Do you think yours with tofu is a losing battle? With these recipes with tofu we want you to lower the hatchet.
Although it is known as ‘The meat of vegetarians’, recipes with tofu have come to stay in anyone’s kitchen. Be vegetarian, vegan, omnivorous, or whatever! it doesn’t matter.
The versatility of tofu is incredible and has great gastronomic value . You can take it marinated, lacquered, scrambled, spreadable, in hamburgers, in broths, grilled, grilled, stewed, etc. In addition, there are many varieties of tofu (firm, silky, memendofu…).
As it is made from soy, it is a sustainable, economical product with a very high nutritional quality. It is considered one of the greatest sources of protein of vegetable origin and stands out for its content in minerals like calcium. For example, its calcium content exceeds that of dairy products.
Don’t think twice. Surprise yourself with these 8 recipes with tofu.
Smoked tofu between bread with aubergine, zucchini and balsamic vinegar
I ngredients:
- Firm tofu – 100 g
- Zucchini – 50 g
- Eggplant – 50 g
- Iceberg lettuce – 20 g
- Balsamic vinegar – 10 g
- Fresh rosemary – 5 g
- Table salt – 1 g
- Olive oil – 5 g (dessert spoon)
- Whole wheat bread – 80 g
Elaboration:
- Blot excess water from the tofu by flattening it with a clean napkin or cloth
- Chop the zucchini elongated and the aubergine into slices, about 0.5 cm
- Paint a few drops of oil on the iron and heat it over medium high heat
- When hot put in tofu and vegetables
- To smoke with the rosemary, put the rosemary next to the tofu and cover the pan
- Turn the vegetables when they are golden brown and add a pinch of salt
- When you go to turn the tofu, put the sprig of rosemary under the tofu and cover again
- When everything is ready, open the hamburger bun and place some clean lettuce leaves, tofu, eggplant, zucchini and a splash of balsamic vinegar
- Close the bread and enjoy!
TIP: If you want, you can put the bread on the grill for a minute so that it browns and becomes more crisp
Kcal : 395kcal (with these amounts)
P Roteins: 23% of kcal
Hydrates: 43% of kcal
Fats: 34% of kcal
rosemary can give a very special touch to your recipes with tofu. It is an aromatic plant that has antioxidant properties and enhances the flavor of the food it accompanies.
Grilled tofu and lamb’s lettuce salad, Cherry tomato, cucumber and edamame
Ingredientes:
- Firm tofu – 100 g
- Olive oil – 7 g
- Canons – 30 g
- Cherry tomatoes – 50 g
- Edamame – 40 g
- Sesame seeds – 5 g
- Cucumber – 40 g
- Table salt – 1 g
- Black pepper – 1 g
- Garlic – 3 g
- Radish – 30 g
Elaboration:
- Wrap the tofu in a clean kitchen towel or kitchen paper and press down with your hands to remove excess water
- Add the oil and the previously laminated garlic to the pan
- When the garlic is golden brown, mark the tofu in the pan for 2-3 minutes
- On the other hand, heat water in a pot and when it starts to boil, add the frozen edamame
- Cook for 3-5 minutes. Remove and cool under a stream of cold water
- Wash, cut into small pieces and put the cucumber, cherry tomato and radish on a plate
- Plate the result, season to taste and decorate with the seeds
Kcal : 282kcal (with these amounts)
P proteins: 26% of kcal
Hydrates: 17% of kcal
Fats: 57% of kcal
Edamame is an immature pod of green soybeans, ideal as an accompaniment to your recipes with tofu. Very rich in protein and fiber
Homemade tofu burger
Ingredientes:
- Firm tofu – 100 g
- Garlic – 10 g
- Onion – 50 g
- Red pepper – 50 g
- Soy sauce (tamari) – 20 g
- Wheat flour – 20 g
- Table salt – 1 g
- Black pepper – 1 g
- Olive oil – 10 g
Elaboration:
- Chop and sauté the onion, garlic cloves and red pepper in a pan with a little oil
- Press the tofu with a fork until it is crumbled
- Add the vegetables and integrate them into the mixture
- Stir in the soy sauce and flour
- Mix and mold with your hands a shape similar to that of a hamburger
- In a pan with a little oil, cook both sides until browned
Kcal : 337 kcal (with these amounts)
P proteins: 20% of kcal
Hydrates: 34% of kcal
Fats: 45% of kcal
Tofu is rich in calcium, since 100gr of tofu provide 204mg of calcium (more than other foods such as cow’s milk, which provides 125mg of calcium per 100ml). In addition, the bioavailability of this calcium is high, so the body can use it correctly to perform its functions.
