocks and put a firm weight on it, leaving it for about 2 hours, some of the water gets drained out. At the end of it, your soft tofu would have lost its water and can be used now for your tofu stir fry.

Since tofu does not have any taste of its own, the best way one can eat it is to cut it into very small pieces and toss it along with other ingredients in some spicy noodles. If you want to use large blocks for your tofu stir fry, it is best if the tofu is deep fried. Deep fried tofu absorbs flavors very well and hence works wonderfully in a strong tofu stir fry recipe. Also, if the tofu is deep fried, it can be used in many dishes of tofu stir fry, and then it will have a character of its own and not just have a bland taste.

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Tofu

For cooking tofu stir fry you need medium firm or firm tofu, so that it remains solid when you are cooking tofu stir fry. Soft tofu tends to fall apart and cannot be used for stir fry, but is suitable for lasagna and soups. You have to cut the tofu into cubes, which should be about half an inch thick. Since it has a lot of water in it, you have to press it to help it dry out. In this way, it will absorb any sauce or marinade that you apply on it.

This preparation of pressing all the water out of the vegan tofu before cooking tofu stir fry is important, so that it soaks well in the vegetable broth that you use. Cooking tofu stir fry is not time-consuming at all, it just needs about an hour of preparation, including the time required for pressing the water out and then cooking time is 15 to twenty minutes. That is why it is considered a quick meal, and yet nutritious and easy to make.

Vegetables And Sauces

There are some common vegetables used for cooking tofu stir fry like broccoli, mushrooms, carrots, bell peppers and onions, but it is possible to add other vegetables of your choice and availability. Sauces can also be of different varieties like teriyaki sauce, soy sauce and hot pepper sauce. Peanut sauce, fish sauce are used for chicken and meat tofu stir fried recipes.

Common Ingredients

The ingredients used for cooking tofu stir fry are typical for Chinese, Thai and Indonesian recipes. A lot of garlic and ginger is used, and sesame seeds are used as well. Orange juice and lemon juice can also be added and cornstarch is always used to thicken the sauce. Sometimes you can use asparagus, zucchini or green onions as vegetables, to add an exotic flavor.

Very little oil is used for cooking tofu stir fry and hence it is a healthy meal that you can cook for your family at a short notice. It is possible that you may not have the ingredients at home always, so if you keep them ready, you can conjure an exotic meal of a tofu stir fry with some new-found vegetable varieties and surprise your family.

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Ingredients

Peanut sauce is often used for the vegan tofu stir fry. So when you are cooking tofu stir fry you need peanut butter, soya sauce and soymilk to make the sauce. The vegetables used are carrots, green beans and bell pepper, and lemon juice is added to give it a tangy taste.

Quick Meal

A vegan tofu stir fry is generally quick, elegant and simple to make. If you are a busy person, you can use all the shortcuts, but because it has ingredients like tofu and fresh vegetables, you are not compromising on nutrition or taste. You can use a prepared stir-fry sauce and use it with different types of vegetables. Serve it over noodles or rice and the dish can be made quickly into a nourishing and satisfying supper.

The sweet cabbage vegan tofu stir fry or the pineapple and vegetable stir fry are excellent recipes for all vegans. The pineapple vegan tofu stir fry requires a preparation time of only 10 minutes and the cooking time is only another 10 minutes. Pineapple is a delicious addition in any stir fry and requires very little cooking time. The vegan tofu stir fry is sweet, crunchy and needs very little time to be made. You can make it without a sauce too.

The tofu can be marinated in a sauce of red wine vinegar and oil and fried till golden brown. Other vegetables used are broccoli, green cabbage and onion. The sweet cabbage vegan tofu stir fry can be made the same way and also requires very short cooking time.

Simple Recipe

The simple vegan tofu stir fry with ginger is a simple recipe in Chinese-style. It is actually a vegetable stir fry with tofu in a ginger sauce. Any vegetables can be added to it like broccoli, carrots, onion, bell pepper, snow peas or mushrooms and it is an easy stir-fry recipe. The ingredients are typically Chinese like soy sauce, lemon juice and ginger and they are made into a marinade. The tofu should be extra firm, well pressed and cut into one-inch cubes and marinated in the sauce for at least one hour. It is generally eaten with rice.

For all vegans, adding tofu to their diet is a boon, especially because of its nutritional value. It contains protein and is a much healthier substitute for meat.

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