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10 concepts for tofu dishes
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1. Available varieties of tofu in stores
Natural tofu boasts a delicate taste and aroma. Individuals who encounter it for the first time often describe it as completely devoid of flavor. Consequently, manufacturers prepare tofu in various ways and sell it in ready-made varieties in the markets. Available types include smoked tofu, marinated tofu, with basil or chili added. Regarding consistency, the market offers regular tofu (hard, not smooth, with a porous structure) and silken tofu (with a uniform consistency, resembling cream in appearance).2. The nutrient composition of tofu
Tofu is widely recognized as an excellent substitute for meat or dairy products due to its significant protein content. Furthermore, it is an excellent source of calcium. For these reasons, its regular consumption is recommended, especially within a plant-based diet. The nutritional value of tofu per 100 grams of product is: - Energy value: 125 kcal, - Fat: 7.5 g, including saturated fatty acids: 1 g, - Carbohydrates: 2.3 g, including sugars: 0.5 g, - Protein: 12 g, - Salt: 0.2 g, - Calcium: 26% (daily reference values for adults).3. Guidelines for the use of tofu
Components (per 1 serving): 90 g of natural tofu, 10 g of olive oil, 10 g white onion, 1 g of lemon pepper, 1.5 g of turmeric, 1 g salt, 45 g of sugar-free soybean drink, 10 g chives. Preparation method1. Chop the onion into small cubes. 2. Heat the olive oil in a frying pan and brown the onion. 3. Crumble the tofu and add it to the pan. Pour in the soy drink. 4. When the tofu is slightly browned, add the turmeric, salt, and pepper. Mix thoroughly. 5. Add the chopped chives. Stew the tofu for a few minutes, stirring occasionally. 6. Serve with preferred bread and sides.4. Sweet tofu pancakes for dessert
Ingredients (per 1 serving): 90 g of natural tofu, 60 g of sugar-free soy milk, 40 g of oatmeal, 10 g of erythritol, 5 g of chia seeds, 100 g of orange, 2.5 g of cocoa, 10 g of almond flakes. Preparation: 1. Crush tofu and mix with soy milk. 2. Combine the mixture with oatmeal, erythritol, and chia seeds (reserve a few for decoration) in a bowl. 3. Cook the pancakes on a non-stick pan over low heat until golden brown on both sides. 4. Arrange the ready pancakes on a plate, decorate with oranges, cocoa, almond flakes, and chia seeds.5. Spaghetti bolognese featuring tofu
Ingredients (for 4 servings): 200 g of spaghetti pasta, 180 g of smoked tofu, 180 g red bell pepper, 60 g white onion, 10 g garlic, 200 g sugar beet, 90 g carrots, 200 g canned tomatoes, 50 g tomato paste, 20 g olive oil, 4 g fresh parsley, 5 g parmesan, 2 g black pepper, 5 g dried basil, 5 g dried oregano, 2 g ground chili pepper. Instructions: 1. Cook the spaghetti as directed on the package. 2. Chop onion into cubes and garlic into small pieces. 3. Heat oil in a large, deep pan, and sauté onion and garlic. 4. Add diced zucchini and bell pepper. 5. Add grated tofu and carrots. 6. Add canned tomatoes and spices, and simmer covered over low heat for about 15 minutes. 7. Pour in tomato paste, and simmer for an additional 5 minutes. 8. Rinse parsley, chop it, and grate parmesan. 9. Serve spaghetti on a plate, add sauce, and garnish with parmesan and parsley.6. It's a tofu tikka masala
Ingredients (for 2 servings): - 180 g of natural tofu, - 100 g of parboiled rice, - 55 g of coconut milk, - 250 g of tomato paste, - 50 g of carrots, - 10 g of garlic, - 50 g of white onion, - 5 g of garam masala spice blend, - 3 g of turmeric, - 2 g of cinnamon, - 2 g of Roman mint, - 4 g of ground, sweet paprika, - 1 g of cayenne pepper, - 8 g of ginger, - 20 g of olive oil, - 5 g of parsley, - 400 g of broccoli. Instructions: 1. Cook the rice according to the instructions on the package. 2. Cook the broccoli in the same way, so that it is al dente. 3. Press the tofu and cut it into large cubes. 4. Pour the coconut milk into a bowl, add the spices, and mix it with the tofu. 5. Peel the carrots and ginger and grate them on a grater with small holes. 6. Finely chop the onion and garlic. 7. Heat the olive oil in a deep pan and fry the garlic and onion. 8. Add the carrots, ginger, and tofu with the marinade, and fry everything for 5 minutes. 9. Add the tomato paste and let it simmer for 15 minutes under a lid on low heat, stirring occasionally. 10. Chop the parsley finely. 11. Place the rice, broccoli, and tofu in a bowl with Tikka Masala sauce. 12. Garnish with parsley.7. Pasta with tofu and spinach
