Sunday Special: The Tofu Connect

CELEBRITY MASTER CHEF DR KAVIRAJ KHIALANI

Tofu also known as bean curd soft and relatively neutral ingredient is made up of condensed soy milk that is pressed into solid white blocks of varied softness and textures. Tofu can be made silken, soft, firm or extra firm as well depending on its method of manufacture. The technical term used is coagulating or curdling soy milk and to further process it into this interesting and nutritious must have in our diet!

It is naturally gluten free and low in fat and calories, being an important source of protein especially for vegans and vegetarians. Tofu also is power packed with important vitamins and minerals. Depending on which type of tofu we use it can be served along with sauces, salads, stir fries, smoothies and also on its own with a dipping variety of dips.

The key to cooking tofu is to flavor it with seasonings and sauces which will complement and overall enhance the flavor of the end resultant dish on our plate. When blended it has a great creamy texture which can be used in a vegan form of mousse concept or a pudding as well and its essential for making a creamy ricotta, substitute in a lasagne recipe and vegan stuffed pasta.

Health Benefits of Tofu

Tofu aids in maintaining healthy cholesterol levels in our body.
It promotes healthy weight and assists in weight loss.
Tofu is beneficial for detoxifying our body as well.
Tofu is considered good for our bones & skin.
It is rich in Vitamin –B, calcium and iron as well.
Tofu contains anti-oxidant properties, helps reduce blood pressure.
It is a complete protein meat alternate for vegetarians.
Tofu improves metabolic rate in our body.

HOW TO USE TOFU IN OUR KITCHEN & RECIPES?

Tofu is an ingredient is familiar with most of us but unfortunately being used by very few, the reason being how to adapt and inculcate it easily into our recipes.
The best way to explore tofu is to try it as per its textures I usually suggest to go with the firm and extra firm options first which can easily find its place with paneer in our kitchens.
Try alternating tofu in place of paneer in the form of tofu bhurji, kababs, tikkas, koftas, and chunky tofu grilled steaks and on skewers with dips.
The soft and silken ones go well into soups, salads, dips and health shakes as well.
Tofu being easy to adapt to absorb seasonings and flavorings it can be modified by using marination of various types like curd based with spices, olive oil based with herbs, chili paste/chili sauce with soy and other ingredients like lemongrass, basil, galangal, Thai curry paste etc.
Tofu scramble to substitute eggs is a good way to start with a breakfast option with some nice healthy bread and avocado on the side to balance it well.
Tofu cooked in various Indian curries, gravies also comes out wonderful like tofu makhani, korma masala tofu, tofu jhalfrezi, kadai masala tofu with bell peppers, tofu in peanut butter and coconut cream sauce.
Adding it to various Chinese, Thai, Indonesian, Malaysian, Sri-Lankan dishes works pretty well and the overall results come out very much positive.
Tofu cutlets, tikkis, burgers or sliders also work well for mini meals/fast food concepts with health aspect attached.

Here are a couple of easy to make and Tasty Tofu Recipes:

ASIAN GRILL TOFU SKEWERS

Ingredients

Firm tofu- 200gms cut into cubes

For the marination

Olive oil- 2 tbsp.

Ginger garlic paste- 1 tsp mix

Lemon grass – 4-5 pieces.

Lemon juice- 2 tsp

Salt and pepper to taste

Red chili and turmeric powder- ½ tsp each

Garam masala powder- ½ tsp

Red chili sauce- 1 tsp

Soy sauce- 1 tbsp.

Apply the above ingredients on the tofu as a marination and keep aside for 10-15 mins.

Onion cubes- ½ cup

Capsicum cubes- ½ cup

Mushrooms- ½ cup

Cherry tomatoes-8-10

To serve with

Dips/chutneys/ketchup –as per taste/lime wedges.

To garnish

Chopped coriander/mint/basil leaves- as required.

Method

Prepare all the ingredients for the recipe.
Cut the tofu into even sized cubes and apply the marination on it, keep aside for 10-12 mins.
Using satay sticks or skewers arrange the capsicums, mushrooms, onions, cherry tomatoes etc
Grease a non-stick grill/pan and cook the tofu skewers on all sides for 2 mins each side and remove.
Arrange on a serving plate or platter and serve with variety of dips/sauces/chutneys etc.

