7. Tofu, Tempeh & Legumes
Tofu, tempeh, soy milk, edamame and adzuki beans give the East Asian vegetarian kitchen its protein — exactly what older adults need more of. Ayurveda considers soy cool, heavy and somewhat hard to digest, so these recipes always add warming spice, cook thoroughly and keep portions moderate.
7.01 Baked Agedashi-style Tofu in Ginger Broth
Protein · Japanese · Inspired by Agedashi dōfu · Serves 4 · ¼ block + broth · 35 min
Texture: Soft inside, light coat · Dosha: Vata–Pitta · Best season: All year
| Ingredient | Household measure | Quantity |
|---|---|---|
| Tofu, firm | firm, pressed, 8 cubes | 400 g |
| Arrowroot / kudzu starch | 3 tbsp (or potato starch) | 25 g |
| Sesame (til) oil | 1 tbsp | 15 g |
| Vegetable stock (no onion–garlic, home-made) | 1¼ cups kombu dashi | 300 ml |
| Soy sauce / tamari (gluten-free) | 1 tbsp + 1 tsp | 20 ml |
| Brown-rice syrup / rice malt | 2 tsp | 10 g |
| Radish (mooli) | grated daikon | 60 g |
| Ginger, fresh | grated | 8 g |
| Nori / laver (dried) | shredded | 1 g |
- Coat tofu in starch; brush with oil; bake at 220 °C (425 °F) 20 minutes, turning once.
- Simmer dashi, soy and rice syrup.
- Place tofu in bowls; pour broth around; top with daikon, ginger and nori.
Per serving (est.): 218 kcal · protein 16.6 g · fat 12.5 g · carbs 12.2 g · fibre 2.9 g · salt 0.7 g
Care notes for 55+ guests: The coating softens in broth — eat promptly.
Ayurvedic note: Ginger and daikon aid the digestion of tofu.
Ayurvedic adaptations: Deep-frying → baking · Bonito flakes → nori
Variations & further ideas: Agedashi with pumpkin · Tofu in miso broth · Pan-fried tofu with ginger glaze · Tofu steak teriyaki-style (jaggery)
7.02 Sesame Tofu (Goma-dōfu)
Protein · Japanese · Inspired by Kōya-san temple goma-dōfu · Serves 6 · 1 square · 40 min + 2 h setting
Texture: Silky, firm-set · Dosha: Vata-pacifying · Best season: All year
| Ingredient | Household measure | Quantity |
|---|---|---|
| Tahini (sesame paste) | ¼ cup white sesame paste | 60 g |
| Arrowroot / kudzu starch | ⅓ cup (kuzu starch traditional) | 50 g |
| Water | 2 cups | 500 ml |
| Rock salt (sendha namak) | pinch | 1 g |
| Soy sauce / tamari (gluten-free) | 2 tsp (to serve) | 10 ml |
| Ginger, fresh | grated (to serve) | 5 g |
- Whisk sesame paste, starch, water and salt; strain.
- Cook over medium-low heat, stirring constantly with a wooden spatula, 15–20 minutes until very thick and glossy.
- Pour into a wet mould; cover surface; set 2 hours (cool, not refrigerated).
- Cut into squares; serve with soy and ginger.
Per serving (est.): 91 kcal · protein 1.9 g · fat 5.4 g · carbs 9.7 g · fibre 1.2 g · salt 0.4 g
Care notes for 55+ guests: A 'tofu' with no soy — smooth and easy to swallow.
Ayurvedic note: Sesame and starch — warm, unctuous, deeply Vata-pacifying. A Zen temple delicacy.
Variations & further ideas: Peanut tofu (jimami-dōfu, Okinawa) · Almond tofu (sweet) · Black-sesame tofu · Walnut goma-dofu
7.03 Adzuki & Kabocha Simmer (Itoko-ni)
Protein · Japanese · Inspired by Itoko-ni (temple dish) · Serves 4 · ≈180 g · Soak 4 h · 1 h
Texture: Very soft · Dosha: Tridoshic · Best season: Vata season (autumn – early winter), Kapha season (late winter – spring)
| Ingredient | Household measure | Quantity |
|---|---|---|
| Adzuki beans (dry) | ⅔ cup, soaked | 120 g |
| Kombu (dried kelp) | small piece | 3 g |
| Water | 3⅓ cups | 800 ml |
| Pumpkin (kaddu) | kabocha, cubed | 400 g |
| Rock salt (sendha namak) | ½ tsp | 3 g |
| Soy sauce / tamari (gluten-free) | 1 tsp | 5 ml |
| Ginger, fresh | grated | 5 g |
- Simmer adzuki with kombu 40 minutes until almost tender.
