Simple Vegan Tofu Recipes For Your Kids

 

Simple Vegan Tofu Recipes For Your Kids

These Vegan Tofu Recipes are simple, healthy and perfect for kids. Easy vegan recipes with tofu will make the family’s favourite dinners, from lettuce wraps to stir fry to curry and tacos! Don’t know how to make tofu? Don’t worry! You will learn in no time.

Nutritional Facts Of Tofu

A 100g serving of tofu provides:

• 73 kcal
• 8.1g Protein
• 4.2g Fat
• 0.5g Saturated fat
• 0.7g Carbohydrate

Health Benefits Of Tofu

1. Improves Heart Health

Regularly consuming isoflavone-rich foods like tofu have been linked to lower cholesterol levels.

Studies have shown this includes decreased low-density lipoprotein (LDL), “bad” cholesterol, and total cholesterol.

Regular eating of legumes, including soya, has been related to a lower risk of heart disease, possibly due to their high phytochemical and fiber content.

2. Controls Blood Sugar

In one trial, postmenopausal women who took 100mg of soy isoflavones daily reported a 15% reduction in fasting blood sugar and a 23% reduction in insulin levels.

Similarly, diabetic postmenopausal women supplemented with isolated soy protein had lower fasting insulin levels, less insulin resistance, and better cholesterol management.

On the other hand, other research has produced mixed results, with a meta-analysis indicating that there is still more to learn in this field. Meanwhile, eating soy foods like tofu appears to be beneficial, but more research is needed.

3. Menopause Symptoms May Be Relieved

Isoflavones are also known as phytoestrogens, which means they mimic a weak form of the hormone estrogen in the body and aid with peri-menopausal symptoms, including low mood and hot flashes in particular women.

Because genetics, gut microbiota, and environmental factors all play a role in how our bodies react to various foods, so we can't determine whether a phytoestrogen-rich diet is suitable for all women yet.

4. Protects From Breast And Prostate Cancer

Several clinical and experimental studies have revealed that genistein, soy's most abundant isoflavone, has antioxidant characteristics that may slow cancer cell development.

There has been some debate in the past over the safety of soy consumption after a breast cancer diagnosis. Isoflavones have a chemical structure comparable to estrogen, and excessive estrogen levels can raise the risk of breast cancer.

Consuming moderate amounts of whole soy foods, or less than two servings per day, does not appear to alter tumour growth or the chance of getting breast cancer.

Instead, there is mounting evidence that frequent soy consumption may lower the risk of breast cancer recurrence. However, there isn't enough evidence to recommend soy to all breast cancer survivors just yet.

According to the researchers, more research is needed to determine how genistein works, how it may be used therapeutically, its bioavailability, or how well the body can absorb it.

5. Helps To Reduce Liver Damage

According to one rat research, any form of tofu curdled with various coagulants may help reduce liver damage caused by free radicals.

6. Weight Control

Tofu consumption also benefits weight management. According to one study, low-calorie diets based on soy positively impacted weight loss and blood lipid levels.

7. Improves Bone Health

It's a good source of calcium, which is essential for bone development. It isn't easy to obtain this material in sufficient quantities.

This is why tofu, which has high levels of this element, is highly recommended. Osteoporosis can be caused by a lack of calcium in the body, especially in older people. Tofu consumption delays the aging process by keeping the bones strong.

8. Prevents Anemia

Anemia occurs when the body has a significant iron deficit, decreasing the quantity of healthy red blood cells.

Because tofu is a good source of iron, it can help prevent anemia. In a Chinese study, tofu was found to help people reduce their risk of anemia.

Vegan Tofu Recipes

1. Baked Tofu Nuggets

Crispy on the outside, tender on the inside, and quick to cook, Easy Baked Tofu Nuggets are a delightful dinner that both adults and children enjoy! Serve with oven-roasted potato wedges and your favourite dipping sauce.

Prep time: 20 minutes | Cook time: 30 minutes | Total time: 50 minutes | Servings: 3

Ingredients

• Extra-firm tofu: 16 oz
• Unsweetened almond milk: ½ cup
• Cornstarch: 1½ tablespoons
• Ground flaxseeds: 1½ tablespoons
• Salt: ¼ teaspoon

Ingredients For The Breadcrumb Mixture

• Panko breadcrumbs: 1 cup
• Garlic powder: ½ teaspoon
• Smoked paprika: ½ teaspoon
• Salt: ¼ teaspoon

