It’s the versatile ingredient many people love to hate, but tofu is a fabulous ingredient, packed with goodness.
The health benefits of tofu are quite extraordinary. They’re good for your heart, considered a source of ‘complete’ plant protein, can help relieve menopause symptoms, and is even used to help alleviate withdrawal symptoms during a drug detox. Are you seeing its value now?
What’s more, you can flavour it however you like. So, it’s time to start thinking about adding it to your shopping list and then try these fantastic meals…
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Tofu Stir-Fry
A quick and easy meal, tofu stir-fry is a dish that can be served in a matter of minutes. Simply sauté some chopped vegetables, such as broccoli, peppers, and mushrooms, in a little oil until tender. Add some cubed tofu and stir-fry for a few minutes until the tofu is golden brown. Season with soy sauce, ginger, and garlic, and serve with rice or noodles.
Tofu Curry
Tofu curry is a delicious and healthy meal that can be made with a variety of vegetables and spices. Start by sautéing onions, garlic, and ginger in a little oil. Add your choice of vegetables, such as carrots, potatoes, and cauliflower, and stir-fry until tender. Add some cubed tofu and stir-fry for a few minutes. Then add some curry powder, cumin, coriander, and turmeric, and stir well. Add some coconut milk and simmer for 10-15 minutes, until the vegetables are tender and the sauce is thick and creamy.
Tofu Scramble
A tofu scramble is a delicious and healthy alternative to scrambled eggs. Start by crumbling some firm tofu into a bowl. Add some chopped vegetables, such as onions, peppers, and spinach, and stir well. Sauté the mixture in a little oil until the tofu is golden brown and the vegetables are tender. Season with salt, pepper, and nutritional yeast, and serve with toast or a bagel.
Tofu Salad
Refreshing and healthy, tofu salad is a meal that is perfect for hot summer days. Start by slicing some firm tofu into thin strips. Sauté the strips in a little oil until golden brown. Arrange some mixed greens, such as lettuce, arugula, and spinach, on a plate. Top with the sautéed tofu, sliced avocado, cherry tomatoes, and a sprinkle of sesame seeds. Drizzle with a dressing made from soy sauce, honey, sesame oil, and rice vinegar.
Tofu Soup
Comforting and satisfying, a tofu soup is perfect for cold winter days. Start by sautéing onions, garlic, and ginger in a little oil. Add some chopped vegetables, such as carrots, celery, and potatoes, and stir-fry until tender. Add some cubed tofu and stir-fry for a few minutes. Then add some vegetable broth, soy sauce, and miso paste, and bring to a simmer. Simmer for 10-15 minutes, until the vegetables are tender and the soup is thick and flavourful.
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