COOKING WITH TOFU

Cooking with Tofu

           Most of us in Western cultures associate tofu with a vegetarian or vegan diets. However, in Southeast Asia, its original home, it often appears paired with meat or even seafood. In Japan, tofu is a favorite ingredient in summer meals for lighter fare. After having just fully enjoyed Thanksgiving and in view of the coming food excesses of the Holidays, it may be time to review tofu as an occasional lighter alternative.

          Tofu or ‘bean curd’ is the product of coagulating soy milk with a calcium or magnesium salt and draining the excess liquid. The process is analogous to milk being turned into cheese, but tofu contains soy protein while cheese contains animal protein. Consistency of the drained tofu ranges from silky to super firm, with firm and extra firm available in most stores. Tofu itself is bland, readily absorbs most flavors, hence is useful for both savory and sweet dishes. In fact, a Japanese colleague once hosted my husband and I to dinner in a “Tofu” restaurant in Kyoto. We arrived at dusk, a lantern illuminated a blooming plum tree next to a low thatched building with several small subtly decorated rooms and our dinner; appetizer, soup, main course and desert were all delicious and tofu based!

          Tofu is high in protein and has only 70 calories for a 3 oz. serving. The following recipes use extra firm tofu, which comes as a block (14 oz.) in a container submerged in liquid. Cut the amount to be used for each recipe from the block and blot with several layers of paper towels before processing. The remainder of the tofu block will keep refrigerated in the original liquid for several days for use in another recipe. 

                                      Crisp sesame tofu with soba noodles

          Blot one half block of extra firm tofu with paper towels, cut in 1-inch cubes and toss with 2 tblsp. corn starch mixed with ¾ tsp. salt.

          For vegetables: clean and slice 4 large mushrooms, slice in julienne strips ½ red seeded pepper and slice 2 large scallions. Or you can substitute some broccoli separated in large florets for the mushrooms and pepper.

          Prepare the sauce by mixing: 2 tblsp. soy sauce, miso paste, rice vinegar and lime juice each. Stir in 1 tblsp. toasted sesame oil, 1 minced garlic clove, 1-inch fresh ginger, grated and 4 tblsp. water.

          Cook soba noodles for 2 persons according to package directions, drain and set aside.

          In a large pan heat ¼ cup grapeseed oil, fry the tofu cubes to crisp brown on all sides and drain on paper towels. Add 1 tbslp. grapeseed oil to the pan and stir fry all the vegetables except the scallions, for 1 minute. Stir the sauce into the vegetable mix, heat for a minute, then stir in the tofu and heat for an additional minute. Finally stir in the scallions.

          Divide the soba noodles in 2 shallow bowls, spoon the tofu-vegetable mix over the noodles, sprinkle generously with toasted sesame seeds and serve.

                             Hot and sour soup

          This soup is best prepared with dried shitake and black tree ear mushrooms, but 4 oz. sliced button mushrooms can be substituted. The dried mushrooms need to be soaked in hot water for 30 minutes, rinsed and sliced. Water soaking the mushrooms can be added to the soup after filtering out sand through a paper towel

          Before you start: rinse and drain contents of an 8 oz. can of sliced bamboo shoots, and cut each slice in thin strips lengthwise. Slice thinly two scallions. Blot ½ block of tofu with paper towels and cut in small cubes or ¼ thick strips. Cut 5-6 oz. boneless pork loin in ¼ inch strips and marinate with 2 tsp. dark soy sauce. In a small bowl mix: 3-4 tblsp. red-wine vinegar, 2 tblsp. rice vinegar, 2 tblsp. light soy sauce, 1 tsp. sugar, 1 tsp. salt. In another small bowl stir 2 tblsp. cornstarch with ¼ cup water.

          Heat a wok over high heat, pour 2 tblsp. peanut oil down one side, swirl and stir fry the pork strips until the meat just changes color, about 1 minute. Stir in the mushrooms and the bamboo shoots and stir fry for an additional minute. Add 4 cups reduced salt chicken broth and the mushroom soaking water (or 2 cups water) and bring to boil. Add the vinegar mixture and when boiling, stir in the cornstarch, it will slightly thicken the soup. Turn the heat to simmer. Beat 2 eggs with a fork and a couple of drops sesame oil.  Add the eggs to the soup in a thin stream, stirring the soup in one direction. Stir in ½ tsp. white pepper or more to taste. Drizzle with another tsp. toasted sesame oil.  Serve hot sprinkled with the scallions. Can be reheated.

          There are many wonderful flavor combinations to be discovered with tofu.

(I. Winicov Harrington lives in coastal Maine and is the author of “How to Eat Healthy and Well for Less than $5.00 a Day: the Smart-Frugal Food Plan”; website: www.winicov-harrington.com)