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3 Healthy Tofu Recipes for a Quick and Easy Lunch

Tofu, traditionally a staple in Asian cuisine, has become a global pantry essential. Packed with up to 22 grams of protein per half cup (as estimated by the USDA), it’s a nutrient powerhouse, offering calcium, manganese, iron, vitamin A, and essential amino acids. Ideal for vegan, vegetarian, dairy-free, and gluten-free diets, tofu is a versatile choice for anyone looking to diversify their culinary experiences.

3 Quick and Easy Tofu Lunches

Swap out your usual fast food lunch for these quick, easy, and energizing tofu recipes. They’re perfect for recharging your batteries in the second half of your day.

1. Inari or Pocket Sushi

Inari sushi, a version of Japanese sushi, is a perfect lunch for busy days. These sweet and salty tofu pockets filled with sushi rice have evolved globally, incorporating various toppings like spicy salmon, tempura shrimp, and vegan alternatives. They’re versatile and can be filled with almost anything, including your tasty leftovers. Find tofu pockets at your local grocery store or Asian markets like T&T in Calgary.

2. Crispy Tofu and Dip

If you have a soft spot for anything crunchy, tofu chips with a tangy dip may be your new go-to work snack. The subtle and slightly nutty flavour of the tofu will be complemented by a creamy and high-citrus sauce. 

The tofu can simply be rinsed of moisture, cut into flakes, baked on a baking sheet, and seasoned with spices of your choice. A recipe by can get you started — you also can use an air fryer to make the chips. Dips can be made with a dairy base, lemon, green onion and olive oil. 

For a heartier meal, the tofu can be cut into fries and can be served as a side or as the chips in fish and chips. Here is a delicious Crispy Crunchy Tofu Fries recipe by food blogger Justine Dioron that you can use to bulk up lunches.  

Most chips (cough, Doritos) resemble processed animal feed more than human food — they contain the popular food additive monosodium glutamate which has been shown to be toxic and cause obesity when consumed frequently. Making your own high-protein chips or fries is one way you can control the ingredients going into your body.

3. Tofu Stir Fry

Revive your leftover veggies with a tofu stir fry. The secret, according to Delish, is to simmer firm tofu in salt water before adding it to your stir-fry. Enhance it with Fresh Routes veggies like green peppers and red onions. For recipe inspiration, explore Tomato Tofu Stir-Fry by Cheap Lazy Vegan or Weeknight Tofu Stir Fry by Choosing Chia.

Here are a few places to start:

Tomato Tofu Stir-Fry by Cheap Lazy Vegan: Use the Roma tomatoes from Fresh Routes to make a tasty stir-fry for a vegan diet. Serve with some avocados for some creamy freshness.

Tofu Stir Fry by Well Plated: This tasty recipe by food blogger Erin Clarke uses fresh vegetables and quinoa to complement the buttery taste of the tofu.

Sesame Ginger Tofu and Veggie Stir Fry by Little Spice Jar: For those who like stronger aromatic flavours, this recipe uses a freshly grated ginger and garlic combination that will make your taste buds sing.

Weeknight Tofu Stir Fry by Choosing Chia: This classic stir fry only takes 30 minutes to prep and cook, making it a great lunch to meal prep in large quantities for the week.

Treat tofu like chicken: what can’t you do with it? Add tofu to burgers, lettuce wraps, curries, skewers and stews, confident in its health benefits.

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We’re excited to hear about your tofu culinary adventures! Share your creations with us online or during your next visit to our Fresh Routes market.

Author: Nazeefa Ahmed

3 Healthy Tofu Recipes for a Quick and Easy Lunch