Best Tofu Recipes for your Meatless Monday

Published on 01/27/2021

Are you trying to lose some extra pounds? Perhaps you decided to begin eating more healthy food options now that you are becoming older. No matter the reason, Meatless Monday is a perfect excuse to start removing meat products from your diet.

Best Tofu Recipes For Your Meatless Monday

Best Tofu Recipes For Your Meatless Monday

Why You Should Eat Less Meat

Considering eating less meat. One of them is the most positive impact it will have on your body. There are many reasons why you should begin to know that meat is a source of protein, which we all need, but did you know that you can get the same amount of protein from vegetables? While our go-to protein source has always been meat, this could mean that you are putting your body at a higher risk for heart disease, excessive weight gain, and even cancer. Just lessening the amount of meat you eat and replacing it with another food source will put your body on the right track. Here are some tofu recipes that you can try once a week for a healthier you!

Crispy Japanese Tofu and Brocolli

1 block tofu
1.5 teaspoons extra virgin olive oil
2 teaspoons tamari or soy sauce
2 teaspoon cornstarch

3 cups broccoli florets
1.5 teaspoons extra virgin olive oil
Kosher salt and a good fresh ground black pepper to taste

1/3 cup soy sauce
3 tablespoons water
2 tablespoons maple syrup
2 tablespoon rice vinegar
1 clove grated garlic
1/2 teaspoon sriracha
1/4 teaspoon ground ginger
1 teaspoon cornstarch whisked together with 1 teaspoon of water

Rice for serving. Brown rice is ideally used.


You have to drain the tofu and remove excess water by patting it dry with paper towels. Slice the tofu into cubes. This will make around 50 cubes. Line a plate with paper towels. Arrange the tofu cubes on the surface on a single layer. Place another paper towel. To properly drain the tofu, you may place a heavy object on top. Now let the tofu drain for about half an hour, the longer the better.
Preheat the oven to 400 degrees F. On a baking sheet line it with parchment paper and spray cooking oil.
Get a large mixing bowl and toss in the pressed tofu. Add in olive oil, soy sauce, and cornstarch. Make sure that there is no solid cornstarch seen.
Line the baking sheet with the tofu, making sure to only occupy half of the sheet. Using the same mixing bowl, toss together the broccoli, oil oil, kosher salt, pepper. Make sure that the vegetable is coated.
Now spread the broccoli onto the other half of the sheet. Bake for about 25 minutes. Around the 12 minute mark toss the tofu and broccoli. The tofu should be golden and have a crispy outer layer. While this is in the oven, make the sauce.
Get a saucepan and turn the stove on to medium-high heat. Simply mix all ther ingredients except for the cornstarch-water slurry. Only add the slurry when it begins to boil. Take the heat down to medium and continue mixing until the sauce thickens. When the tofu and broccoli are cooked, mixed it with the desired amount of teriyaki sauce. Serve with rice.

Miso Polenta With Spring Vegetables And Tofu

Miso Polenta With Spring Vegetables And Tofu

Miso Polenta With Spring Vegetables and Tofu


¾ cup polenta (not quick-cooking)
2Tbsp. white miso
Kosher salt
1 bunch of spring onions or scallions
2 Tbsp. divided vegetable oil,
½ 14-oz. block firm tofu, patted dry, drained, torn into some bite-size pieces
4 oz. of mushrooms, caps sliced if large, stems removed
3 garlic
7 oz. of asparagus, cut them into 1″–2″ pieces
4 oz of sugar snap peas
2 Tbsp. black bean garlic sauce
Some chili oil and toasted sesame seeds (for serving)


In a large saucepan, pour 3 cups of water. Bring to a boil and then add the polenta and miso. Mix using a whisk to really get them incorporated. When it begins to simmer, keep whisking. When it begins to thicken, you can whisk less. The polenta will become tender in 30 minutes. Season to taste with kosher salt. Keep this mixture warm by keeping it in low heat until you are ready to serve.
Cut the dark green tops from spring onion. Slice them thinly. Set aside for the moment. Next, the white and pale green art of the spring onion should be cut into 3-inch size pieces.
Get a skillet and heat 1 tbsp. oil over medium-high heat. Cook the tofu. Make sure to toss it once in a while to evenly cook each side. Place cooked tofu onto a plate.
Using the same skillet use the rest of the oil. Cook the mushrooms until they are browned. Add the garlic and the pale green and white spring onion parts. Cook until they soften. Add the peas and asparagus. Next, the black bean sauce will be added as well as the ¾ cup water. Mix and bring to a simmer. Cook for about 3 minutes, stirring occasionally. The vegetables should be tender and crisp.
Line a platter with polenta and top with the cooked tofu and vegetables. Pour sauce and chili oil. Garnish with sesame seeds and spring onion tops.