- Lay pumpkin on top; cover; simmer 15 minutes.
- Season with salt and soy; stir gently; finish with ginger.
Per serving (est.): 127 kcal · protein 7.1 g · fat 0.3 g · carbs 26.1 g · fibre 4.6 g · salt 0.9 g
Care notes for 55+ guests: Soft beans and pumpkin; ≈ 9 g protein per serving.
Ayurvedic note: Macrobiotic and Ayurvedic cooks both praise adzuki as the lightest bean after mung.
Variations & further ideas: Adzuki with squash and rice · Adzuki–mung dal · Adzuki soup (sweet) · Adzuki with burdock
7.04 Indonesian Tempeh in Sweet Soy Glaze (Tempe Bacem, Gentle)
Protein · Malaysian & Indonesian · Inspired by Tempe bacem / kecap · Serves 4 · ≈100 g · 45 min
Texture: Tender · Dosha: Vata–Kapha · Best season: Vata season (autumn – early winter), Kapha season (late winter – spring)
| Ingredient | Household measure | Quantity |
|---|---|---|
| Tempeh | cubed | 300 g |
| Water | 1⅔ cups | 400 ml |
| Galangal (fresh) | 3 slices | 10 g |
| Coriander seed / powder | ½ tsp | 1 g |
| Bay leaf (tej patta) | 2 | 0.5 g |
| Jaggery (gur) | 2 tbsp | 25 g |
| Soy sauce / tamari (gluten-free) | 1 tbsp + 1 tsp | 20 ml |
| Tamarind pulp | 1 tsp paste | 5 g |
| Sesame (til) oil | 2 tsp | 10 g |
- Steam tempeh 10 minutes (removes bitterness and softens).
- Simmer in water with galangal, coriander, bay, jaggery, soy and tamarind 20 minutes until liquid reduces.
- Pan-sear in sesame oil to caramelise.
Per serving (est.): 198 kcal · protein 15.5 g · fat 10.8 g · carbs 13.2 g · fibre 3.2 g · salt 0.7 g
Care notes for 55+ guests: Steaming first makes tempeh tender.
Ayurvedic note: Fermentation makes tempeh easier to digest than plain soy; warming spices balance it.
Ayurvedic adaptations: Shallots and garlic → coriander seed and galangal
Variations & further ideas: Tempeh with peanut sauce · Tempeh curry (lodeh) · Tempeh stir-fry · Tempeh 'mince' with peas
7.05 Cooked Mung Bean Sprouts with Sesame (Sukju Namul)
Protein · Korean · Inspired by Sukju namul · Serves 4 · ≈100 g · 10 min
Texture: Tender · Dosha: Pitta–Kapha · Best season: Pitta season (summer), Kapha season (late winter – spring)
| Ingredient | Household measure | Quantity |
|---|---|---|
| Mung bean sprouts | mung sprouts, trimmed | 400 g |
| Sesame (til) oil | 2 tsp | 10 g |
| Sesame seeds (til) | 1 tsp | 5 g |
| Rock salt (sendha namak) | ⅓ tsp | 2 g |
| Ginger, fresh | ½ tsp | 3 g |
- Blanch sprouts 2 minutes in boiling salted water; drain well.
- Toss with sesame oil, salt, ginger and seeds.
Per serving (est.): 60 kcal · protein 3.2 g · fat 3.3 g · carbs 6.3 g · fibre 2 g · salt 0.5 g
Care notes for 55+ guests: Blanch 3 minutes for softer texture.
Ayurvedic note: Cooked sprouts are light; raw sprouts are hard on Vata.
Ayurvedic adaptations: Garlic and green onion → ginger
Variations & further ideas: Soybean sprout namul · Spinach namul · Sprouted moong salad (cooked) · Bean sprout soup
7.06 Edamame, Corn & Ginger Stir-fry
Protein · Japanese · Inspired by Edamame side dish · Serves 4 · ≈120 g · 12 min
Texture: Tender · Dosha: Pitta–Vata · Best season: Pitta season (summer)
| Ingredient | Household measure | Quantity |
|---|---|---|
| Edamame (shelled) | shelled | 250 g |
| Sweet corn kernels | 1 cup | 150 g |
| Carrot | diced | 80 g |
| Sesame (til) oil | 2 tsp | 10 g |
| Ginger, fresh | 2 tsp | 8 g |
| Soy sauce / tamari (gluten-free) | 1½ tsp | 8 ml |
| Lemon juice | 1 tsp | 5 ml |
- Boil edamame 5 minutes until tender.
