Totally Tofu E-Book

Ryland Peters & Small

• Herausgeber: Ryland Peters & Small
• Kategorie: Lebensstil
• Sprache: Englisch
• Veröffentlichungsjahr: 2021

Beschreibung

Possibly a vegan's best friend, tofu is a wonderful protein-packed, nutrient-dense superfood containing iron and calcium and other essential vitamins and minerals. Plus it is super versatile and can be used in any number of sweet and savoury dishes from stir fries to smoothies. Totally Tofu brings you 75 inventive recipes for breakfasts and brunches, snacks and drinks, light bites and salads, main meals and even sweet desserts. So whether you are looking for a delicious eggy vegan tofu scramble for breakfast, a post work out strawberry tofu smoothie, a buddha bowl with crispy tofu for lunch or a black bean and tofu filled taco for dinner followed by a scrumptious tofu brownie, then this is the book for you.

Leseprobe

Totally

ToFu

Totally

ToFu

75 dElIcIoUs pRoTeIn-pAcKeD vEgAn & vEgEtArIaN rEcIpEs

Senior Designer Megan Smith

Editor Sarah Vaughan

Production Gordana Simakovic

Art Director Leslie Harrington

Editorial Director Julia Charles

Publisher Cindy Richards

Indexer Vanessa Bird

First published in 2021

by Ryland Peters & Small,

20–21 Jockey’s Fields,

London WC1R 4BW

and

341 E 116th St,

New York NY 10029

www.rylandpeters.com

10 9 8 7 6 5 4 3 2 1

Text © Valerie Aikman-Smith, Caroline Artiss, Ghillie Basan, Jordan Bourke, Julia Charles, Chloe Coker, Amy Ruth Finegold, Mat Follas, Ben Fordham, Felipe Fuentes Cruz, Nicola Graimes, Dunja Gulin, Carole Hilker, Atsuko Ikeda, Jenny Linford, Loretta Liu, Jane Montgomery, Louise Pickford, Milli Taylor, Laura Washburn Hutton, Sarah Wilkinson and Ryland Peters & Small 2021. Design and photographs © Ryland Peters & Small 2021. This recipe collection compiled by Julia Charles.

ISBN: 978-1-78879-347-6

E-ISBN: 978-1-78879-365-0

The authors’ moral rights have been asserted. All rights reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying or otherwise, without the prior permission of the publisher.

A CIP record for this book is available from the British Library.

US Library of Congress cataloging-in-publication data has been applied for.

Printed and bound in China.

Notes

• Both British (Metric) and American (Imperial plus US cup) measurements are included in these recipes for your convenience – however it is important to work with one set of measurements and not alternate between the two within a recipe.

• All spoon measurements are level unless specified.

• All eggs are medium (UK) or large (US), unless specified as large, in which case US extra-large should be used. Uncooked or partially cooked eggs should not be served to the elderly or frail, young children, pregnant women or those with compromised immune systems.

• Ovens should be preheated to the specified temperatures. We recommend using an oven thermometer. If using a fan-assisted oven, adjust temperatures according to the manufacturer’s instructions.

• When a recipe calls for the grated zest of citrus fruit, buy unwaxed fruit and wash well before using. If you can only find treated fruit, scrub well in warm soapy water before using.

• Always check the product packaging to ensure the particular brand of ingredient you are buying is vegan.

CoNtEnTs

Introduction

Small Bites & Snacks

Salads

Soups, Noodle Bowls & Stews

Main Plates

Sweet Things & Drinks

Index

Credits

InTrOdUcTiOn

Tofu is a wonderfully versatile superfood, packed with protein, iron and calcium, as well as plenty of other essential vitamins and minerals. Not only is it nutrient-dense, it also comes in many different textures and flavours, making it an easy-to-use, multi-purpose ingredient that can slot right in to your current cooking habits. From the extra-soft to the extra-firm, the marinated and the smoked, tofu is a trendy, one-stop ingredient ideal for most vegan and vegetarian cooking needs. So, whether you’re in the mood for a speedy stir-fry or want to whip up a creamy cheesecake, there’s a tofu out there for you!

Made from condensed soy milk using a process similar to cheesemaking, tofu has been enjoyed in Asian cuisine for centuries as a meat substitute. It is at the heart of many well-known Chinese and Japanese recipes – absorbing all the delicious flavours, whilst also adding extra nourishment, substance and texture. And, though you will come across many Asian-inspired dishes in this book, there are also plenty of fun, tasty recipes that take a modern tofu spin on classics from all around the world. Rustle up a Greek Salad with Tofu Feta, Tex-Mex Tofu ‘Cheese’ Nachos and Tofu Tacos, and even a Delicious Tofu Curry. The foodie possibilities for tofu are endless… and may even convince any committed tofu-haters out there to give it another go!

