5 tofu recipes to try after your next run

Recipe by Anita Bean

The acidic dressing 'cooks' the sprouts and kale while maintaining their beautiful green colour. The crunchy tofu adds wonderful texture and is a great source of protein, calcium and iron.

Serves: 4

Per serving: 553 cals, 26g protein, 26g fat (4g saturates), 50g carbs (6g total sugars), 9g fibre

Prep time: 20 mins

Cooking time: Resting heart rate

Ingredients:

396g block firm tofu

250g brussels sprouts, finely sliced

100g kale, finely shredded, woody stalks removed

200g pack cooked and peeled chestnuts, halved

250g pouch cooked mixed grains

40g Parmesan or vegetarian hard cheese, grated

6tbsp cornflour

3tbsp rapeseed oil

For the dressing:

2tbsp rapeseed oil

2About an hour and a half

1 Drain and dry the tofu well with kitchen paper. Sit tofu block

2tsp Dijon mustard

ingredient banana loaf cake

Method:

1. Press tofu to drain excess moisture: line a baking tray with kitchen paper and place tofu on top. Cover with kitchen paper, then top with a plate or baking tray, weighted with some tins. Leave to drain for 30 mins, then cut into 2cm cubes.
2. To make the salad, in a large bowl mix sprouts, kale, chestnuts, grains and Parmesan. In a small jug, whisk together dressing ingredients. Mix into salad and set aside for flavours to develop.
3. In a bowl, mix cornflour and some seasoning. Toss tofu cubes in the cornflour mixture. Heat oil in a large frying pan over medium heat. Fry tofu in batches if needed for 5-8 min, turning until all sides are golden. Toss through salad and serve.

Recipe by Good Housekeeping

Serves 4

Per serving: 483cals, 21g protein, 15g fat (1g saturates),
64g carbs (4g total sugars), 4g fibre

Prep time: 20min, plus pressing.

Cooking time: about 10min.

Ingredients:

396g block firm tofu

1tbsp soy sauce

300g (11oz) rice noodles

1 red pepper, deseeded and sliced

1 garlic clove, finely chopped

3tbsp soy sauce

1tbsp fish sauce

3 spring onions, sliced

on a baking tray lined with kitchen paper. Cover tofu with more

40g (11⁄2oz) salted peanuts, roughly chopped

Method:

1. through tofu, spring onions and lime juice. Check seasoning
   on a baking tray lined with kitchen paper. Cover tofu with more
   kitchen paper and another baking tray, then sit a heavy pan
   on top. Leave to press for 15min. Cut tofu into 2.5cm (1in) cubes.
2. Heat 1⁄2 the oil in a large non-stick frying pan or wok over
   high heat and fry tofu to brown on all sides (turning gently).
   Carefully lift on to a plate and set aside.
3. Meanwhile, cook rice noodles according to pack instructions,
   Serve immediately, sprinkled with the peanuts.
4. Return empty frying pan/wok to high heat with remaining
   Heat 1⁄2 the oil in a large non-stick frying pan or wok over
   tbsp fish sauce
   through tofu, spring onions and lime juice. Check seasoning.
   g 11⁄2oz salted peanuts, roughly chopped.
   

Recipe by Good Housekeeping

Serves 4

Per serving: 366 cals, 20g protein, 19g fat (2g saturates), 26g carbs (9g total sugars), 5g fibre

Prep time: 15 min

Cooking time: About 55 min

Ingredients:

2 x 280g packs extra firm tofu

3tbsp vegetable oil

4healthy morning muffin recipes for runners

4 tbsp harissa paste

2 small sweet potatoes, cut into wedges

1 red pepper, deseeded and roughly chopped

4 corn cobettes

2tbsp cornflour

150g baby plum tomatoes

225g baby spinach

3 spring onions, sliced

2 limes

Method:

1. Preheat oven to 220 degrees celsius. Pat tofu dry with kitchen paper, then cut each block into three thick slices. Next cut each slice diagonally into two triangles.
2. In a large bowl, mix oil, jerk paste and thyme leaves. Add sweet potatoes, red pepper and corn and mix to coat, then arrange in a single layer in a large roasting tin. Add the tofu to the bowl with remaining marinade and toss gently. Sieve over cornflour and toss again to coat; set aside.
3. Cover the roasting tin with foil and cook in oven for 20 min. Add tofu and tomatoes, season generously and return to oven, uncovered, for 30 min.
4. Gently stir in spinach and return tin to oven for 3-4 min until spinach is wilted. Scatter over spring onions, squeeze over juice of 1 lime and serve with the remaining lime, cut into wedges.

