Tofu isn’t for everyone. I get it. But I dare you to give this recipe a try. By choosing the right tofu, dressing it properly and cooking it correctly the tofu could appeal to even meatiest of carnivores.
The two side salads go nicely with the tofu and its the perfect combination for a light summer lunch or dinner. Use whatever seasonal vegetables you have left in your fridge.
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Recipe for Baked Tofu
Serves 4
Recipe by Rachel
Prep Time: 5 minutes
Total Time To Finish: 20 minutes
“Tofu is a great protein alternative and can be used to replace meat in most recipes. Choose organic tofu to ensure it is not genetically modified soy.”
Ingredients for Baked Tofu
1 block firm tofu – squeeze to drain any excess water (optional – press it*)
1 tbsp light soy sauce or tamari
1.5 tsp sesame oil
*to press tofu, place block on top of a few layers of paper towel on a flat surface. Add some more layers of paper towel on top. Place something heavy such as a frying pan with a few dishes in it on top of the block of tofu. Leave for about an hour.
Method for Baked Tofu
Cut tofu into wide batons or as you like. Dress with the soy sauce/tamari and sesame oil and let sit for a few minutes. Line a tray with baking paper and place tofu on try so no pieces overlap. Bake in an oven at 180 degree Celsius for 15 minutes
Recipe for Soba Noodle Salad
Recipe adapted from Lemon Pi
Prep Time: 10 minutes
Total Time To Finish: 40 minutes
“Soba Noodles originate from Japan and can be served hot or cold. They are made from buckwheat flour and wheat flour. Buckwheat is low GI, high in protein and is great for managing cholesterol levels.”
Ingredients Soba Noodle Salad
75g sesame seeds
250g soba noodles (I used organic Hakubaku)
2 tsp rice vinegar
5 tsp soy sauce
2 tsp honey*
2 tsp sesame oil
5 spring onions
*use maple syrup for vegan alternative
Method Soba Noodle Salad
Toast the sesame seeds and set aside. Cook the noodles according to packet directions. Once cooked, drain the noodles and plunge them into ice water to stop the cooking and cool them
Mix other ingredients together. Add them to the cooled soba noodles and toss. Add the sesame seeds. Leave in the fridge for 30 minutes to let the flavours develop.
Tahini Sesame Salad
Recipe adapted from Lemon Pi
Prep Time: 15 minutes
Total Time To Finish: 15 minutes
“Tahini originates from the Middle East and is made from sesame seeds. It comes in hulled or unhulled form and can be used on its own as a dip, or as a component of hummus, baba ghanoush or halva. It is also high in Magnesium, Copper and Zinc!”
Ingredients for Tahini Sesame Salad
50g spring onions, finely shredded
200g cucumber (or mixture of your favourite seasonal vegetables)
50g green beans, blanched and refreshed
1/4 bunch cilantro/coriander, leaves picked and roughly chopped
1/4 cup stock or water
1/2 tsp sesame oil
4 tbsp tahini
2 tbsp light soy sauce or tamari
1 1/2 tbsp honey*
1/2 tbsp rice vinegar
1 tbsp sesame seeds, lightly toasted
1 small red chilli, finely chopped
2 tsp ginger, finely chopped
2 tsp garlic, finely chopped
*use maple syrup for vegan alternative
Method for Tahini Sesame Salad
Cut the cucumber in half and remove the seeds with a spoon. Slice the remaining flesh into batons. Combine with other vegetables in a bowl.
Mix all the ingredients for the sauce in a separate bowl. Pour over the prepared vegetables and season as necessary.
Serve with the baked tofu and soba noodle salad. Easy peezee!
Rachel Dickens, The Conscious Dietitian, is a Registered Dietitian and Certified Diabetes Educator. She graduated with her Masters in Nutrition and Dietetics in 2010 from Griffith University. She strives to provide evidence-based nutrition information with a focus on plant-based nutrition, and share some of her favourite seasonal recipes and sustainable eating tips.