Totally Tofu brings you over 60 inventive recipes for snacks and light bites, salads, main meals and even sweet treats and drinks, that will make this wonder ingredient the star of your plant-based kitchen! You may want to begin your day with a nourishing plate of Tofu Scramble, perfect for former egg-lovers and delicious when pimped with whatever herbs and spices take your fancy. Or for those who are always on the go, grab some Strawberry Tofu ‘Yogurt’ or a Blackberry Crumble Smoothie. When hunger strikes and you want a satisfying lunch, choose Crunchy Tofu Faux-lafel or Bean & Tofu Dip, or for a lighter option try an Asian Tofu & Raw Kale Salad or a Rice Noodle & Smoked Tofu Salad. For something more substantial, or to feed a crowd, make Versatile Tofu Pizzas, Asparagus, Tofu & Paprika Tart or a warming pot of Tofu & Mushroom Goulash. And let’s not ignore that sweet tooth – discover delightful tofu-based desserts, from Baked Lemon-scented Pancakes to a decadent Dark Chocolate & Tofu Tart.

mArInAtInG & fRyInG tOfU

To make your stews, ragouts, sauces, curries and other lovely dishes extra yummy, it is very important to marinate and fry the tofu properly in advance. This way, each piece soaks up the flavours from the oils and spices, and forms a nice crunchy crust. As such, these bite-sized pieces of tofu also make a delicious plant-based snack just as they are, and can be made a few days ahead and kept in the fridge. You can adjust spices, herbs and oils to your liking.

290 g/10 oz. tofu cut into 2 x 2-cm/¾ x ¾-in. cubes

FOR THE MARINADE

4 teaspoons tamari

1 teaspoon oil of your choice (aromatic oils like olive or dark sesame work best)

2 teaspoons water

2 teaspoons Dijon mustard (optional)

2 teaspoons dried herbs or ground spices of your choice

2 garlic cloves, crushed

handful of plain/all-purpose flour or millet flour, for frying

200 g/1 cup sunflower oil, for deep-frying

Place the tofu cubes in a deep plate. Put all ingredients for the marinade in a small jar, close and shake. Pour this mixture over the cubes and mix well so that all the pieces are covered in the marinade. If the marinade turns out overly thick, add 1–2 teaspoons of extra water, just to make it runny enough to cover all the cubes. Cover with clingfilm/plastic wrap and let it sit at room temperature for at least 30 minutes. You can also do this a day in advance and let it sit in the fridge.

Put a little flour in a bowl and roll each cube separately in it. Be sure to coat the sides of each the cube with flour, but be careful not to wipe the marinade off. It’s also important that the layer of flour is thin, so remove any excess by shaking each cube between the palms of your hands.

Layer a tray or a big plate with paper towels, which you’ll use to drain the tofu after frying it. You may want to use a small pot and deep-fry the prepared cubes in a few batches, but if you want you can fry them all at once in a big pan – just make sure you don’t overcrowd it! The oil is ready for frying when it starts bubbling once you drop a piece of tofu in it.

Fry the cubes for 1–2 minutes, until golden brown, then drain on the paper towels before using in other recipes. However, you could snack on these cubes as they are, add them to a salad instead of croutons or make quick skewers, adding pieces of raw or cooked vegetables alongside.

tOfU mAyOnNaIsE

A vegan version of popular mayonnaise that is much lighter and much less oily than regular mayo or even store-bought vegan mayo. This pairs up very well with the faux-lafel (see pages 16–19).

300 g/2 cups tofu

60 ml/¼ cup olive or sunflower oil

3 tablespoons freshly squeezed lemon juice or apple cider vinegar, to taste

1 soft date

½ teaspoon salt

MAKES ABOUT 240 ML/1 CUP

Blend all the ingredients together with 6 tablespoons water until completely smooth. Taste and adjust the seasonings. If you prefer it tangier, you can add a little more lemon juice or vinegar.

Also, pay attention to what you will serve it with; if used as a salad dressing, it needs to be more sour, and if used with salty foods like falafel, make it less salty.

RiCh mIsO-tOfU dReSsInG

This dressing stays fresh in the fridge for days and adds some extra protein from tofu into your salad or snack. Use any leftovers as a dip for raw vegetables and crackers, or as a bread spread.

200 g/1 cup tofu

2 teaspoons barley or rice miso

4 teaspoons freshly squeezed lemon juice

2 teaspoons Dijon mustard

3 teaspoons dark sesame oil

½ teaspoon salt

2 tablespoons finely chopped onion

60 ml/¼ cup water

MAKES 360 G/1½ CUPS

Blend all the ingredients well until the mixture reaches a velvety consistency.

Serve immediately or let sit in the fridge overnight before using. Add more water if you prefer a less dense dressing.

SmAlL bItEs &

Snacks

jApAnEsE ToFu DiP WiTh VeGeTaBlEs

This is a Japanese salad dressing or dip recipe, and one of the most traditional ‘aemono’. This literally means ‘white mixture’ because of the creamy texture of the mashed tofu. Even now, it is still a staple of Japanese home cooking.

