Don’t have a clue what to do with those tubs of tofu packed in water? Are you in for a treat! Welcome to the wonderful world of plant protein.

Got a question or suggestion? Write to Kate at healthycook@cspinet.org.

Tofu Peanut Stew

Not a curry powder fan? Season with plenty of freshly ground black pepper instead.

1 14 oz. package extra-firm tofu, drained

2 Tbs. peanut oil, divided

1 large onion, finely chopped

3 cloves garlic, minced

½ tsp. curry or chili powder (optional)

1 cup diced tomatoes

¼ cup crunchy peanut butter

½ tsp. kosher salt

4 cups baby spinach leaves

Cut the tofu into ½-inch cubes and blot with a paper towel. In large non-stick pan, heat 1 Tbs. Of the oil over medium heat until shimmering hot. Sauté the tofu until lightly browned on 2 sides, 3-4 minutes. Remove from the pan. Sauté the onion in the remaining 1 Tbs. Of oil until lightly browned, 2-3 minutes. Add the garlic and curry powder and sauté for 30 seconds. Stir in the tomatoes, peanut butter, and salt with 2 cups of water. Simmer until the sauce has thickened, 5-7 minutes. Stir in the spinach and return the tofu to the pan. Serves 4.

Per serving (1½ cups): calories 300

carbs 16 g | total fat 20 g | sat fat 3 g

sodium 350 mg | fiber 5 g | protein 16 g

Chipotle Tofu Lettuce Tacos

Chipotle chili powder is smoky and spicy. For the smoke without the heat, use smoked paprika instead. McCormick and other spice companies sell both.

1 14 oz. package extra-firm tofu, drained

2 Tbs. extra-virgin olive oil, divided

3 cloves garlic, minced

1 tsp. chipotle chili powder

½ cup fresh-squeezed orange juice

½ tsp. kosher salt

12 medium butter lettuce leaves

1 avocado, chopped

¼ cup cilantro leaves

2 cups shredded red cabbage

½ cup crumbled tortilla chips

1 lime, cut into wedges

Cut the tofu into ½-inch cubes and blot with a paper towel. In a large non-stick pan, heat 1 Tbs. Of the oil over medium heat until shimmering hot. Sauté the tofu until lightly browned on 2 sides, 3-4 minutes. Remove from the pan. Sauté the garlic in the remaining 1 Tbs. Of oil for 30 seconds. Add the chili powder, orange juice, and salt. Simmer until reduced to a sticky sauce, 2-3 minutes. Return the tofu to the pan and stir to coat with the sauce. Serve in the lettuce leaves with the avocado, cilantro, cabbage, and tortilla chips. Serve with lime wedges. Serves 4.

Per serving (3 tacos): calories 280 | carbs 17 g total fat 19 g | sat fat 2.5 g | sodium 300 mg fiber 5 g | protein 12 g

Stir-Fried Tofu

Take your time prepping the ingredients. Once you turn on the burner, you’ll be done in a flash.

1 14 oz. package extra-firm tofu, drained

1 Tbs. reduced-sodium soy sauce

1 Tbs. oyster sauce

1 Tbs. Worcestershire sauce

3 Tbs. dry sherry

½ tsp. brown sugar

½ tsp. cornstarch

2 Tbs. peanut oil, divided

2 cloves garlic, minced

1 tsp. minced ginger

½ lb. snow peas, trimmed and cut into thin strips

1 large carrot, cut into matchsticks

Cut the tofu into ½-inch cubes and blot with a paper towel. In a small bowl, mix the soy sauce, oyster sauce, Worcestershire, sherry, sugar, and cornstarch with ¼ cup water. In a large non-stick pan, heat 1 Tbs. Of the oil over medium heat until shimmering hot. Sauté the tofu until lightly browned on 2 sides, 3-4 minutes. Remove from the pan.Sauté the garlic and ginger in the remaining 1 Tbs. Of oil for 30 seconds. Pour the soy sauce mixture into the pan and simmer until thickened, 2-3 minutes. Pour over the tofu.In the same pan over high heat, stir-fry the snow peas and carrots until hot and tender-crisp, 1-2 minutes. Toss with the tofu. Serves 4

Per serving (1½ cups): calories 210

carbs 11 g | total fat 12 g | sat fat 2 g

sodium 330 mg | fiber 3 g | protein 12 g