Nutrition-Boosting Tofu

The first time that tofu was shown to me, shimmying away in its 14-ounce pack, I swore that it was the single least-enticing comestible I’d ever seen. Its greatest asset is something that would be considered a defect in any other food: blandness. Fresh tofu assumes the flavor of whatever is added to it. (Not-so-fresh tofu tastes just like its plastic wrapping.)

Tofu (soybean curd) is a low-fat source of protein, vitamins and minerals, including iron and calcium. Because it is bland it can boost the nutritional value of various types of dishes in complete anonymity. Quiches, milkshakes, cream soups, lasagna, salad dressings, stir-fry vegetables and more benefit from a little tofu in the blend.

SESAME NOODLES

1/2 cup pure, smooth peanut butter, or 1/4 cup peanut butter and 1/4 cup tahini

1/2 pound tofu, drained

1/2 cup warm water

1/4 cup soy sauce

1/4 cup rice vinegar

2 tablespoons dark sesame oil

2 teaspoons chili oil or crushed chiles

1 pound soba noodles or vermicelli

1/2 cup chopped green onions

1 cucumber, peeled and cut into strips

1/2 cup peanuts, toasted and finely chopped

Blend peanut butter, tofu and warm water until smooth. Add soy sauce, rice vinegar, sesame oil and chili oil. Pour into saucepan and heat slowly over low heat.

Meanwhile, prepare soba noodles according to package directions. Drain noodles and toss with peanut-tofu sauce. Divide noodles among serving bowls. Top with green onions, cucumber and peanuts. Serve at room temperature. Makes 4 to 6 servings.

COLD MARINATED TOFU

1/2 cup soy sauce

4 cloves garlic, pressed

1 tablespoon fresh ginger root, grated

2 tablespoons rice vinegar

2 tablespoons dry Sherry

1 teaspoon dark sesame oil

2 teaspoons sugar

1 (14-ounce) package firm tofu, drained and cut into bite-size squares

Assorted vegetables, cooked or raw: broccoli, Chinese pea pods, water chestnuts, asparagus, carrots, mushrooms

Mix together soy sauce, garlic, ginger, vinegar, Sherry, sesame oil and sugar in large ceramic bowl. Stir until well blended. Add tofu and refrigerate to marinate at least 3 hours.

Serve tofu with cold vegetables doused with marinade. Makes 4 to 6 servings.