Tofu is made out of bean curd and is common to many Asian dishes. Tofu is a popular vegetarian food as it contains many proteins not found in other non-animal foods. Tofu is a great option if you are trying to consume protein but do not want to eat too much meat which can be laden with fat and cholesterol. Below are two dishes, an appetizer and main dish that use tofu.

Hot and Sour Soup with Tofu and Peanuts

This traditional Chinese soup is a delicious blend of spices and tofu.  This dish is vegetarian but still provides plenty of protein.  You can add different vegetables to create a heartier dish that can serve as a meal or it works very well as a side dish or appetizer

Ingredients:

• 6 cups vegetable broth
• 10-15 mushrooms, sliced thin (dried shiitake mushrooms, re-hydrated work best)
• 1 block tofu, any kind, sliced into small cubes
• 1 small 4 ounce can bamboo shoots
• 1 small 4 ounce can water chestnuts
• 3 tbsp soy sauce
• 1 tsp hot sauce
• 2 tbsp vinegar
• 3 cloves garlic, minced
• 1/3 cup peanuts
• 5 green onions (scallions) chopped
• flour mixed with water, for thickening, as needed

Preparation:

Bring vegetable broth to a boil in a large pot. Add all ingredients except scallions.

Reduce heat to a slow simmer, and allow to cook for at least 20 minutes. Add a bit of flour mixed with water to thicken the soup, if desired.

Add scallions and allow to cook for 3 to 5 more minutes. Add more soy sauce or hot sauce to taste.

Kung Pao Tofu

Kung Pao is a classic Chinese dish, often served with meat such as chicken and vegetables in a spicy sauce. This recipe calls for tofu instead of chicken and makes this dish extra healthy. Spices and peppers can be used to make this a particularly flavorful dish, even without any meat.

Ingredients:

• 3 tbsp vegetable broth
• 1 tbsp lime juice
• 2 tbsp soy sauce
• 1 pound firm or extra firm tofu, cut into bite-sized cubes
• 1 tbsp sesame oil + 2 tbsp
• 1 onion, diced
• 1 red bell pepper, diced
• 1/4 tsp red pepper flakes
• 1/2 cup sliced mushrooms
• 1 tbsp fresh ginger, minced
• 1 small bok choy, chopped
• 1/4 cup vegetable broth
• 1/2 cup snow peas
• 1/2 small purple cabbage, sliced thin
• 1 tbsp fresh chopped parsley
• 1 tsp hot sauce
• salt and pepper to taste
• 1/2 cup peanuts or cashew nuts (optional)

Preparation:

Combine the 3 tbsp vegetable broth, lime juice, soy sauce, 1 tbsp sesame oil and the tofu in a small bowl. Allow to marinate for at least 30 minutes, mixing occasionally to coat the tofu well.

Pre-heat oven to 375 degrees. Grease a baking sheet or cover with foil and bake tofu for 15 minutes, turning once.

In a large skillet or wok over medium-high heat, sautee the onion, bell pepper, red pepper flakes, mushrooms and ginger in 2 tbsp sesame oil for 3 to 5 minutes, stirring frequently. Add bok choy and vegetable broth and cook for 3 to 5 more minutes. Add cabbage and snow peas.

Reduce heat to low and add tofu and remaining ingredients, cooking just until combined and heated through. Serve over rice.