Method

1. Wrap the block of tofu in paper towels to press it. Place a plate or skillet on top of the wrapped tofu, followed by a stack of heavy books. Allow 20 minutes for the tofu to press. (If you buy the ultra-firm variety, you can skip this step.)
2. Combine the almond milk, cornstarch, ground flaxseeds, and ¼ teaspoon salt in a small bowl. Whisk thoroughly to mix, then leave away until the tofu is cooked.
3. Preheat the oven to 400°F and a large parchment paper baking sheet.
4. Combine the breadcrumbs, garlic powder, smoked paprika, and ¼ teaspoon salt in a separate small bowl. Remove from the equation.
5. Cut the pressed tofu half lengthwise and then into cubes of similar size.
6. Whisk the wet ingredients together one more time. Coat each tofu cube in the wet ingredients before dipping it in the breadcrumb mixture. Pat the tofu down to get as much breadcrumb mixture on it as possible. Place on the parchment paper-lined baking sheet.
7. Bake for 15 minutes, then flip and bake for another 15 minutes or until golden and crisp. Serve immediately with your favourite dipping sauce, and enjoy!

2. Curry Ramen With Crispy Baked Tofu

With a basic block of tofu and the dregs of your veggie drawer, you can make restaurant-worthy ramen in just 30 minutes.

Prep time: 10 minutes | Cook time: 40 minutes | Total time: 50 minutes | Servings: 4

Ingredients

• Extra-firm tofu: 14 oz
• Soy sauce: ¼ cup
• Coconut sugar: ¼ cup
• Lime: 1, juiced
• Fresh ginger: ½ tablespoon, grated
• Vegetable oil: 2 tablespoons
• Panko: 1 tablespoon
• Cornstarch: 1 tablespoon
• Sesame seeds: 1 tablespoon
• Dried or equivalent fresh ramen noodles: 2 packages
• Boc choy: 1, quarter lengthwise
• Broccoli: 1, cut in small florets
• Frozen corn: ½ cup
• Curry paste: 2 teaspoons
• Coconut cream: 4 tablespoons
• Soy sauce or Tamari to taste

Method

1. To absorb as much liquid as possible, press the tofu with multiple layers of paper towel. Press the tofu again with paper towels after cutting it into 12-inch slabs. Tofu can also be diced into 1-inch chunks.
2. Combine the soy sauce and coconut sugar in a small mixing dish to make the marinade. Microwave on high for 15 seconds, stirring until the coconut sugar dissolves after each interval. This should only take a few seconds. Lime juice and fresh ginger should be added at this time. To combine ingredients, whisk together.
3. Pour the marinade over the tofu and place it in a shallow baking dish. Move the pieces around until they're all covered. Cover and chill for at least an hour, turning the pieces halfway through and reserving the marinade.
4. Preheat the oven to 400 degrees Fahrenheit and prepare a baking sheet with parchment paper.
5. Remove the tofu from the marinade and dry it with paper towels to absorb any remaining marinade.
6. 2 tablespoon. Use vegetable or peanut oil in a medium mixing bowl. Toss the tofu in the basin gently to coat it.
7. Toss the tofu with panko, cornstarch, and sesame seeds. Gently toss until evenly coated, then pour onto your prepared baking sheet.
8. Preheat oven to 350°F and bake tofu for 30-40 minutes, flipping halfway through.
9. Bring the water to a boil over medium heat. Follow the package directions for cooking your noodles. Two minutes before the ramen is done, add bok choy, broccoli, and corn to the water. Cook until the broccoli and bok choy are green and the vegetables are done.
10. Remove the vegetables and noodles from the heat. Add the curry paste, coconut cream, and soy sauce to taste. Just before serving, add the baked tofu.

3. Crispy Vegan Tofu Tacos With Cilantro Sauce

The tofu in these tacos is the show-stopper. They're so tasty that you'll want to eat each cube with your fingers.

Prep time: 20 minutes | Cook time: 15 minutes | Total time: 35 minutes | Servings: 8

Ingredients

• Extra-firm tofu: 32 oz
• Chilli powder: 1 tablespoon
• Smoked paprika: ½ teaspoon
• Ancho chilli powder: ½ tablespoon
• Dried oregano: ½ teaspoon
• Extra virgin olive oil: 4 tablespoons
• Freshly squeezed lime juice: 3 tablespoons
• Jalapeño pepper: 1, sliced lengthwise
• Fresh cilantro, leaves and stems: 1 bunch
• Water: ⅓ cup
• Small tortillas: 8

For serving: lime wedges, fresh cabbage, pepitas, sliced radish, cilantro, avocado, green onion, salt and pepper.

