The main role on the plate is tofu

For some it is a tasteless beige cube, for others it is a rich source of protein, iron and a magnet. What is tofu, how to cook it, is it healthy and can it replace other protein-containing foods?

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What is tofu?

Tofu is nothing but bean curd. It is obtained by coagulating soy milk (similar to cow's milk cheese). On the shelves of shops we can find different types of tofu, the most famous and popular in Poland are natural tofu and silk tofu. They differ in water content. The first is more compact, the second is soft and gentle. In stores, we can also find fragrant tofu - smoked (which goes well with cabbage, pods, buckwheat, mushrooms and all the ingredients that go well with smoked sausage), tofu with Provence herbs or tofu with garlic. The choice of tofu variety depends on what we want to cook from it. Firm tofu is great for marinating, frying, grilling, and baking. It can be used to make vegan pork tofu and vegan minced meat. In turn, silky tofu is a great addition to soups, sauces, smoothies, and some lunch dishes.

Is tofu healthy?

Tofu is a rich source of protein, magnet, calcium and iron. That is why it is so often included in vegetarian and vegan diets. Strengthens bones, has a beneficial effect on the heart (lowers LDL cholesterol), supports women during menopause due to the phytoestrogens contained in it. Tofu is also a low-calorie product - 100 g of tofu contains only 73 kcal (we are talking about unmarinated tofu). For comparison, 100 g of chicken breast contains 165 kcal, 100 g of salmon contains 208 kcal, and 100 g of minced pork contains about 210 kcal. We can say that tofu is a “healthy” product. However, it is worth remembering that tofu should not be the only source of protein in the diet. Neophyte vegetarians sometimes consider tofu an ideal substitute for all animal products and rely solely on tofu as a source of protein. All nutritionists unanimously argue that even the most useful product cannot replace a varied diet.

How to make marinade for tofu?

Some people call tofu "that, fu!" thanks to its delicate texture and very delicate taste. The taste of tofu can be described as neutral (or absent, opponents of this Asian product would say). For some this is a disadvantage, for others it is an advantage. Due to its neutrality, tofu is very versatile - it easily takes on the taste of a marinade and can be used as a deep-fried hot appetizer or as a gentle cream in a creamy soup.

I recommend two tofu marinades: they give the "curd" its characteristic flavor, it goes well with many dishes, it can be eaten hot or cold. However, before we start marinating the tofu, we need to squeeze out the water from it. Natural tofu is best cut into thick slices. Line the plate with paper towels. Place a slice of tofu and cover with a towel. Put another piece of tofu on it, a towel, and so on until you run out of tofu. Load the tofu on top, such as using a skillet or cutting board (something stable and heavy). Leave for a quarter of an hour and then begin to marinate. When pressed, the tofu is more likely to accept the marinade.

Tofu marinade with honey and soy sauce

• 1 / 2 cups of soy sauce
• 3 tablespoons of honey
• 1 teaspoon garlic powder 
• 1 tablespoon cornstarch
• a pinch of chili

200 g cube of natural tofu should be cut into cubes or slices (slices are ideal for veg burgers and can replace "pork chops"). We put it in a container. Pour in the aforementioned marinade ingredients, close the container and gently invert it so that the marinade surrounds the tofu. We leave at least half an hour. However, tofu marinated overnight in the refrigerator tastes better. Remove the tofu from the marinade and fry it in a pan until golden brown. Stir fry them (simply fry the ginger with garlic, chopped green onion, pak choi and sugar peas in a pan, and serve everything with rice noodles or yourself at the end) or roll it into a roll and cook a hamburger. This tofu goes great with homemade french fries!

Miso marinade

• 1 / 4 cup water 
• 2 tablespoons rice vinegar (available in the Asian section)
• 2 tablespoons miso 
• 1/2 teaspoon garlic powder 
• pinch of chili

Miso is a paste made from fermented soybeans that gives tofu its rich flavor. Combine all ingredients in a saucepan and add tofu to mixture. Turn off the burner and let the tofu marinate in the hot liquid. Turn the cubes over and over again so that they are thoroughly mixed in the sauce.

We can fry or bake marinated tofu (10 minutes at 180 degrees). Delicious as an accompaniment to a Power bowl. Place the boiled sugar snap peas, fried tofu chunks, 2 radishes, cooked bulgur with 1 tablespoon tahini and grated carrots in a bowl. Miso tofu is also very good with the addition of boiled buckwheat with a little ginger, garlic, carrot strips, broccoli florets (or pieces of roasted pumpkin), edamame and peanuts. This is such a warming food just right for autumn.

Can you make tofu for breakfast?

Two tofu breakfast recipes deserve special attention. The first tofu or tofu "omelette". Tofucznica does not taste like eggs, and you should know this before comparing it to a classic breakfast. However, this is a great solution for those who want to add some variety to their daily menu. We can treat tofu soup like scrambled eggs and add your favorite toppings - green onions, onions, tomatoes. The most popular tofu soup consists of 1 packet natural tofu (200g) mashed with a fork, mixed with 1/4 teaspoon turmeric (it will take on a beautiful golden colour), 1/2 teaspoon black salt (which tastes like egg), a pinch salt, plenty of pepper. Fry everything in olive oil for about 5 minutes. Serve with green onions.

