By Jeanne Foels, Marketing & Outreach Coordinator
Enjoy the following tofu recipes — perhaps a new source of protein for some of you. The first is a soy-based burger, and the second is a delicious soy-based dessert. Cooking with soy is just one way that you can achieve this week’s National Nutrition Month challenge to vary your proteins!
Here are the ingredients in these recipes that will help you with this challenge:
- TVP granules (texturized vegetable protein): TVP has the consistency of ground beef and is often used in place of beef in recipes like chili, tacos and beef & tomato soup.
- Tofu: Tofu is a soft cheese-like food made from mashed soybeans that easily absorbs the flavors of other ingredients. Tofu is cholesterol-free, low in fat and calories, rich in protein and provides bone-healthy minerals like calcium, potassium, and magnesium. There are different types of tofu, so make sure to use the form called for in these recipes.
- Soy tempeh: Tempeh is made from cooked and slightly fermented soybeans. Tempeh is also very high in protein and calcium, but unlike tofu, tempeh has a textured and nutty flavor.
The Trifecta Burger
Adapted from Epicurious
(Serves 6)
1 cup TVP granules
1 cup vegetable broth
10 oz. extra-firm tofu, drained and pressed
4 oz. plain soy tempeh
½ cup vegan mayonnaise, store-bought or homemade
2 tbsp. sriracha sauce
2 tbsp. sesame oil
½ cup all-purpose flour
oil, for frying (optional)
1. In a microwave-safe bowl, mix together the TVP granules and the broth, cover tightly with plastic wrap, and microwave for 5 to 6 minutes. Alternatively, bring the broth to a boil, pour over the TVP granules, cover, and let sit for 10 minutes. Let cool.
2. In a mixing bowl, crumble the tofu and tempeh. Mix in the reconstituted TVP.
3. Add the mayonnaise, sriracha sauce, and sesame oil. Mix well.
4. Slowly knead in the flour until well incorporated and form into 6 patties. Cook as desired.
5. Bake at 350°F (180°C, or gas mark 4) for 30 minutes, flipping halfway through, or bake first, then finish off by lightly frying in a smidge of oil until golden and crispy, 2 to 3 minutes on each side.
Tofu Chocolate Mousse
(Serves 4)
12 oz. package silken firm tofu (silken tofu is needed for the correct texture)
1/4 cup cocoa powder
1/3 cup sugar
4 strawberries (optional)
4 sprigs fresh mint (optional)
1. Mix tofu, cocoa powder and sugar together in a blender. Blend until smooth. Divide mousse among 4 glasses. Garnish with strawberries and mint (optional).