CHINTHAI TOFU NOODLES

Ingredients

Tofu- 150gms- extra firm/firm variety.

Oil- 2 tbsp.

Chinese noodles- 150gms boiled

Garlic- 1 tbsp. sliced

Ginger- 1 tbsp. chopped

Slit green and red chilies- 1 tbsp. each

Sliced onions- ½ cup

Lemon grass- 1 inch pieces- 4-6 pcs.

Carrots- ½ cup cut into strips.

Snow peas- 10-12 no.

Green/red capsicums- ½ cup sliced.

Spring onion greens- ½ cup sliced

Salt and pepper to taste

Soy sauce- 2 tbsp.

Chili vinegar- 2 tsp

Red chili sauce- 1 tbsp.

Green chili sauce- 1 tbsp.

Roasted crushed peanuts- 2 tbsp.

Method

Prepare all the ingredients for the stir fry noodles.
Heat oil in a wok/pan add in the garlic, ginger, chilies, saute for 15 seconds, add in the sliced onions and stir well.
Add in the vegetables, tofu, seasonings, sauces, noodles and stir fry well.
Cook for 2-3 mins, stirring occasionally and add in the chili vinegar towards the end and finally garnish with peanuts and greens and serve hot. Try the same recipe with shredded chicken/sliced prawn’s/ fish cubes etc also try using schezuan sauce as well to make it spicier.

TOFU AND MUSHROOM SALAD IN LETTUCE CUPS

Ingredients

Tofu- 200 gms firm/ soft variety- crumbled.

Oil- 2 tbsp.

Garlic- 1 tsp chopped

Chopped green chilies- 1 tsp.

Sliced shallots/red onions- ¼ cup

Fresh mushrooms- 1 cup sliced

Salt and crushed black pepper to taste

Soy sauce- 2 tbsp.

Honey- 1 tsp

Lime juice- 2 tbsp.

Red chili sauce- 1 tbsp.

White wine/white vinegar- 1 tbsp.

Peanut butter- 2 tbsp. dissolved with 4 tbsp. warm water.

Spring onion greens- 3-4 tbsp. chopped

Lettuce leaves- crispy iceberg variety- 8-10 nos.

Assorted nuts/ seeds as desired to add crunch and flavor.

Method

Prepare all the ingredients for the cooked tofu mushroom salad.
Heat oil in a pan saute the garlic, chilies, onions for a minute, add in the mushrooms and saute.
Add in the seasonings, sauces, mix well and finally add in the crumbled tofu and peanut butter mixture, wine or vinegar and mix.
Cook well for 2-3 mins, and dish out the salad when chilled into crisp lettuce leaves, garnish it with nuts and seeds as desired, fresh micro greens/herbs like basil, parsley etc.

Try the same salad with chicken sausages and eggs, mincemeat/soy keema in combination with baked beans also tastes good in the same style.

CHIN CHIN CHU TOFU

Ingredients

Oil-2 tsp

Butter-1 tsp

Garlic-1 tsp chopped

Ginger-1 tsp chopped

Green chilies- 2-3 no.

Celery- 1 stalk cut

Firm tofu- 200 gms cut into cubes

Red capsicum-1/2 no diced

Yellow capsicum-1/2 no diced

Green capsicum-1/2 no diced

Salt and pepper to taste

For the marination:

Olive oil-2 tsp

Lime juice- 2 tsp

Salt and pepper to taste

Mustard paste- 1 tsp

Chaat masala-1/2 tsp

Red chili powder-1/4 tsp

For the recipe:

Tomato sauce-2-3 tsp

Water-1/2 cup

Spring onion greens- 2-3 tbsp. chopped

Schezuan sauce-2-3 tsp

Cornflour slurry-2-3 tsp

Method

Prepare all the ingredients for the recipe as listed above
Marinate the tofu cubes in a bowl and keep aside for 20 mins
Now to saute the ingredients heat oil and butter in a pan add in the ginger, garlic, chilies and little onions and saute for a few seconds
Add in water/ stock in the pan and add in the seasonings and sauces to taste and cook for a minute
Now add in the capsicum and tofu pieces and cook for 2 mins, add slurry and remove
Serve hot garnish with spring onion greens/ fried red chili etc