300 g/10½ oz. soft tofu

130 g/4¾ oz. mixture of spinach and watercress

2 teaspoons light soy sauce

2 teaspoons agave syrup

1 tablespoons Japanese white sesame paste (or light tahini)

pinch of salt

dried goji berries, soaked and drained, to garnish

MAKES 4 SERVINGS

Wrap the tofu in plenty of paper towels and compress under a heavy kitchen utensil for 30 minutes to remove excess water.

Bring some water to the boil in another saucepan. Add the spinach and watercress and boil for 1 minute, then drain. Immediately rinse under cold water, then drain. Sprinkle with 1 teaspoon of the light soy sauce, then squeeze out water from the leaves. Use your hands to form the leaves into a cylinder shape and then chop into 3-cm/1¼-inch lengths. Set aside.

Combine the tofu, agave, sesame paste, remaining 1 teaspoon light soy sauce and salt in a food processor. Blend until smooth.

Mix the watercress and spinach with the tofu paste to combine well. Garnish with the goji berries and serve cold.

eAsY BeAn & tOfU dIp

When you want to serve up a hummus-alternative at a gathering with friends, this quick and easy dip won’t disappoint. Double or triple the quantities if you’re feeding a crowd.

410-g/14-oz. can mixed beans, drained

4–7 tablespoons soft tofu

1 tablespoon balsamic vinegar

salt and freshly ground black pepper, to season

MAKES ABOUT 500 ML/2 CUPS

Put the beans and 4 tablespoons tofu in the bowl of a food processor and process until smooth. Add more tofu as desired for a thinner texture. Transfer to a bowl, stir in the vinegar and season to taste. Serve with crudités.

The dip will keep for 2–3 days if stored in an airtight container in the fridge.

WhIpPeD tOfU, aVoCaDo & hErB dIp

This fresh and bright vegan dip is delicious served with any vegetable crudités, breadsticks or crackers for dipping, or use it as a tasty spread on toast or in sandwiches.

455 g/1 lb. soft tofu

1 ripe avocado, stoned/pitted

20 g/1 cup fresh basil leaves

10 g/½ cup fresh coriander/cilantro leaves

5 g/¼ cup fresh flat-leaf parsley

1 small garlic clove, peeled

1 teaspoon finely grated lime or lemon zest

freshly squeezed juice of 1 lime or 1 small lemon

salt and freshly ground black pepper, to season

MAKES 8 SERVINGS

Add all the ingredients to a food processor. Blend until smooth, scraping down the sides of the blender cup as necessary.

Season to taste with salt and pepper, transfer to a serving bowl and garnish with any leftover herbs. Serve with breadsticks or crackers for dipping. Best served as soon as possible after it is made, but cover and chill in the fridge in the meantime.

CrUnChY ToFu FaUx-lAfEl

These falafels are crunchy on the outside and creamy on the inside, but make sure to serve them freshly fried! Kalamata olives can be omitted entirely or substituted with other types of olives, or even with chopped corn kernels, especially in summer.

280 g/1½ cups firm tofu

90 g/½ cup Kalamata olives

2 tablespoons freshly chopped coriander/cilantro leaves or snipped chives

2 tablespoons gram flour

½ teaspoon ground turmeric

salt and freshly ground black pepper, to season

250 ml/1 cup oil, for frying

TO SERVE

roasted vegetables of your choice

Tofu Mayonnaise (see page 11) or good-quality ketchup

MAKES 16–18 FALAFELS

In a food processor fitted with an ‘S’ blade, process the tofu until creamy. Transfer it into a mixing bowl.

Drain, pat dry and finely chop the Kalamata olives and add them to the tofu with coriander/cilantro or chives, gram flour, turmeric, salt and pepper. Combine well with a silicone spatula.

Roll into 16–18 even-sized balls, wetting your hands once in a while to prevent the mixture sticking to your hands. Deep-fry the falafels in hot oil for 2–3 minutes or until golden brown.

Serve hot or warm with plenty of veggies, cooked and raw and with some tofu mayonnaise or good-quality ketchup.

BrOwN RiCe & SmOkEd ToFu fAuX-lAfEl

This is a very simple yet delicious recipe made with wholegrains, veggies and smoked tofu. Serve with any dip you fancy and a green salad.

420 g/3 cups cooked short-grain brown rice

70 g/½ cup very finely grated carrot

40 g/½ cup very finely grated celeriac

80 g/½ cup very finely grated onion

4 garlic cloves, crushed

40 g/¼ cup finely grated smoked tofu

2 tablespoons freshly chopped parsley or spring onion/scallion greens

dried oregano, chilli/chili powder and sweet paprika, to taste

salt and freshly ground black pepper, to season

olive oil, for greasing and brushing

TO SERVE

mixed greens

Tofu Mayonnaise (see page 11), or any dip of your choice

baking sheet, lined with baking paper

MAKES ABOUT 24 FALAFELS