Method

1. Set aside 8 oz of tofu. This will most likely be one-half of a 16 oz block. Place the remaining 24 oz on a platter wrapped in a paper towel. Place something heavy on top, such as a cast-iron pan, to press the tofu. Allow for 30 minutes of resting time. When the tofu has been pressed, blot it dry and cut it into 12″ pieces.
2. Combine the chilli powder, paprika, ancho, oregano, and 2 tablespoons of olive oil in a medium mixing basin. Toss in the tofu to evenly coat it. Allow for a 10-minute rest period.
3. In the meantime, make your sauce. Combine the remaining tofu, lime juice, jalapeno, cilantro, and water in a high-powered blender or smoothie maker, after blending until completely pureed, season to taste with salt and pepper.
4. Heat the remaining 2 tablespoons of olive oil in a skillet over medium-high heat. Add the tofu and cook, stirring every couple of minutes, for about 15 minutes. You want the tofu to be crisp, but you also want to keep stirring it to cook it evenly. Remove the tofu from the fire when it's nice and crispy, and season with ¾ teaspoon sea salt or salt to taste.
5. To serve, divide the tofu between 8 tiny tortillas and top with as much sauce as desired. Garnish with cabbage, pepitas, sliced radish, cilantro, avocado, and green onion if desired. Enjoy your taco with a squeeze of lime juice!

4. Scrambled Tofu Recipe

This recipe for Vegan Scrambled Eggs is the one you've been looking for. High-protein, plant-based, clean-eating, and incredibly tasty. Bye-bye, eggs, and hello, tofu!

Prep time: 10 minutes | Cook time: 15 minutes | Total time: 25 minutes | Servings: 2

Ingredients

• Firm tofu: 12.3 oz
• Red onion: ½
• Scallions: 2
• Bell pepper: ½
• Fresh basil leaves: 5-6
• Oat milk: ½ cup
• Nutritional yeast: 1 tablespoon
• Turmeric: ⅓ teaspoon
• Salt: 1 teaspoon
• Black pepper ground: ⅓ teaspoon
• Black salt: ⅓ teaspoon

Method

1. Scramble the block of tofu with your hands into little and larger bits.
2. In a pan, heat 1 tablespoon of oil over medium heat. Caramelize the red onions, chopped.
3. Stir in the scrambled tofu for 1 minute.
4. Stir in ½ cup oat milk until the tofu has absorbed most of it.
5. Add all the ingredients and stir for 3-4 minutes on low to medium heat or until only a little milk is left.
6. Serve with warm, crusty bread.

5. BBQ Tofu Burger

This Vegan BBQ Tofu Burger is a quick and easy vegan burger recipe for grilling or a summer dinner.

Crispy fried onions, juicy BBQ tofu, garlicky mayonnaise sauce, and lettuce with tomatoes create an incredible flavour symphony that's hard to resist.

Prep time: 15 minutes | Cook time: 35 minutes | Total time: 50 minutes | Servings: 2 burgers

Ingredients For The BBQ Tofu

• Firm smoked tofu halved: 0.35 lbs
• BBQ sauce: 2 tablespoons
• BBQ spice mix salted: 1 tablespoon
• Oil: 2 tablespoons

Ingredients For The Garlic Mayonnaise Sauce

• Vegan mayonnaise: 8 tablespoons
• Plant milk: 4 tablespoons
• Clove garlic: 1 clove
• Salt: 1 teaspoon
• Black pepper

Ingredients For The Fried Onions

• Large onion: 1
• Flour
• Plant milk: ½ cup
• Salt
• Oil for frying

Ingredients For The Burgers

• Burger buns: 2
• Vegan cheddar slices: 2
• Lettuce
• Tomato slices: 4

Method

1. Allow the half tofu slices to soak in the BBQ marinade for 10 minutes. Fry the tofu on medium heat.
2. Fry the onions as the tofu soaks up the sauce. Cut the onion into thin slices, then coat them in plant milk and flour before deep-frying till golden brown. (It should take about 3-4 minutes.)
3. Combine the ingredients in a blender until smooth to make the vegan garlic mayonnaise sauce. Add 2 tablespoons of the sauce to each burger. 1 tablespoon on top of the tomato slices and 1 tablespoon under the lettuce. To make the hamburger, layer all ingredients as shown in the photographs.
4. Enjoy with your kids!

6. Popcorn Tofu Nuggets

These Popcorn Tofu Nuggets are a must-try: Crispy, dippable, and delicious. Try this fun (and healthy!) alternative to deep-fried nuggets when craving fast food. It's so delicious that even kids will like it!