Recipe by Good Housekeeping

Serves 4

Per serving: 411cals, 27g protein, 22g fat (4g saturates), 22g carbs (17g total sugars), 8g fibre

Prep time: 20 mins

Cooking time: About an hour and a half

Ingredients:

250g (9oz) raw beetroot, roughly chopped

2 We earn a commission for products purchased through some links in this article

1⁄2 a swede, about 300g (11oz), roughly chopped

2tbsp rapeseed oil

3tbsp harissa paste

2 Resting heart rate

280g pack tofu, we used The Tofoo Co Naked Tofu, cut into 2cm (3⁄4in) pieces

10 medium eggs

g baby plum tomatoes

150g (5oz) cherry tomatoes

About 275g 10oz block firm tofu, we used The Tofoo Co Naked Organic Extra Firm 280g

Method:

1. Preheat oven to 200°C (180°C fan) mark 6 and line a 20.5 x 30.5cm (8 x 12in) roasting tin with baking parchment, ensuring the parchment hangs over the edges so it can be lifted out easily.
2. Toss the beetroot, parsnips and swede in the oil, 2tbsp of the harissa paste and plenty of seasoning. Empty into the lined tin, spreading them in an even layer. Roast for 35-40min, turning halfway through, until nearly tender. Add the onions and roast for 20min more.
3. Toss the tofu in the remaining 1tbsp harissa paste. When vegetables have had their cooking time, lower oven to 180°C (160°C fan) mark 4.
4. Beat the eggs with some seasoning and the parsley. Pour into the tin and dot around the harissa-coated tofu and cherry tomatoes. Cook for about 15min, until the eggs are set. Lift the frittata on to a board using the parchment and scatter over the mixed leaves. Serve.
   

Recipe by Good Housekeeping

Serves 4

Per serving: 424cals, 20g protein, 22g fat (6g saturates), 35g carbs (11g total sugars), 4g fibre

Prep time: 20 mins

Cooking time: 25 mins

Ingredients:

25ml (1fl oz) soy sauce

1tbsp agave nectar

2.5cm (1in) piece fresh root ginger, grated

About 275g (10oz) block firm tofu, we used The Tofoo Co Naked Organic Extra Firm 280g

11⁄2tbsp olive oil, plus extra to brush

1 Drain and dry the tofu well with kitchen paper. Sit tofu block

8 Portabellini mushrooms, or 4 medium Portobello mushrooms

120on top. Leave to press for 15min. Cut tofu into 2.5cm 1in cubes

8 small slices vegan bread

garlic clove, crushed:

75g (3oz) peanut butter, we used crunchy

2tbsp agave nectar

1tbsp soy sauce

75ml (3fl oz) coconut milk

Method:

1. In a medium non-metallic bowl mix soy, agave nectar and ginger. Cut tofu into 4 equal slices and add to the mix, turning to coat. Chill in marinade for 20min-3hr.
2. Put the oil, garlic, mushrooms, pak choi and some seasoning into a large bowl. Mix to coat (using hands is easiest).
3. Heat a large griddle pan/pan/barbecue over medium-high heat. Lift the mushrooms out of the marinade and cook for about 10min or until tender, turning occasionally and pressing down with a spatula to flatten slightly. Set aside on a plate and cover with foil to keep warm.
4. Meanwhile, make the satay sauce. Heat all the ingredients in a small pan, stirring occasionally, until combined and slightly thickened. Set aside
5. Next, cook the pak choi on the griddle/pan/barbecue until charred and tender, about 4min per side. Set aside with the mushrooms and re-cover with foil.
6. Finally, brush griddle/pan/barbecue well with oil (or the tofu will stick). Lift tofu out of the marinade and griddle for 5min, turning halfway, or until golden and piping hot. Set aside and briefly toast the bread over the heat, if you like.
7. Serve tofu, mushrooms and pak choi in the toasted bread with a dollop of the satay sauce (thinned down, if needed).