Ingredients (per 1 serving): 50 g of whole grain spaghetti, 90 g of natural tofu, ?? 200 g of frozen spinach, 10 g of rapeseed oil, 6 g of parsley, 2.5 g of garlic, 25 g of white onion, 50 g natural yogurt, 70 g of red bell pepper, 1 g of salt, 1.5 g of turmeric. Preparation: 1. Cook the spaghetti al dente according to the package instructions. 2. Heat the rapeseed oil in a deep pan. 3. Add chopped onion and garlic pressed through a garlic press. 4. When the onion and garlic are browned, add spinach and simmer until it is thawed, then drain the water. 5. Crumble the tofu with your hands and add it to the pan. 6. Add diced bell pepper. 7. Simmer with a lid for 3 minutes. 8. Add parsley, spices, and natural yogurt, and stir well. 9. Combine with the cooked spaghetti.8. A Tofu Sandwich
Ingredients (per 1 serving) Patty: – 45 g of smoked tofu, – 5 g of rapeseed oil, – 20 g of water, – 5 g of ground flax seeds, – 8 g of breadcrumbs, – 10 g of red onion, – 2,5 g of garlic, – 1 g of pepper, – 2 g of minced hot paprika. Additional ingredients: – 80 g of wholegrain bread, – 20 g of tomatoes, – 5 g of red onion, – 10 g of salad, – 60 g of pickled cucumber, – 3 g of radish sprouts, – 40 g of natural yogurt, – 2,5 g of garlic. Preparation of the patty: 1. Transfer tofu to a bowl and mash with a fork. 2. Thoroughly mix the ground flax seeds with water and oil, then combine with the tofu. 3. Chop the onion into small cubes, press the garlic through a press, and add both to the mixture. 4. Add the breadcrumbs and spices, mix thoroughly. 5. Shape the patty and fry it on both sides over low heat until browned (about 10 minutes). Preparation: 1. Thoroughly mix the natural yogurt with the garlic pressed through a press. 2. Cut the bread in half and spread both halves with the prepared sauce. 3. Cut the pickled cucumber into slices. 4. Arrange the following on the bottom half: salad, pickled cucumber slices, sprouts, patty, onion slices, tomato slices and salad again. 5. Cover with the top half of the bread.9. Tofu in curry sauce with pears
Ingredients (for 2 servings): - 180 g of natural tofu, - 185 ml of coconut milk, - 80 g of porcini mushrooms, - 140 g of pears, - 80 g of red bell peppers, - 80 g of orange bell peppers, - 100 g of brown rice, - 10 g of parsley, - 3 g of turmeric, - 5 g of curry powder, - 1 g of ground black pepper, - 1 g of salt, - 4 g of cumin, - 1 g of nutmeg. Preparation: 1. Cook the rice according to the package instructions. 2. Cut the tofu into large cubes. 3. Wash and slice the bell peppers and porcini mushrooms. 4. Cut the pears into cubes. 5. Pour the coconut milk into a pot. 6. Add the tofu and sliced vegetables. 7. Season and simmer covered for 10 minutes. 8. Add the pears and chopped parsley. 9. Simmer for another 10 minutes. 10. Serve with rice.10. Tofu paste sandwich
The ingredients (for about 12 servings): 180 g of smoked tofu, 20 g of onion, 2.5 g of garlic, 10 g of olive oil, 1 g of pepper, 5 g of dried basil, 80 g of canned tomatoes, 5 g of parsley. Preparation: 1. Finely chop the garlic and onion. 2. Heat the olive oil in a pan and sauté the garlic and onion. 3. Combine the pan's content and tofu in a blender, and blend into a smooth paste. 4. Add the tomatoes, basil, and pepper while blending. 5. Wash and chop the parsley. 6. Transfer the paste to a bowl and garnish with parsley.11. Sweet chocolate-based tofu mousse
Ingredients (per 1 serving): 90 g of natural tofu, 50 g of ripe avocado, 100 g of ripe bananas, 10 g of raw cocoa powder, 1 g of finely ground chili pepper, 2 g of cinnamon powder, 5 g of erythritol, 10 g of almond flakes, 20 g of frozen raspberries. Preparation1. Blend together tofu, bananas, and avocado into a smooth consistency in a mixer. 2. Add 5 g of cocoa powder, sweetener, chili, and cinnamon, blending everything again. 3. Place the mixture in a glass container and refrigerate for one hour. 4. After an hour, remove the mousse and decorate it with the remaining 5 g of cocoa powder, almond flakes, and raspberries.12. A salad with smoked tofu
Ingredients: - 45 g of smoked tofu, - 40 g of raisins, - 70 g of pears, - 15 g of walnuts, - 5 g of sesame seeds, - 10 g of mustard, - 6 g of honey, - 6 g of lemon juice. Preparation: 1. Cut the tofu into slices. 2. Peel the pear, cut it in half, and then cut it into long strips. 3. In a bowl, prepare the sauce: mix mustard, honey, and lemon juice. 4. On the plate, spread the arugula. 5. Arrange the pear in the center in the shape of a star. 6. Place the tofu slices on the pear. 7. Decorate the salad with chopped walnuts and sesame seeds. 8. Pour the whole salad with the prepared mustard sauce.