Prep time: 15 minutes | Cook time: 12 minutes | Total time: 27 minutes | Servings: 4

Ingredients For The Popcorn Tofu

• Extra-firm tofu in water: 14 oz, drained and pressed
• Quinoa flour or any gluten-free flour: ½ cup
• Cornmeal: ½ cup
• Nutritional yeast: 3 tablespoons
• Better Than Bouillon: 2 tablespoons
• Dijon mustard: 1 tablespoon
• Garlic powder: 2 teaspoons
• Onion powder: 2 teaspoons
• Salt: ½ teaspoon
• Pepper: ½ teaspoon
• Unsweetened dairy-free milk more if needed: ¾ cup
• Panko bread crumbs gluten-free if needed: 1½ cups

Ingredients For The Sriracha Mayo

• Vegan mayo: ½ cup
• Sriracha: 2 Tablespoons

Method

1. Cut the tofu into bite-size pieces once it has been squeezed.
2. In a large mixing bowl, combine flour, cornmeal, nutritional yeast, better than bouillon, mustard, garlic, onion, salt, pepper, and milk. It should have the consistency of pancake batter. If it needs to be thinned out, add additional milk.
3. In a separate bowl, combine the panko breadcrumbs.
4. Toss the tofu in the batter, then in the breadcrumbs.
5. Fill the air fryer basket with as many nuggets as it will hold. Do this in several batches to prevent the basket from becoming too crowded.
6. Preheat the air fryer to 350°F and cook for 12 minutes. Shake the basket about a quarter of the way through.
7. Toss the tofu nuggets onto a sheet pan. Preheat the oven to 400°F and bake the popcorn tofu for 18-20 minutes.
8. Serve with popcorn tofu and a mixture of vegan mayo and sriracha.

7. Sweet & Smoky Glazed Tofu Ham

Have you lost your mind? Don't place a cute pig in the middle of your table! Instead, use a cute chunk of tofu!

This is a sarcastic take on ham that will make your visitors smile. It's also sweet, smoky, and beautiful in a '70s kind of manner, with overtones of orange and maple, as the name says. If this is your main entrée, you may easily double or triple the recipe.

Ingredients For The Marinade

• Olive oil: ¼ cup
• Tamari or soy sauce: ¼ cup
• Pure maple syrup: ¼ cup
• Liquid smoke: 2 tablespoons
• Packed brown sugar: ¼ cup
• Garlic powder: 2 teaspoons
• Onion powder: 2 teaspoons
• Smoked paprika: 1 tablespoon

Ingredients For The Tofu

• Extra-firm tofu pressed: 14 oz
• Orange: 8 thin slices
• Whole cloves: 20 to 25

Ingredients For The Glaze

• Orange juice: ½ cup
• Smooth apricot jam: 2 tablespoons
• Whiskey: 1 tablespoon
• Packed brown sugar: 2 tablespoons
• Ground ginger: ¼ teaspoon
• Smoked salt: ¼ teaspoon
• Ground black pepper: ¼ teaspoon

Method

1. Whisk together all of the marinade ingredients in a small bowl. Place the block of tofu in the marinade, stir to coat, and marinate in the refrigerator for at least 4 hours or overnight.
2. Preheat the oven to 375°F (191°C). Using parchment paper, line a 9-by-13-inch baking sheet.
3. Arrange the orange slices in a uniform layer in the center of the parchment. Place the marinated tofu block on top of the oranges.
4. Carefully score the top of the tofu block in a diamond pattern with a sharp knife, about 14 inches deep. Place the whole cloves at the cuts' intersections (at the corners of the diamonds) in the oven for 1 hour.
5. Whisk together all of the marinade ingredients in a small bowl. Place the block of tofu in the marinade, stir to coat, and marinate in the refrigerator for at least 4 hours or overnight.
6. Preheat the oven to 375°F. Using parchment paper, line a 9-by-13-inch baking sheet.
7. Arrange the orange slices in a uniform layer in the center of the parchment. Place the marinated tofu block on top of the oranges.
8. Carefully score the top of the tofu block in a diamond pattern with a sharp knife, about ¼ inches deep. Place the whole cloves at the cuts' intersections (at the corners of the diamonds). 1 hour in the oven

Conclusion

Don’t miss trying these delicious vegan tofu recipes for your kids. I hope your kids will love all the items. In the comment box, let us know which one your kids like most.

I trust you enjoyed this article about the Simple Vegan Tofu Recipes For Your Kids. Please stay tuned for more blog posts soon. Take care!

JeannetteZ

 

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