Protein is a key part of a healthy diet. It is made up of amino acids, which are essential to help our bodies repair damaged cells and create new ones. If you’re a vegetarian, it can be challenging to get the recommended daily amount of protein, especially if you’re unsure of which high protein foods are best for plant-based eaters.
Tofu is high in protein, providing an amazing 8g for every 3.5 oz, and has many health benefits. For example, it is believed to help lower levels of bad cholesterol. Tofu is also a valuable plant source of iron, calcium, minerals (manganese, selenium and phosphorous), magnesium, copper, zinc and vitamin B1.
In a very similar way to traditional dairy cheese, tofu is made by curdling fresh soy milk. The liquid (whey) is discarded and the curds are pressed into a solid block, which is then cooled.
As a staple ingredient in many international cuisines, such as Japanese, Korean, and Chinese, tofu is extremely versatile and, with Thermomix®, can be easily cooked in many interesting ways to change its texture from smooth and soft to crisp and crunchy.
Given its neutral taste and range of consistency, tofu has an amazing ability to work with almost all types of flavors and foods. Try steaming or pan-searing tofu or chop it into small pieces and mix in to a tofu scramble, stew or salad.
Extra firm tofu is best for baking, grilling and adding to rice, pasta and stir-fries. Soft, silken tofu is suitable for sauces, dips, desserts, shakes and salad dressings. Feel free to experiment.
To keep your tofu fresh for a week, the water should be changed regularly. If kept in the original packaging, tofu can be frozen for up to five months.
Going meat-free has never been easier.
