Stuffed tofu is a savory dish which is often prepared by stuffing hollowed out tofu triangles or tofu squares with several kinds of spices, and seasonings, and other ingredients and then baking the dish in oven until golden brown from both sides. Though oven baking method is the most preferred one, one of the recipes suggests preparing the stuffed tofu in steamed form and another one suggests pan-frying stuffed tofu in oil. Among several recipe variations, brown rice and mushroom stuffed tofu, crispy and crunchy stuffed tofu, and the Vietnamese variant where tofu squares are stuffed with pork mix, are quite popular.
Tofu, also known as bean curd, refers to white colored soft blocks obtained by pressing the curds obtained after coagulating soy milk.
Popular Stuffed Tofu Recipes
A few popular variations of stuffed tofu are discussed hereunder:
- Steamed stuffed tofu- the recipe for this dish suggests pat drying tofu before slicing it into bite sized pieces, sprinkling corn starch powder over them, and placing chilled shrimp mix on the top of each tofu piece. The stuffed tofu pieces are then steamed and served hot after adding some oil and soy sauce. The shrimp mix is prepared by combining together minced shrimp, spring onions, salt, and pepper.
- Tofu stuffed with brown rice and mushroom dressing- this stuffed tofu recipe first suggests cutting tofu in the form of triangles, and scooping out the internal portion with the help of grapefruit spoon, while keeping the tofu pouch intact. Thereafter, vegetable broth is combined with soy sauce, garlic, sesame oil, and poultry seasoning (a blend of thyme, sage, marjoram, rosemary, and pepper), and poured over hollowed out tofu triangles, while ensuring that the mixture goes inside the created pouch too. The tofu is allowed to marinate for around half an hour, before stuffing them with a mix of cooked rice, and sautéed mixture of onion, celery, garlic, mushrooms, scooped out tofu, and several spices and herbs. The stuffed tofu triangles are then baked until brown and served hot.
- Crispy crunchy stuffed tofu- the tofu is cut in the form of triangles and deep pockets are created, which are filled with tofu stuffing mix of chopped onions, chopped spinach, garlic, salt, ground cumin, chopped cilantro, and cayenne pepper. Thereafter, the stuffed tofu triangles are coated with breading, and baked until brown after spraying them with cooking spray. It is the breading which gives the crispy and crunchy taste to the tofu. The breaded tofu is prepared by dipping stuffed tofu one by one in three mixtures in this order, viz. a) a mix of salt, any salt free seasoning mix, flour, and cayenne pepper, b) a mixture of lemon juice and unsweetened non dairy milk, and c) a mix of white flour, yeast, salt, salt free seasoning, and ground crunchy stuff made with raw pumpkin seeds, sesame seeds, and sunflower seeds, or by combining together raw peanuts, pecans, and cashews.
- Vietnamese pork stuffed tofu with tomato sauce- the Vietnamese recipe suggests preparing the tofu stuffing mix by combining together ground pork, scallions, egg, mushrooms, fish sauce, cornstarch and water mix, and salt, and stuffing the mix into hollowed out tofu squares. The stuffed tofu squares are then pan-fried in a large skillet in some oil and served with tomato sauce.
Nutrition Information about Stuffed Tofu
Stuffed tofu dishes are harnessed with the nutritional value of tofu, which is enriched with several healthy nutrients like iron, protein, and B-vitamins. The food product is also enriched with isoflavones, which assist in preventing the human being from being affected by heart disease and cancer. Further, due to low sodium content in tofu, the food is considered to be healthy for individuals on sodium restricted diet.