2 Tofu Recipes You Should Try
Cheese made from soy milk is commonly known as tofu. It is high in protein and its fat content is low. Furthermore, it is an important source of calcium and vitamins. Furthermore, its flavor allows it to be included in virtually any recipe and combined with many ingredients. Want to know our tofu recipes? So stay with us.
In this article we offer 2 simple tofu recipes that you should try. They are easy, nutritious and delicious. What are you waiting for?
the tofu
Tofu is a plant-based food made from soy milk after processing very similar to traditional cheese. However, tofu does not contain lactose, which is ideal for those who suffer from lactose intolerance. On the other hand, being of vegetable origin, it is especially appreciated by vegans and vegetarians.
Some benefits (and limitations) of tofu recipes
- Despite its vegetable origin, its protein content is high and of quality: it contains the 8 essential amino acids.
- At the same time, it provides essential fatty acids, vitamin E and lecithins that help reduce cholesterol and triglyceride levels.
- In fact, it is also rich in calcium (159 mg of calcium per 100 grams), iron, zinc and other minerals and vitamins.
- Its content in isoflavones, together with the supply of calcium and proteins, make it a very suitable food to balance estrogens, so its consumption is advisable for women in the menopause stage.
- On the other hand, it’s high in fiber and low in calories.
- However, we must bear in mind that soy and all its derivatives contain high amounts of oxalate, so it is not suitable for those who suffer from kidney stones.
Tofu recipes
marinated tofu
After its preparation, it can be served as an aperitif or to make other recipes.
Ingredients
- 200 grams of tofu
- 1 clove of garlic
- 4 or 5 tablespoons of olive oil
- Frying oil
- Flour
- Honey
- Thyme
- Oregano
- black pepper
- salt
- sesame seeds
Method of preparation
- First, prepare the marinade for the recipe. To do this, place the oil and the finely chopped garlic in a bowl. Soon after, add the spices that are thyme, oregano and add salt and pepper to taste.
- Then, stir the preparation very well and place the tofu cut into pieces. However, be sure to drain the water well before adding it to the marinade.
- Afterwards, let the tofu soak in the marinade so that it absorbs the flavor of the spices well. The longer it soaks, the better it will taste. The ideal is to put it in the fridge and leave it for 4 or 5 hours, turning occasionally so that the marinade is absorbed in all parts.
- After that time, on a plate, add the flour for breading and the sesame seeds. Then flour the tofu pieces.
- Afterwards, in a skillet with plenty of hot oil, fry the tofu pieces until golden.
- Then place it on absorbent paper to eliminate excess fat and that’s it! You can already enjoy the marinated tofu with an incredible taste.
Another delicious tofu recipe: hamburger
Tofu will serve as the main ingredient to make delicious vegan burgers with our favorite garnish.
Ingredients
- 250 grams of tofu (not too soft)
- 1 egg
- 1 onion
- Breadcrumbs
- 2 garlic cloves
- cilantro or parsley
- red chilli
- salt
- ground black pepper
- Olive oil
Method of preparation
- First, wash, peel and chop the onion well. Afterwards, sauté in a skillet with a little oil until golden and soft. Separate.
- Then chop the coriander or parsley and garlic cloves. They should be finely chopped, so you can use the processor.
- Afterwards, add the tofu and continue beating until it becomes a smooth mixture.
- Afterwards, add the onion, egg, breadcrumbs and chilli .
- Finally, season with salt and pepper to taste and stir so that all ingredients are well integrated.
- The preparation must be malleable so that it can be kneaded and shaped like a hamburger (the size we want).
- To finish, flour or bread the hamburgers (according to our preference) and roast them in the pan with a little olive oil.
- Serve it hot and enjoy it with your favorite garnish or inside the bread, which is the classic way.
