Tofu is one of the richest vegetarian sources of protein, and a complete one. This nutritional powerhouse is not only delicious, but so versatile that it can stand in for a post workout snack or star in a stir-fry supper. Below are 3 simple recipes to incorporate tofu into your everyday meals.
Tofu, or bean curd, is a popular food derived from soya. It is made by curdling fresh soya milk, pressing it into a solid block and then cooling it – in much the same way that traditional dairy cheese is made by curdling and solidifying milk. The liquid (whey) is discarded, and the curds are pressed to form a cohesive bond. A staple ingredient in Thai and Chinese cookery, it can be cooked in different ways to change its texture from smooth and soft to crisp and crunchy.
Nutritive Value:
A 100g serving contains:
70 kcal
3.5g fat
1.5g carbohydrate
8.2g protein
0.9g fibre
1. Tofu Rolls With Tomato Dip/Sauce
Prep time:
Cook time:
Total time:
Yield:
- 4 servings
Serving size:
- 1 Plate
Ingredients:
For Pancake
- 120 gms Wheat flour
- 68 gms Egg white
- Salt to taste
For Filling
- 100 gms Hard tofu (grated)
- 60 gms Potatoes (boiled and mashed)
- 30 gms Green peas (boiled and mashed)
- 30 gms Carrots (grated)
- 15 gms Cabbage (finely chopped)
- 5 gms Flax seeds (roasted alsi)
- 1.25 gms Chaat masala
- 5 gms Garam masala
- 1.25 gms Chilli powder
3.75 gms Amchur powder
- Salt to taste.
For Sauce/Dip
- 250 gms Tomato puree
- 15 mgs Curd (beaten)
- 5 gms Oil
- 30 gms Coriander leaves
- 2.5 gms Kasoori methi (dried fenugreek leaves)
- 2.5 gms Garam masala
- 1.25 gms Red chili powder
- Salt to taste
- Water
Instructions:
Water
- Mix all the ingredients under Filling.
For the pancake
- Take egg whites in a bowl, beat lightly and add the wheat flour spoon by spoon.
- Mix the flour thoroughly into the egg whites to get a dosa batter consistency.
- Heat a non stick pan and pour ladle full of the batter into the pan.
- Spread the batter thinly and let the bottom cook. Flip over and let the other side cook.
- Turn the pancakes once more and place the filling roll in the centre. Roll the sides over like a Frankie. Seal the roll with a toothpick.
- Repeat with the rest of the dough and filling.
To prepare the sauce
- Heat oil in a skillet
- Add cumin seeds and allow it to crackle.
- Then add tomato puree and as much water as desired to get a gravy consistency.
- Mix well.
- Add all the remaining sauce ingredients except curd.
- Remove the skillet from fire.
- Allow to cool slightly, then add the curd.
- Pour the sauce over the tofu rolls or serve in a separate bowl as a dip.
Nutritive Information:
- Calories: 210 kcals
- Fat: 3.3 gms
- Protein: 11 gms
- Carbohydrates: 34 gms
2. Red Cooked Tofu With Chinese Mushrooms
Prep time:
Cook time:
Total time:
Yield:
- 4 servings
Serving size:
- 1 Plate
Ingredients:
- 225g firm tofu
- 3 tbsp tamari
- 2 tbsp Chinese rice wine or medium-dry sherry
- 3 shallots, finely chopped
- 2 tsp soft dark brown sugar
- 1 garlic clove, crushed
- 1 tbsp grated fresh root ginger
- ½ tsp Chinese five-spice powder
- pinch of ground, roasted Szechuan peppercorns
- 6 dried Chinese black mushrooms
- 1 tsp corn flour
- 2 tbsp pure vegetable oil
- 5-6 spring onions, white and green parts separated, sliced into 2.5cm/1 in lengths
- Small basil leaves, to garnish
- rice noodles, to serve
Instructions:
- Drain the Tofu, put dry with kitchen paper and cut into 2.5cm/1 in cubes. Place in a shallow dish.