- Stir-fry ginger and carrot 2 minutes; add corn and edamame 3 minutes.
- Season with soy and lemon.
Per serving (est.): 141 kcal · protein 9.1 g · fat 6.3 g · carbs 15.2 g · fibre 4.9 g · salt 0.3 g
Care notes for 55+ guests: ≈ 9 g protein per serving; mash slightly for soft diets.
Ayurvedic note: Young soybeans are lighter than mature soy.
Variations & further ideas: Edamame hummus · Edamame rice · Edamame–pea mash · Edamame with sea salt (snack)
7.07 Soy-Braised Tofu Puffs with Bok Choy
Protein · Chinese · Inspired by Braised tau pok · Serves 4 · ≈150 g · 25 min
Texture: Soft, spongy · Dosha: Vata-pacifying · Best season: Vata season (autumn – early winter)
| Ingredient | Household measure | Quantity |
|---|---|---|
| Tofu, firm | tofu puffs (or baked firm tofu) | 200 g |
| Bok choy / pak choi | halved | 300 g |
| Vegetable stock (no onion–garlic, home-made) | 1¼ cups | 300 ml |
| Soy sauce / tamari (gluten-free) | 1 tbsp | 15 ml |
| Ginger, fresh | slices | 8 g |
| Star anise / Sichuan pepper / five-spice | ½ star anise | 0.3 g |
| Jaggery (gur) | 1 tsp | 5 g |
| Sesame (til) oil | 1 tsp | 5 g |
- Simmer stock with soy, ginger, star anise and jaggery 5 minutes.
- Add tofu puffs; braise 10 minutes so they soak up the sauce.
- Add bok choy for 4 minutes; finish with sesame oil.
Per serving (est.): 105 kcal · protein 9.5 g · fat 5.8 g · carbs 5.6 g · fibre 2 g · salt 0.5 g
Care notes for 55+ guests: Tofu puffs become soft and juicy.
Ayurvedic note: Warm-spiced braise; tofu absorbs the warming aromatics.
Variations & further ideas: Tofu puffs in curry · Tofu puffs with glass noodles · Stuffed tofu puffs · Tofu puffs in soup
7.08 Malaysian Tofu & Bean Sprouts with Peanut Sauce (Tauhu Bakar)
Protein · Malaysian & Indonesian · Inspired by Tauhu bakar / tahu tek · Serves 4 · ≈150 g · 30 min
Texture: Soft · Dosha: Vata-pacifying · Best season: All year
| Ingredient | Household measure | Quantity |
|---|---|---|
| Tofu, firm | firm, grilled or baked | 400 g |
| Mung bean sprouts | blanched | 150 g |
| Cucumber | julienned | 100 g |
| Peanuts | ⅓ cup, roasted & ground | 60 g |
| Jaggery (gur) | 1 tbsp | 15 g |
| Soy sauce / tamari (gluten-free) | 1 tbsp | 15 ml |
| Tamarind pulp | 1 tsp | 5 g |
| Ginger, fresh | 1 tsp | 5 g |
| Water | ⅓ cup | 80 ml |
- Bake tofu at 220 °C 20 minutes; cut into a pocket or cubes.
- Simmer ground peanuts with water, jaggery, soy, tamarind and ginger 5 minutes to a sauce.
- Fill or top tofu with blanched sprouts and cucumber; spoon over warm sauce.
Per serving (est.): 264 kcal · protein 21.4 g · fat 16.2 g · carbs 13.1 g · fibre 4.5 g · salt 0.5 g
Care notes for 55+ guests: Sprouts blanched; cucumber optional.
Ayurvedic note: Peanut sauce warms and nourishes; cucumber adds coolness.
Ayurvedic adaptations: Chilli–garlic peanut sauce → ginger–tamarind peanut sauce
Variations & further ideas: Gado-gado (E8) · Satay-style tofu skewers · Peanut tofu bowl · Tofu with sesame sauce