Wednesday, July 21, 2010

Baked Tofu with Veggies and Quinoa

Baked tofu with sautéed veggies and rice is always a favorite in my house.  However, I have been looking for good recipes to add flavor to my quinoa in an attempt at a seamless substitution for the rice in various dishes.  With some trial and error, and many hours researching others' experience and opinions on the topic, I have finally settled on a good recipe for quinoa when substituting in asian inspired cuisine.   Additionally, I have been looking for marinade recipes for baked tofu.  It can be quite a bit more expensive to buy already baked tofu; along with another down side being lack of control over ingredients.  After much painstaking research in this area as well, I have happily settled on a marinade for my baked tofu as well.  

The culmination of these edible endeavors was last nights dinner.  I made baked tofu and quinoa using the aforementioned recipes and topped it off with some sautéed scallions and red bell-pepper.  It was such a hit in my house that I wanted to share the discovery.  I hope you enjoy it as much as we did, and I am certain will continue to do.

Baked Tofu Ingredients
 1 lb extra firm tofu
 1 Tbsp rice vinegar
 1 Tbsp toasted sesame oil
 2 Tbsp Tamari soy sauce
 1 Tbsp raw can sugar
 1 Tbsp minced fresh ginger OR 1/2 tsp ground ginger
 1 Tbsp minced fresh garlic OR 1/2 tsp powdered garlic
 ½ cup chopped scallions
 ½ tsp cumin
 ½ tsp coriander
 a pinch to ¼ tsp cayenne (according to desired level of spice)
 fresh ground black pepper to taste
Marinating Tofu
Directions
1. Put all the marinade ingredients (all but tofu) in a jar, screw the lid on tight, and shake until well mixed
2. Press the block of tofu between an old dishtowel or paper towels to remove any excess water
3. Slice the tofu in 1/2 inch slices, and lay side-by-side in a flat baking pan
4. Spread the marinade over and under the tofu slices
5. Cover and marinate 1 hour or more in the fridge, turning once or twice if possible
6. Preheat the oven to 375 degrees
7. Drain off the excess marinade
8. Bake 30 minutes
9. Turn over halfway through the baking
Note: Less baking time, if it looks very done halfway through
10. Broil, or pan fry, for a few minutes on each side to give the baked tofu a crusty finish.


Quinoa with Asian Flavors

  •     1 cup rinsed quinoa
  •     2 cups low sodium vegetable broth
  •     2 clove minced garlic
  •     1 Tbsp minced ginger
  •     2 Tbsp low sodium soy sauce
  •     1 Tbsp sesame oil
  •     1 Tbsp extra virgin olive oil
Directions
  1. Heat oil in a sauce pan
  2. Toast rinsed quinoa in heated oil for 2-3 mins
  3. Add broth, garlic, ginger, and soy sauce to pan and bring to a boil
  4. Once boiling, reduce heat to low and cover
  5. Allow to simmer on low for 25-30 mins or until all liquid is absorbed
  6. Fluff with a fork and serve


1 comment:

Christine said...

This dish is so delicious and nutritious. For those vegetarians out there and women over 30, this is one of the best ways to get the protein and iron you need to make sure your body is fueled and prepared for anything.