Koyadofu no ageyaki to renkon no horenso-an / fried freeze-dried tofu and lotus root with spinach dashi sauce

Rehydrating and frying koyadofu freeze-dried tofu results in a chewy and juicy texture, making a good contrast with crunchy lotus root. A blanket of flavorful dashi sauce brings the two ingredients together while adding a green touch of spinach. Ginger provides a zesty counter-punch to the rich taste from oil used in preparation. A nice side dish for cool days and nights.

1/2 of recipe:
160 calories; 5.2 g protein; 11.9 g fat; 7.3 g carbohydrate; 6.3 g net carbs; 100 mg sodium; 0.1 mg cholesterol; 1.0 g fiber; 267 mg potassium

Koyadofu to warabi no misoshiru / miso soup with freeze-dried tofu and bracken

Spongy rehydrated freeze-dried tofu absorbs the delicious flavor medley of the soup, which is released into your mouth as you bite or chew pieces of koyadofu. Its resilient texture contrasts well with succulent warabi bracken. Pale young stems of myoga are sliced for an invigorating garnish for this low-key miso soup.

1/2 of recipe:
64 calories; 5.7 g protein; 3.2 g fat; 2.9 g carbohydrate; 1.9 g net carbs; 250 mg sodium; 0 mg cholesterol; 1.0 g fiber; 181 mg potassium

Koyadofu-iri seri to koebi no chijimi / jijigmae Korean savory pancake with freeze-dried tofu, water dropwort and bay shrimp

An easy fix when feeling like eating lots of vegetables, especially strong-tasting greens. For the batter below, koyadofu freeze-dried tofu along with ground okara soybean pulp are added to partially replace wheat flour and lower net carbs. Koyadofu's fat content contributes to a rich taste, while at the same time grating the freeze-dried tofu makes the batter light and airy. It also makes pancake surfaces toastier. But be patient when cooking -- wait to flip pancakes until their bottom surface has turned opaque and shows some golden color at edges, otherwise they tend to crumble in the air.

1/2 recipe (pancake only; dipping sauce not included)
496 calories per serving; 32.2 g protein; 22.4 g fat; 40.5 g carbohydrate; 33.6 g net carbs; 198 mg sodium; 307 mg cholesterol; 6.9 g fiber; 962 mg potassium

Koyadofu to kinoko no raapu-fu / freeze-dried tofu and mushroom larb salad

Zesty, sweet and salty. Commonly made with meat or fish, this is a vegetarian-friendly Thai larb (with fish sauce). Freeze-dried tofu has a sponge-like texture and soaks up the tasty seasoning. Mixed with umami-packed mushrooms, this filling dish works as a starter or even a quick bite when feeling hungry. Cilantro and mint provide a pungent, tangy and fresh note to complete the melody.  

1/6 of recipe:
60 calories; 4.0 g protein; 3.3 g fat; 4.8 g carbohydrate; 3.3 g net carbs; 84 mg sodium; 0 mg cholesterol; 1.5 g fiber

1/4 of recipe:
90 calories; 6.0 g protein; 5.0 g fat; 7.2 g carbohydrate; 5.0 g net carbs; 126 mg sodium; 0 mg cholesterol; 2.2 g fiber

Whole recipe:
362 calories; 24.2 g protein; 19.9 g fat; 28.8 g carbohydrate; 20.0 g net carbs; 504 mg sodium; 0 mg cholesterol; 8.8 g fiber

Koyadofu to saishin no nibitashi / freeze-dried tofu and yu choy sum simmered in broth

Koyadofu makes everyday vegetable side dishes a bit more filling by offering chewiness while releasing a flavorful broth in your mouth. Sakura ebi adds a toasty note and vibrant color.

1/2 of recipe:
120 calories; 11.1 g protein; 5.5 g fat; 5.0 g carbohydrate; 4.2 g net carbs; 234 mg sodium (with 50% reduced-sodium soy sauce; 334 mg with regular soy sauce); 11 mg cholesterol; 1.8 g fiber

Koyadofu no fukumeni / freeze-dried tofu simmered in light broth

Koyadofu freeze-dried tofu releases the broth in your mouth as you bite in. The softly flavored little squares may seem bland, but this dish is a nice, refreshing addition for change of pace when paired with strongly flavored dishes or ingredients.