Healthy tofu recipes

Easy low cholesterol meals

Tofu is a great standby for vegetarians. It can also play a beneficial role in the diet of those who need to watch their cholesterol levels. Tofu is a white soya bean curd which has a multitude of uses. Its rather bland, subtle taste can be enhanced by any number of seasonings and/or marinades to produce sweet or savoury dishes. Tofu is a great substitute for cream, mayonnaise and cheese in cooking. It has few equals in this role.

Tofu has less that 5% fat, no cholesterol and virtually no sodium (salt). It is a good source of protein, vitamins and minerals. A third of a cup (75g) of tofu yields only 48 calories or 200 kilojoules. Tofu can be purchased fresh or processed in some way. Fresh tofu can be drained briefly or over night if a firmer tofu is required. The first two recipes call for drained, pressed tofu. Place the cakes of tofu on a board on a double layer of absorbent kitchen paper. Cover with two more sheets of paper and top with a baking tray weighted with a heavy can. Tilt the board towards the sink and leave to drain for up to an hour.

The following soup recipe will feed six people and yield 184 calories (768 kilojoules) per serve. It is high in fibre, has no cholesterol and is low in sodium.

Vegetable and Tofu SoupCredit: Wikimedia

Curried Vegetable and Tofu Soup

  • 1 tablespoon polyunsaturated oil
  • 1 large chopped onion
  • 1 clove crushed garlic
  • 1 teaspoon each of ground cumin, ground coriander and ground turmeric
  • ½ teaspoon chilli powder
  • ½ small cauliflower, cut into florets
  • 1 diced carrot
  • 1 diced potato
  • 1 sliced zucchini
  • 4 cups vegetable stock
  • 250 grams tofu, drained, pressed and cut into cubes
  • 320 grams canned corn kernels (buy the type with no added salt)

Heat the oil and cook onion, garlic, cumin, coriander, turmeric and chilli powder for 5 minutes. Stir in vegetables and stock. Bring to the boil, reduce heat, cover and simmer for 15 minutes or until vegetables are tender.

Use a slotted spoon to remove a cup of the vegetables. Puree in a food processor or blender.

Return puree to pan together with tofu and corn. Heat for about 5 minutes. Season to taste and sprinkle with chopped, fresh dill to serve.

Stir-fries are so easy and the chicken dish below has only 139 calories (576 kilojoules) per serve. These quantities will serve six.

This Can't Be Tofu!: 75 Recipes to Cook Something You Never Thought You Would--and Love Every Bite
Amazon Price: $16.00 $2.59 Buy Now
(price as of Dec 5, 2015)
Tofu is an excellent source of protein
and calcium. It contains no cholesterol
and is very low in calories and saturated
fat. These recipes bring out the best of
tofu flavour.

Sesame Chicken Stir-Fry

  • 250 grams tofu, drained, pressed and cubed
  • 300 grams chicken fillets, cut into strips
  • 2 teaspoons polyunsaturated oil
  • 2 teaspoons sesame oil
  • 1 teaspoon grated ginger
  • ½ each sliced red and green capsicum
  • 2 teaspoons cornflour blended with ½ cup water
  • 4 shallots, sliced diagonally
  • 1 cup bean sprouts
  • 1 tablespoon toasted sesame seeds


  • 2 tablespoons low salt soy sauce
  • 1 tablespoon dry sherry
  • 1 clove crushed garlic

Mix together the ingredients for the marinade. Add tofu and chicken, toss to coat and leave for 30 minutes. Drain but reserve marinade.

Heat oil in a wok or frypan. Cook tofu, chicken and ginger until chicken is just cooked – about 5 minutes. Remove tofu and chicken. Set aside and keep warm.

Add capsicums and cook for 3 to 4 minutes. Return chicken and tofu to pan, toss to combine. Mix cornflour mixture with reserved marinade. Add to pan and stir till mixture boils and thickens. Add shallots, bean sprouts and sesame seeds. Toss and serve immediately.

Tofu is just as versatile in sweet dishes. The following recipe makes a great sauce to serve with fresh fruit. With a low 14 calories (60 kilojoules) per serve, it is ideal for weight-watchers as well as those suffering from high cholesterol.

The following ingredients will make two cupfuls.

EZ Tofu Press - Removes Water from Tofu for Better Flavor and Texture. Comes With Bonus Nasoya Tofu Coupons.
Amazon Price: $19.99 Buy Now
(price as of Dec 5, 2015)
This unit will press any size
tofu brick in 5 to 15 minutes.
There are no parts that will
wear and need replacing.

Fruity Tofu Sauce

  • 250 grams tofu, drained and roughly chopped
  • 250 gram strawberries, hulled and roughly chopped
  • 2 tablespoons of honey

Process or blend all ingredients until smooth. Cover and chill. Stir well before serving.

Apart from the Sesame Chicken Stir-Fry, these recipes have no cholesterol whatsoever so are great choices. They have plenty of flavour so I'm sure you'll enjoy these.