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Proteins
Tofu
Tofu is a soy-based food made by coagulating soy milk into soft or firm curds. It is a versatile plant protein with a mild flavor that absorbs seasonings well.
Beneficial properties
high in plant protein
low in saturated fat
contains iron
source of calcium when calcium-set
contains isoflavones
Nutritional highlights
Tofu provides protein, iron, manganese, and depending on how it is processed, may also be a significant source of calcium and magnesium.
Conditions it helps with
Diabetes (Type 1 & Type 2)
Includes: Diabetes Type 2
AI-suggested link; verify during admin review.
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Heart Disease
Includes: Heart Disease (Cardiomyopathy)
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High Cholesterol
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Weak Bones / Osteoporosis
Includes: Osteoporosis
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Recipes featuring Tofu
Air-Fried Tempura Veggies with Jalapeño-Lime Sauce
45 min
Snack
Mexican Breakfast Hash with Lime Crema
40 min
Breakfast
My Mama’s Potato Salad Recipe
75 min
Lunch
Vegan French Onion Dip
50 min
Snack
Spinach Lasagna
110 min
Dinner
Pizza with Creamed Spinach, Sun-Dried Tomatoes, Red Onion, and Olives
60 min
Dinner
Cauliflower Tofu Stir Fry with Ginger & Sesame
25 min
Snack
Morning Veggie Shakshuka
35 min
Breakfast
Savory Tofu and Mushroom Skillet
20 min
Breakfast
Chimichurri Cauliflower & Tofu
35 min
Dinner
Fettuccine Tofu “Alfredo”
35 min
Dinner
Roasted Maple-Mustard Tofu Sheet Pan
35 min
Dinner
Tofu “Egg Salad” Boats
10 min
Dinner
Broccoli & Cheez Bowtie Pasta
25 min
Lunch
Silken Tofu Chocolate Pudding
40 min
Snack
Banh Mi Sandwich
30 min
Lunch
Tofu Vietnamese Sub - Bánh Mì
25 min
Lunch
Spiked Sour Cream
10 min
Dinner
Scrambled Tofu Casserole with Mushrooms and Spinach
70 min
Breakfast
Tofu and Veggie Frittata
135 min
Breakfast
Vegan Nachos Verdes
120 min
Dinner
Tortilla Española with Potatoes and Red Peppers
75 min
Dinner
Potato and Artichoke Heart Pasta Salad
30 min
Lunch
Vegan Pineapple Coleslaw
40 min
Lunch
Hearty Winter Slaw with Quinoa and Cranberries
50 min
Lunch
Spicy Citrus Slaw with Pearl Couscous
30 min
Lunch
Spinach Ranch Dip
10 min
Snack
Loaded Vegan Chalupas with Chipotle Queso
70 min
Dinner
Almost Egg Salad
80 min
Lunch
The Best Vegan Strawberries and Cream
20 min
Dinner
Dom Thompson's Vegan Egg Salad Collard Wraps
30 min
Lunch
Berry and Banana Cupcakes with Vanilla Frosting
90 min
Snack
Potato-Spinach Casserole with Trumpet Mushrooms
75 min
Dinner
Vegan Elote (Mexican Street Corn)
20 min
Dinner
Big Breakfast Burrito
120 min
Breakfast
Mexican 10-Layer Dip
60 min
Snack
Street Corn Tostadas
30 min
Dinner
Creamy Poppy Seed Dressing
10 min
Dinner
Easy Vegan Ranch Dressing
60 min
Dinner
Sour "Cream"
20 min
Dinner
Vegan Mayo
5 min
Dinner
Quiche Florentine with Artichoke Hearts and Sun-Dried Tomatoes
75 min
Dinner
Black Bean Smash Burgers with Caramelized Onions
90 min
Dinner
Air-Fried Cauliflower Poppers with Smoky Garlic Dipping Sauce
75 min
Snack
Crispy Baked Polenta Sticks with Ranch Dip
120 min
Snack
Grilled Tofu Kabobs with Rhubarb-Balsamic Glaze and Quinoa Pilaf
30 min
Snack
Baked Tofu Recipe (Easy & Crispy!)
45 min
Dinner
Vegan Lasagna with Tofu Ricotta
60 min
Dinner
Vegan Egg Roll in a Bowl
20 min
Lunch
The Best (And Easiest) Panang Curry
20 min
Dinner
Vegan Sushi Bowls with Creamy Sriracha Sauce
45 min
Dinner
Easy Kung Pao Tofu
45 min
Dinner
Vegetarian Lettuce Wraps
25 min
Lunch
Vegan Orange Chicken
45 min
Dinner
Vegan Stuffed Shells
40 min
Dinner
Perfect Air Fryer Tofu
30 min
Dinner