- In a small bowl, mix together the tamari, rice wine or sherry, sugar, garlic, ginger, five-spice powder and Szechuan peppercorns. Pour the marinade over the tofu, toss well and leave to marinate for about 30 minutes. Drain, reserving the marinade.
- Meanwhile, soak the dried black mushrooms in warm water for 20-30 minutes until soft. Drain, reserving 90ml/6 tbsp of the soaking liquid. Squeeze out any excess liquid from the mushrooms, remove the tough stalks and slice the caps. In a small bowl, blend the cornflour with the reserved marinade and mushroom soaking liquid.
- Heat a wok until hot, add the oil and swirl it around to coat the pan. Add the tofu and fry for 2-3 minutes until evenly golden. Remove from the wok and set aside.
- Add the mushrooms and white parts of the spring onions to the wok and stir-fry for 2 minutes. Pour in the marinade mixture and stir for 1 minute and thickened.
- Return the tofu to the wok with the green spring onions. Simmer gently for 1-2 minutes. Serve at once, garnished with basil leaves, on a bed of rice noodles.
Nutritive Information:
- Energy: 90Kcals/374KJ
- Carbohydrate: 0.4g
- Protein: 4.5g
- Fat: 7.9g (Saturated fat: 1.1g)
- Fibre-NSP: 0g
- Calcium: 287mg
3. Spinach Saag with Golden Tofu
Serving size:
- 4 Serving
Ingredients:
- 1 package (12-14 oz.) firm tofu
- 2 bags (5 oz.) baby spinach
- 3 Tbsp. canola oil, divided
- 1¼ cups finely chopped onion
- 1 Tbsp. chopped garlic
- 1½ tsp. grated ginger, or 1 Tbsp. finely chopped
- 1 green or red chile pepper, chopped (seeds optional)
- 1 Tbsp. ground cumin
- 1 tsp. ground coriander
- 1 tsp. garam masala
- 1/2 tsp. ground turmeric
- 2 vine tomatoes, seeded and chopped
Instructions:
- Drain tofu and halve block horizontally into 2 slabs. Line baking sheet with 3 layers of paper towels. Place tofu slabs on baking sheet, touching side by side. Cover tofu with 2 layers of paper towels. Set another baking sheet on top of tofu. Place 4 large cans on top of baking sheet. (Canned tomatoes or beans work well.) Or use 2 large cans and then place empty cast iron skillet on top of them. Press for 20 minutes.
- While tofu presses, rinse spinach and drain in colander. Pat spinach with paper towels or whirl in salad spinner, in batches, if necessary, until almost dry. Set spinach aside.
- Cut pressed tofu into 3/4-inch cubes. Place tofu in bowl, add 1 tablespoon oil and gently toss to coat tofu.
- Heat 1 tablespoon oil in medium skillet over medium-high heat. Arrange tofu in 1 layer and cook until golden on bottom, 3-4 minutes. Turn and cook cubes until golden to brown on 2 more sides, about 6 minutes in all, then transfer to plate and set aside. Wipe out pan, and return to heat.
- Heat remaining 1 tablespoon oil over medium-high heat. Add onions and cook until they start to color, 5 minutes, stirring often. Add garlic, ginger and chile pepper and stir for 1 minute. Add cumin, coriander, garam masala and turmeric, stirring until spices coat onions and are fragrant, 30 seconds. Mix in tomatoes and cook, stirring occasionally, until mixture is moist and lumpy, 4 minutes. Add half the spinach, mixing until it collapses, 3 minutes. Add remaining spinach and stir until it collapses, 2 minutes. Add tofu and cook, stirring often, until spinach is very moist, 4 minutes. Continue cooking, stirring occasionally, until spinach is tender, about 3 minutes. Season to taste with salt and freshly ground pepper.
Nutritive Information:
Per Serving
- Calories:221 Kcal
- Fat: 14 g
- Carbohydrate: 16 g
- Protein: 11 g
- Fiber: 4g