Tofu pot with tomatoes:

• Natural tofu 200 g
• Several cherry tomatoes
• 1/4 onion 
• 1/4 teaspoon sugar 
• clove of garlic
• 1/4 teaspoon smoked paprika

My favorite is tofu soup with tomatoes, which I serve on toast with beans in tomato sauce. Fry 1/4 chopped onion in a pan, sprinkling with a pinch of salt and sugar (this gives the onion a caramel flavor). Add crushed garlic clove and sauté for a minute. Add fork chopped natural tofu, salt and smoked paprika and stir-fry for about 3-4 minutes. Finally add the cherry tomatoes and cook for 2 more minutes until the tomatoes are soft. We serve as part of a vegetarian English breakfast.

PBreakfast is tofu tortilla. We can also cook it for lunch or dinner because it is very satisfying. Cooking tofu soup according to the first recipe. Heat the tortilla in a frying pan with 1 teaspoon of oil. We put in fried tofu, avocado slices, tomato slices, a little chopped jalapeno pepper (for lovers of spicy tastes), a tablespoon of thick vegetable yogurt and chopped coriander. We can also make a flatbread out of tofu pieces. Just fry the marinated tofu until golden brown and fill the tortilla with it. Very tasty tortilla in a sandwich version: with iceberg lettuce, tomatoes, radishes, green onions and tofu marinated in soy sauce.

How do you make tofu dinner?

There are plenty of recipes for dinner dishes made of tofu. Silken tofu can be added to your favorite soups to give them a creamy texture. I add 100 g of silken tofu to the pumpkin cream soup to give it lightness. You can find a recipe for pumpkin cream in the entry about pumpkin dishes (add tofu in place of coconut milk), but the best version of a tofu dinner is spinach and tomato sauce lasagne.

Lasagna with spinach and tomato sauce

You:

• 500 ml tomato passata 
• 1 carrots
• 1 bulb
• 5 tablespoons olive oil
• 2 cloves of garlic
• 1 tablespoon oregano 

Lasagna:

• Pasta packaging (sheets)make lasagna
• 300 g spinach
• 200 g silk tofu
• 5 dried tomatoes
• 2 cloves of garlic
• 3 tablespoons olive oil
• 5 tablespoons breadcrumbs
• 5 tablespoons almond flakes

First you need to prepare the tomato sauce: cut the carrots and onions into small cubes; put in a saucepan with 5 tablespoons of olive oil, a pinch of salt. Cover and simmer until tender, stirring again and again - this will take about 5 minutes. Add 2 minced garlic cloves to soft vegetables and sauté them for a minute. Pour in 500 ml of tomato passata, add 1 tablespoon of oregano and simmer covered over low heat for a quarter of an hour.

Rinse and dry 300 g of spinach. We chop. Heat 3 tablespoons of olive oil in a frying pan, discard 2 chopped garlic cloves and spinach. Simmer until the spinach gives up all the water. Add 200g silken tofu, 5 finely chopped sun dried tomatoes, 1 teaspoon ground nutmeg, 1/2 teaspoon salt, 1 teaspoon capers. Mix everything thoroughly and fry for a minute.

Cooking a casserole. Pour a ladle of tomato sauce on the bottom, spread out the lasagna sheets, put 1/3 of the spinach mass, cover with the lasagna sheets and pour over the tomato sauce. We do this until the spinach mass is depleted. Pour the last portion of the tomato sauce into the brewing pot. Sprinkle everything with 5 tablespoons of breadcrumbs mixed with 5 tablespoons of almond flakes. Put in the oven, preheat to 180 degrees and bake for about 30 minutes until the top is golden brown. If we don't like lasagna, we can stuff cannelloni, dumplings or pancakes with spinach.

Tofu is a great ingredient in vegan "minced meat". Such meat can be an addition to pasta with tomato sauce, it can be added to chili sin carne, vegetarian bowls, it can be stuffed with cannelloni, dumplings and pancakes.

How to cook tofu a la minced meat?

• 2 cubes of tofu (200 g each)
• 5 tablespoons olive oil 
• 1 teaspoon granulated garlic
• 2 tablespoons yeast flakes 
• 1 teaspoon smoked paprika
• 2 tablespoons soy sauce 
• a pinch of chili 
• 1/2 teaspoon fennel seeds

Crush the tofu with a fork so that there are lumps. Add the rest of the ingredients and mix everything. Place it on a baking sheet lined with parchment paper and spread it evenly so that the "meat" is evenly distributed. Bake it at 200 degrees (heating from top to bottom) for about 20 minutes - after 10 minutes turn the tofu with a spatula and bake for another 10 minutes. This "minced" tofu can be frozen in ziplock bags. It is best to thaw them in the refrigerator and then fry them in a pan before adding them to food.