The cheese made from soy milk is known as tofu. High in protein and low in fat, tofu is also an important source of calcium and vitamins. That's why we invite you here to discover two delicious tofu recipes.
As we told you, tofu is a plant-based food made from soy milk. The process is very similar to that of traditional cheese. But unlike traditional cheese, tofu does not contain lactose, so it is an ideal food for those who are intolerant to this carbohydrate .
Moreover, its taste makes it versatile: it is possible to prepare it in many ways and it goes very well with all the ingredients. Not to mention its benefits ...
The beneficial effects of tofu
- This plant-based food is rich in high quality protein: it contains the eight essential amino acids
- It provides essential fatty acids, vitamin E and lecithins, which help lower cholesterol levels and triglyceride levels
- In addition, this food is rich in calcium (159 mg of calcium in every 100 g portion), iron, zinc, and other minerals and vitamins
- Its isoflavone content, along with its calcium and protein intake, makes tofu an ideal food for balancing estrogen levels . This is why this food is particularly recommended for women in the menopausal phase
- This food is also high in fiber and low in calories
Nevertheless, despite all its beneficial effects, it is essential to take into account that soy and all soy products contain large amounts of oxalate . People with kidney problems, such as kidney stones, should avoid consuming tofu.
In the rest of this article, discover two delicious tofu recipes. To your apron!
Marinated tofu recipe
Once the recipe is ready, it can serve as an aperitif or basic for other dishes.ingredients
- 200 g tofu
- 1 clove of garlic
- 4 or 5 tablespoons of extra virgin olive oil
- Oil for frying
- Thyme
- Oregano
- Black pepper
- Salt
- Flour
- Sesame seeds
Preparation
- The first step is to prepare the marinade for the recipe. For this, in a bowl, pour the olive oil, then incorporate the previously minced garlic clove and the spices, namely thyme and oregano. Salt and pepper as you please.
- Then stir well to obtain a homogeneous mixture, then introduce the tofu previously cut into pieces. Do not forget to squeeze it before adding it to the marinade. Let the tofu soak up the flavors of the marinade. The more you leave it, the better. The ideal is to let it marinate for four or five hours. Halfway through, flip the pieces to ensure even impregnation.
- Once the past four or five hours, put flour on a napkin and sesame seeds. The flour will be used to bread the tofu pieces.
- Now it's time to fry the pieces of tofu. In a skillet, pour a good drizzle of olive oil and allow to heat well. Once the oil is hot, fry the pieces of tofu until they turn a nice golden color.
- Place tofu pieces on paper towels to remove excess oil.
- That's it ! You can now enjoy your delicious marinated tofu recipe.
Tofu steak recipe
Tofu is the main ingredient here to prepare delicious vegan steaks.
It's up to you to choose the accompaniment!
ingredients
- 250 g tofu (not very soft)
- 1 egg
- 1 onion
- breadcrumbs
- 2 cloves garlic
- Coriander or parsley
- Red pepper
- Salt
- Ground black pepper
- Olive oil
Preparation
- At first, wash, peel and chop the onion. Fry the onion on a pan with a drizzle of olive oil until it turns a nice golden color and becomes soft. Reserve the preparation for later.
- Now chop coriander and garlic cloves very finely. You can help a mixer. Then add the tofu and continue beating until you get a perfectly homogeneous mixture.
- Now it's time to add the following ingredients to the mix: onion, egg, bread crumbs and red pepper. Salt and pepper as you please, then stir everything to obtain a perfectly homogeneous mixture. The idea is to get a malleable dough that you can knead to create the shape of a hamburger the size of your choice.
- Now it's time to bread your steaks by covering them with flour (your choice). Fry them with a drizzle of olive oil.
Serve your hot steaks with your favorite side dish. You can also eat them in hamburger bread!
In short ...
You have just discovered two tofu recipes.
We remind you that tofu is a very versatile food. You can prepare it in different ways: in the oven, with vegetables, with meat, in a salad, dumplings, croquettes ... There are even tofu desserts. Moreover, it goes very well with all the ingredients. For all these reasons, do not hesitate to incorporate it into your dishes!
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