CURRIED TOFU WITH PASTA

Ingredients

Oil-2 tsp

Butter-1 tsp

Garlic-1 tsp chopped

Ginger-1 tsp chopped

Green chilies- 1-2 no chopped

Salt and pepper to taste

Bayleaf-2 no

Peppercorns- 4-5 no

Onion paste/puree-1 and half cup

Ginger/garlic/ green chili paste-2 tsp mix

Tomato puree-1/2 cup

Garam masala powder-1/2 tsp

Coriander powder-1/2 tsp

Red chili powder-1/2 tsp

Curd-1/4 cup

Cashew paste-2 tsp

Fresh cream- ¼ cup

Boiled pasta of your choice-1 cup

Assorted veggies- 2 cups mix.

Firm tofu- 200 gms, cut into cubes.

Coriander- 2 tsp chopped

Kasuri methi-1/2 tsp

Lime juice- add a splash and have it.

Onion dices/ capsicum dices/ capsicum dices-1 cup

For adding color, texture and value into the recipes.

Method

Prepare the list of ingredients for the recipe as listed above.
Prepare the boiled pasta and keep aside. Make a choice of other veggies like mushrooms/ broccoli, asparagus, zucchini etc to add more color and taste into the recipe.
Heat oil and butter in a pan, add in the whole spices and on a low to medium flame add in the onion puree, saute it for a few seconds, add in a little water as well.
Now add in the ginger-garlic paste and continue cooking the masala for 2-3 min. add water or stock as needed to prepare a nice blend, add in kasuri methi.
Let the oil and butter float a little once the surface and now we will add in the tofu pieces and allow it to simmer in the masala. Add diced onions/ capsicums as well.
Add in curd, cashew and fresh cream mixture as well to add richness to the recipe. Cook on a low flame for 4-5 mins and turn off the flame, garnish with fresh coriander/fried red chili and serve hot with phulkas and roti etc.

HERBED TOFU SOUP

Ingredients

Olive oil- 2 tsp

Shallots- 4-5 no, sliced

Garlic- 2-3 cloves, sliced

Ginger-1 tsp chopped

Celery-1 stalk cut

Tofu- 150 gms cut into dices

Green peas- ½ cup

Carrots-1/2 cup diced

Capsicums-1/2 cup diced

Spinach puree- 1 cup

Water/stock- 1 and a half cup

Salt and pepper to taste

Fresh basil leaves- 8-10

Fresh mint leaves- 4-5 no

Grated cheese- 2 tsp

Mixed herbs-1/4 tsp

Chili flakes-1/4 tsp

Water/stock- 2 cup

Roasted crushed cumin powder- ¼ tsp

Flax seeds/ pumpkin seeds/ sunflower seeds- 1-2 tsp

Fresh herbs/micro-greens for garnish

Method

Prepare all the ingredients for the wholesome and nutri-rich soup recipe
Heat oil and add in the shallots, garlic, ginger and a few slit chilies as well if desired.
Add in the veggies as desired or as listed and allow to simmer for a few mins adding a little water/veg stock.
Add seasonings, herbs, spices as per taste and allow the veggies to cook a little. Add in the tofu cubes, herbs and spinach puree and lightly blend it in, add a little fresh cream and grated cheese and simmer for 2-3 mins.
Check the texture of the soup and adjust as needed. Garnish the soup with micro-greens/ croutons or serve with lavash/bread rolls etc.
The same soup can be made with non-veg ingredients as well, choose between sliced chicken sausages/ salami/ boiled chicken cubes etc which can also be added in place of veggies or along with them as well.

Celebrity Master Chef Dr Kaviraj Khialani is a Mumbai-based hotel-restaurant and food consultant. He is specialised in over 33 international cuisines and has quality experience with hotels and airlines as a part of his long journey of over two decades in his chosen field. Chef Kaviraj is a renowned author, academician, food designer, writer and has also been awarded several national awards and global recognitions for his talent & outstanding achievements. Besides having been featured on several food shows on ColorsTV and Star Plus he is a mentor, coach and guide to aspiring to be future chefs and hoteliers of tomorrow.

He can be contacted at twitter: @kaviraj_chef, Mobile: 91 9820939336. Mail: chefkaviraj249@gmail.com