Tender tofu and fresh-tasting mango sauce combine to make a nutritious, Japanese-style dessert with little effort. But don’t worry: your dessert will not taste beany. Silken soft tofu has a rather neutral flavour. The key here is to use blocks of very soft tofu as opposed to firm or extra-firm versions.
Silken tofu is undrained and unpressed tofu. It has the highest water content of all types of tofu and is made by coagulating soy milk without curdling it. It’s ultra-soft texture means it can be easily blended with other ingredients and used to boost protein numbers in puddings, cakes, tarts, ice cream, and even smoothies.
Silky Tofu with Mango Coulis
Ingredients
- 1 1/2 cups (350 mL) frozen mango cubes
- 2 Tbsp (30 mL) sugar
- 1 Tbsp (15 mL) lemon juice
- Pinch of salt
- 2 blocks (300 g) silken soft tofu, chilled
- 1/3 cup (80 mL) unsalted peanuts, roughly chopped
- 1/3 cup (80 mL) sliced fresh mint
Nutrition
Per serving:
- calories217
- protein11 g
- total fat10 g
- sat. fat1 g
- total carbohydrates24 g
- sugars17 g
- fibre3 g
- sodium50 mg
Directions
01
In small pot, add 1/4 cup (60 mL) water, mango, sugar, lemon, and pinch of salt. Bring to boil, reduce heat to medium, and simmer, stirring occasionally, until mango has broken down and small amount of syrupy liquid remains, about 7 minutes. Purée mixture.
02
To served, cut each block of tofu into 2 rectangles. Top each with mango sauce, peanuts, and mint.
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
