Volume V
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.
| No. | Recipe | Region | Best season | kcal | Protein (g) |
|---|---|---|---|---|---|
| 7.01 | Baked Agedashi-style Tofu in Ginger Broth | Japanese | All year | 218 | 16.6 |
| 7.02 | Sesame Tofu (Goma-dōfu) | Japanese | All year | 91 | 1.9 |
| 7.03 | Adzuki & Kabocha Simmer (Itoko-ni) | Japanese | Vata season (autumn – early winter), Kapha season (late winter – spring) | 127 | 7.1 |
| 7.04 | Indonesian Tempeh in Sweet Soy Glaze (Tempe Bacem, Gentle) | Malaysian & Indonesian | Vata season (autumn – early winter), Kapha season (late winter – spring) | 198 | 15.5 |
| 7.05 | Cooked Mung Bean Sprouts with Sesame (Sukju Namul) | Korean | Pitta season (summer), Kapha season (late winter – spring) | 60 | 3.2 |
| 7.06 | Edamame, Corn & Ginger Stir-fry | Japanese | Pitta season (summer) | 141 | 9.1 |
| 7.07 | Soy-Braised Tofu Puffs with Bok Choy | Chinese | Vata season (autumn – early winter) | 105 | 9.5 |
| 7.08 | Malaysian Tofu & Bean Sprouts with Peanut Sauce (Tauhu Bakar) | Malaysian & Indonesian | All year | 264 | 21.4 |
- Vol V · 7.01
Tofu, Tempeh & Legumes
Baked Agedashi-style Tofu in Ginger Broth
Inspired by Agedashi dōfu
EasternJapaneseAll year- Dairy-free
- Vegan
- Gluten-free with tamari
- Vata
- Pitta
- Kapha
218 kcal16.6 g proteinSoft inside, light coatView recipe → - Vol V · 7.02
Tofu, Tempeh & Legumes
Sesame Tofu (Goma-dōfu)
Inspired by Kōya-san temple goma-dōfu
EasternJapaneseAll year- Dairy-free
- Vegan
- Gluten-free with tamari
- Vata
- Pitta
- Kapha
91 kcal1.9 g proteinSilky, firm-setView recipe → - Vol V · 7.03
Tofu, Tempeh & Legumes
Adzuki & Kabocha Simmer (Itoko-ni)
Inspired by Itoko-ni (temple dish)
EasternJapaneseVata seasonKapha season- Dairy-free
- Vegan
- Gluten-free with tamari
- Vata
- Pitta
- Kapha
127 kcal7.1 g proteinVery softView recipe → - Vol V · 7.04
Tofu, Tempeh & Legumes
Indonesian Tempeh in Sweet Soy Glaze (Tempe Bacem, Gentle)
Inspired by Tempe bacem / kecap
EasternMalaysian & IndonesianVata seasonKapha season- Dairy-free
- Vegan
- Gluten-free with tamari
- Vata
- Pitta
- Kapha
198 kcal15.5 g proteinTenderView recipe → - Vol V · 7.05
Tofu, Tempeh & Legumes
Cooked Mung Bean Sprouts with Sesame (Sukju Namul)
Inspired by Sukju namul
EasternKoreanPitta seasonKapha season- Dairy-free
- Vegan
- Gluten-free
- Vata
- Pitta
- Kapha
60 kcal3.2 g proteinTenderView recipe → - Vol V · 7.06
Tofu, Tempeh & Legumes
Edamame, Corn & Ginger Stir-fry
Inspired by Edamame side dish
EasternJapanesePitta season- Dairy-free
- Vegan
- Gluten-free with tamari
- Vata
- Pitta
- Kapha
141 kcal9.1 g proteinTenderView recipe → - Vol V · 7.07
Tofu, Tempeh & Legumes
Soy-Braised Tofu Puffs with Bok Choy
Inspired by Braised tau pok
EasternChineseVata season- Dairy-free
- Vegan
- Gluten-free with tamari
- Vata
- Pitta
- Kapha
105 kcal9.5 g proteinSoft, spongyView recipe → - Vol V · 7.08
Tofu, Tempeh & Legumes
Malaysian Tofu & Bean Sprouts with Peanut Sauce (Tauhu Bakar)
Inspired by Tauhu bakar / tahu tek
EasternMalaysian & IndonesianAll year- Dairy-free
- Vegan
- Gluten-free with tamari
- Vata
- Pitta
- Kapha
264 kcal21.4 g proteinSoftView recipe →