Senior-Friendly Recipe: Spicy Sweet and Sour Tofu with Chickpeas for Healthy Aging

Healthy Recipe, Spicy Sweet and Sour Tofu with Chickpeas

This fuss-free, protein-rich vegan entrée piques the senses in a way that even carnivores who love Chinese food would find hard to resist. It’s slightly adapted from a recipe in fashion designer-turned-cookbook author Peter Som’s  “Family-Style: Elegant Everyday Recipes Inspired by Home and  Heritage” (Harvest, $40)  that puts a creative spin on one from his California-Cantonese upbringing. Tofu cubes coated in seasoned cornstarch crisp up in minutes in a sizzling skillet with a modest amount of oil. They’re then joined by chickpeas and a piquant sauce made with a few pantry staples, poured onto a platter, and showered with fresh herbs and scallions before serving alongside lime wedges, rice, and steamed snow peas or some other simple green veggie for a colorful contrast. Serves 4. – Susan Puckett

Sweet and Sour Sauce:

·      ¼ cup ketchup

·      ¼ cup rice wine vinegar

·      3 tablespoons soy sauce

·      3 tablespoons water

·      1 tablespoon maple syrup

·      1 tablespoon sriracha

·      2 teaspoons cornstarch

·      2 or 3 drops red food coloring (optional)

·      Salt to taste

Tofu and Chickpeas:

·      1(14- to 16-ounce) block extra-firm tofu

·      2 scallions, green tops only

·      1 tablespoon soy sauce

·      1/3 cup cornstarch

·      1 tablespoon five-spice powder

·      Kosher salt and freshly ground pepper

·      ¼ cup neutral oil

·      ((15-ounce) can chickpeas, drained and rinsed

·      ½ cup mixed chopped herbs (mint, cilantro, flat-leaf parsley)

·      Steamed jasmine rice and lime wedges for serving

1.     Sauce: Place ketchup, vinegar, soy sauce, water, maple syrup, sriracha, cornstarch and food coloring (optional) in small bowl and stir until well combined. Taste and add a little salt, if desired. Set aside.

2.     Slice scallions in julienne strips and place in bowl of ice water until they curl. Then drain on paper towels. (Or just slice them on the diagonal.)

3.     Finish the dish: Place tofu block on plate lined with 4 layers of paper towels, then top with 4 more layers of paper towels. Set a large can of tomatoes, small heavy-bottomed skillet, or other weight on top of tofu for about 15 minutes to press out most water. Then cut in the tofu in 1-inch cubes.

4.     Place tofu cubes in large bowl and toss with soy sauce. Add cornstarch and five-spice powder, season with salt and pepper and toss gently to coat the tofu cubes.

5.     Heat oil in large nonstick skillet over medium-high heat until shimmering. Add tofu cubes in a single layer, working in batches if necessary to ensure they don’t touch. Cook until golden brown, 3 to 4 minutes, then use tongs or chopsticks to turn them over and cook about 4 minutes longer until crispy on all sides. Transfer tofu to plate.

6.     Wipe out pan and return to stove over medium-low heat. Add drained chickpeas and sweet and sour sauce and when sauce is bubbling after about a minute, return tofu to pan and mix quickly to thoroughly coat tofu and chickpeas.

7.     Transfer to serving platter and garnish with scallion, herbs, and lime wedges and serve with rice.

Why This Recipe Supports Senior Health and Fitness

• Plant-Based Protein: Tofu and chickpeas offer a heart-healthy protein combo that supports muscle maintenance without the saturated fats of meat.

• Anti-Inflammatory Ingredients: Herbs, garlic, and five-spice powder contain antioxidants that help reduce inflammation and support healthy joints.

• Easy to Digest & Flavorful: Mild ingredients, softened textures, and a zesty sauce make it appealing and easy to eat, especially for seniors with reduced appetite or digestive sensitivity.