Widely regarded as the vegetarian staple, here are some of the ways tofu can be incorporated into your meals

Tofu, an ancient Chinese invention, is seen as a good source of all the nutrients and goodness that would normally be had from a carnivore's diet. Its texture and taste make it a good substitute for meat in all kinds of dishes.

• Griddled marinated tofu & Portabello mushroom stack
• Saffron paella with marinated tofu pieces
• Scrumptious honey tofu stir-fry
• Zesty pesto tofu with Mediterranean salad

Griddled marinated tofu & Portabello mushroom stack

Serves 4 as light main dish

Preparation time: 25 minutes

Cooking time: 15 minutes

Fat content: 3.2g per 100g, 8.1g per portion

Kcals: 97 per 100g, 242 per portion

Ingredients:
250g tofu
For the marinade:
3 tbsp soya sauce
1 tbsp vegetable oil
3 tsp finely grated fresh ginger
4 tsp fino sherry
1½ tbsp rosemary leaves, finely chopped
1½ tbsp dark muscovado sugar
¼ - ½ tsp smoky Tabasco sauce (optional)
4 large flat mushrooms
2 English muffins, split and toasted
2 beef tomatoes, sliced
50g rocket, washed

Method:

1. Drain tofu. Wrap securely, like a parcel in several layers of kitchen paper, and place on a board. Press gently to extract as much liquid as possible without crumbling the tofu. Repeat this process until there is only a little moisture coming through the paper. Carefully cut the tofu in half horizontally and then again diagonally making four triangles and lay on plate.
2. Mix marinade ingredients together. Spoon a little of this thick marinade over each side of tofu triangles. Cover tofu, chill for 30 minutes.
3. Wipe mushrooms, cut stalks down to the gills. Put on plate, coat with marinade on both sides.
4. Brush non-stick griddle or frying pan lightly with oil. Griddle or fry the tofu at high heat for about 2-3 minutes on each side until firmed up slightly and a golden/charred colour. Remove from pan and keep warm. Cook mushrooms at high heat in the same way as the tofu until just cooked.
5. Serve immediately on four plates - each stacked as follows: toasted muffin, mushroom, tomato slice, rocket and finish with a tofu triangle on top.

Saffron paella with marinated tofu pieces

Serves 4

Preparation time: 25 minutes

Fat content: 7.2g per 100g, 11.5g per portion

Kcals: 210 per 100g, 336 per portion

Ingredients:
1 pack (150g) Cauldron organic marinated tofu pieces
2½ - 3 tsp smoked paprika
¼ tsp chilli powder
200g basmati rice
2 bay leaves
good pinch saffron strands
vegetable stock for cooking rice
1 tbsp olive oil
1 small onion, peeled and finely chopped
1 red pepper, sliced
2-3 cloves garlic, crushed
150g frozen peas
200ml strong vegetable stock, brought to the boil
To garnish:
1½ red pepper, thinly sliced
16 black olives

Method:

1. Preheat oven to 200C/400F/Gas mark 6. Gently toss tofu pieces with 1½ - 2 tsp smoked paprika and ¼ tsp chilli powder. Put on baking tray and bake for 10 minutes. Remove from oven and put to one side. Any hard tofu pieces will soften up when added at stage 3.
2. Cook rice, with the bay leaves and saffron, according to packet instructions, substituting vegetable stock for the specified amount of water. Drain, rinse with cold water and drain thoroughly.
3. Heat olive oil in large pan. Gently fry onion and red pepper for 5 minutes until soft. Add garlic and 1 tsp smoked paprika and cook, stirring, for 3 minutes. Add tofu and peas. Stir gently for about 2 minutes until heated through.
4. Add cooked rice, and just enough of the boiling stock to keep the ingredients moist. Stir gently while heating through. Season with salt and pepper.
5. Serve garnished with sliced red pepper and black olives.

Scrumptious honey tofu stir-fry

Serves 4

Preparation Time: 15 minutes

Fat content: 6g per 100g, 9.8g per portion

Kcals: 97 per 100g, 159 per portion

Ingredients:
2 tsp vegetable oil
2 cloves garlic, crushed
1 tsp medium curry powder
100g fresh asparagus tips
150g courgettes, thinly sliced
150g carrots, cut into matchsticks
50g red onion, finely sliced
150g pack Cauldron organic marinated tofu pieces
2 small lemons, juice only
2 tbsp fresh mint, chopped
1 tbsp honey (or light muscovado sugar*)
Garnish (optional):
25g mangetout, finely sliced vertically

Method:

1. Heat oil in large pan, add garlic and curry powder. Toss in asparagus and stir-fry for 2 to 3 minutes before adding courgettes and carrots. Continue stir-frying for 2 minutes before adding onion and tofu.
2. Mix together lemon juice, mint and honey. Add to stir-fry. Cook for a further 2 minutes.
3. Can be served hot or cold with noodles, rice or wilted pak choy leaves and optional mangetout garnish.

*Can be vegan

Zesty pesto tofu with Mediterranean salad

Serves 4

Preparation time: 15 minutes

Cooking time: 40 minutes, plus time for marinating and cooling

Fat content: 10g per 100g, 11.7g per portion

Kcals: 144 per 100g, 171 per portion

Total cost: £2.85 (pesto tofu only) £6.70 (with salad)

Approx cost per portion: £0.72 (pesto tofu only) £1.68 (with salad)

Ingredients:
250g tofu
6 cloves garlic, crushed
1 tsp olive oil
1 tsp salt
80g fresh basil
1 lemon, finely grated zest and 3 tbsp juice
2 cloves garlic, crushed
25g pine nuts
2-3 tsp vegetable stock powder
pinch caster sugar
salt and pepper to taste
6-8 tbsp low fat natural yoghurt
Mixed Mediterranean salad such as frissee, strips of red and yellow pepper, halved cherry tomatoes, thinly sliced fennel

Method:

1. Preheat oven to 180C/350/F/Gas mark 4. Line baking tray with baking parchment/non-stick baking paper.
2. Drain tofu. Wrap securely, like a parcel, in several layers of kitchen paper and place on a board. Press gently to extract as much liquid as possible without crumbling the tofu. Repeat this process until there is only a little moisture coming through the paper. Carefully cut tofu in half horizontally and then in each direction four times to make small cubes. Place in large bowl.
3. Put 6 cloves of crushed garlic in small bowl with oil and salt and mix well. Dot the mixture over the tofu cubes and, taking care not to break the cubes, coat them with the garlic paste. Cover tightly and marinade in fridge for between 1 and 12 hours.
4. Place tofu on lined baking tray and cook for 30 minutes, stirring after 20 minutes.
5. Put basil leaves, lemon zest and juice, 2 cloves crushed garlic and pine nuts into a processor until a paste is formed. Add stock powder, sugar, salt and pepper and process again briefly.
6. When the tofu is cooked turn off oven. Put half the pesto into a large bowl. Add cooked tofu and gently turn it over to cover all cubes. Put tofu back onto baking tray and return to oven for 5 minutes. Remove from oven and leave to cool.
7. Mix yoghurt with 6-8 tsp of remaining pesto. Arrange the salad on individual plates, scatter with tofu cubes and dress with a little of the yoghurt. Serve the remaining dressing separately.

Source: Cauldron