For those who sign up for #MeatlessMonday, with the intention of reducing meat consumption and increasing the presence of plant-based foods in their diet, tofu is a good alternative that we can incorporate. That’s why we leave 31 recipes with tofu to enjoy Mondays without meat.
Vegetarian dishes with tofu
Made from soybeans, tofu contains good quality protein and therefore, it can be used as a replacement for meat in vegetarian or vegan diets. Therefore, we leave vegetarian dishes, with eggs or dairy products of animal origin in the following list:
- Baked tofu vegetarian meatballs: next to a fresh vegetable salad these meatballs are excellent in meat replacement, with proteins of high biological value.
- Baked crispy tofu with soy sauce and honey: to accompany a cereal or some cooked potatoes this crispy dish and of intense flavor It is a good alternative.
- Tofu and mango tacos with peanut sauce: with a minimum animal protein This dish is rich in unsaturated fats, proteins and vitamins as well as various minerals.
- Sautéed tofu triangles with pineapple and ginger: with a sweet and sour taste, this dish is perfect with a cereal or other neutral garnish.
- White bean salad with curried tofu: a lot of fiber and protein in this satiating dish that is ideal for a full meal.
- Spicy tofu scrambled tacos: this is a good option for dinner, with a minimum of hydrates but above all, with many proteins and healthy fats.
- Easy tofu curry with potatoes: it can be a vegan option if we use a creamy vegetable replacement. It’s about a spoon plate very easy to perform.
- Grilled tofu with Cajun spices: constitutes a very versatile preparation, which we can accompany with steamed vegetables, fresh salad or legumes without problem.
- Tofu in black garlic sauce: to get a lot of flavor We can make this tofu-based dish that we can perfectly accompany with some potatoes or other neutral garnish.
- Tofu-based pizza: if you are a pizza lover and looking for an option low in carbohydrates, this is a very advisable alternative.
- Roasted tofu cheese and avocado burger: a good replacement to the traditional hamburger of meat that we can prepare in a simple way.
Vegan dishes with tofu
For those who have a diet exclusively based on vegetable ingredients, the following Vegan dishes with tofu They are the most advisable:
- Quick sautéed tofu and kale with sesame: for a light dinner or, as a side dish of a vegan hamburger, we can make this simple sauteed in minutes.
- Tofu with cauliflower in curry sauce: a recipe comforting It goes well with a cereal, legume or soft-tasting potatoes. It provides several proteins, water and antioxidants.
- Asian-style salad of tofu, rice and broccoli: a full plate, ideal for food and that we can wear tupper perfectly. It offers proteins, healthy fats and hydrates.
- Sautéed tofu and eggplant: it is a dish very easy to make and lightweight, which we can serve as a dinner or use as a side dish or starter.
- Smoked tofu in mango sauce: a lot of flavor in this dish that can be accompany a brown rice or couscous and thus, add hydrates to tofu proteins.
- Mexican spicy tofu toast: for a shared dinner or for pecking, this recipe is highly recommended.
- Grilled Hawaiian Tofu: This is a main course very satiating, with quality fats and many proteins to which we can add a cereal rich in carbohydrates.
- Sweet potato, tofu and curry burger: an alternative that has nothing to envy of traditional hamburgers, with much potassium, iron and vegetable calcium.
- Rice noodles with sautéed tofu and pepper: a recipe complete in nutritional terms We recommend serving in the food.
- Tofu in tomato and leek sauce: ideal for serve with brown rice or cooked potatoes, because it is first and foremost a protein dish.
- Tofu in tangerine sauce: taking advantage of seasonal fruits, this recipe is rich in vitamin C and protein and it goes very well with a neutral flavor garnish such as a cereal or legume.
- Spiral of lentil paste with paprika tofu: using pulp paste as a source of hydrates, this recipe is a good option to solve full meal in minutes.
- Marinated tofu lettuce tacos: a simple but very satisfying recipe that can help us solve a light dinner In a healthy way.
- Skewers of marinated tofu and grilled vegetables: for the appetizer or as a very healthy and light snack, these easy-to-make skewers are an excellent option.
- Tofu with eggplant in soy sauce: ideal to serve with a neutral and simple garnish, this comforting and tasteful dish offers first and foremost proteins.
- Tofu vegan scramble: if we want to solve a dinner in minutesThis dish is very advisable with a fresh vegetable salad.
- Sautéed broccoli, squash and tofu: a simple recipe, with lots of fiber and protein so easily satiate using seasonal ingredients such as pumpkin and broccoli.
- Tofu and green asparagus curry: for a meal complete and satiating This dish is a good option that we can enjoy on cold days.
- Tofu skewer with pineapple and pepper: it is a very easy preparation, which we can serve for pecking.
- Roasted tofu with vegetables: a lot of fiber and protein in this dish that we can consume alone or with a whole grain cereal. It is also a good source of vegetable calcium.
These are 31 healthy recipes with tofu that we recommend trying for a meatless Monday.
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Image | Direct to the Palate and Vitónica