Spelled with curry tofu, garlic and carrot
I ngredients:
- Firm tofu – 80 g
- Young garlic – 50 g
- Carrot – 60
- Olive oil – 5 g
- Table salt – 2 g
- Garlic – 2
- Cooked spelled – 70 g
- Curry – 1
Elaboration:
- Clean and cut the carrot into julienne strips and the young garlic
- Put a little oil and minced garlic in a pan and sauté the vegetables
- Wrap the tofu in a kitchen towel and remove excess water by pressing with your hands
- Cut the tofu into small cubes and marinate it with curry. You can add other spices too
- Add it to the pan with oil and sauté.
- Add the vegetables and spelled to the tofu pan and integrate all the ingredients
- Plate the mixture and that’s it!
Kcal : 276 Kcal (with these amounts)
P proteins: 20% of kcal
Hydrates: 41% of kcal
Fats: 39% of kcal
The esp elta is a whole grain very rich in fiber, mainly insoluble, hence its consumption can be useful against constipation
Vegetable broth with tofu and mushrooms
Ingredientes:
- Water – 500 g
- Shiitake mushrooms – 100 g
- Chives – 40 g
- Garlic – 5 g
- Table salt – 2 g
- Black pepper – 2 g
- Firm tofu – 100 g
- Leek – 40 g
- Red tomato – 50 g
- Red pepper – 40 g
- Carrot – 40 g
- Olive oil – 5 g
- Onion – 40 g
- Potato – 100 g
Elaboration:
- Put on the fire a pot with a little oil
- Peel, cut and wash the carrot, potato and onion
- First add the onion to the pot and when it is golden brown, add the chopped tomato, carrot, potato, chopped leek and chopped pepper
- Cover with water and boil for 1 hour and a half to have the broth
- Put a pan to heat with a little oil to make the sauté
- Cut finely and add the chives and garlic to the pan
- When it is golden brown, cut the mushrooms and add them to the pan
- Salt and pepper and sauté the mushrooms together with the chives and garlic
- on all the broth in the stir fry
- Wrap the tofu in a clean kitchen towel or kitchen paper and press down with your hands to remove excess water
- Cut the tofu into small cubes and add it
- Cook until mushrooms and tofu are cooked
Kcal : 337kcal (with these amounts)
P proteins: 20% of kcal
Hydrates: 49% of kcal
Fats: 31% of kcal
Tofu is characterized by being a product of vegetable origin but it contains a good percentage of proteins with a complete aminogram. An aminogram shows the amino acid profile of a food.
Rice noodles with tofu, peas, bell pepper, red onion and soy
I ngredients:
- Rice noodle – 60 g
- Red pepper – 50 g
- Cooked pea – 30 g
- Red onion – 50 g
- Firm tofu – 80 g
- Soy sauce (tamari) – 10 g
- Chives – 5 g
- Olive oil – 7 g
- Lime juice – 5 g
Elaboration:
- Cook the rice noodles according to the manufacturer’s instructions
- Wash and chop the pepper and onion and sauté with a drizzle of olive oil
- When they are browning, add the drained tofu with the help of a clean cloth or napkin and chopped
- Continue sautéing and add the soy sauce, cooked noodles to integrate flavors, and cooked peas
- Plate and top with a drizzle of lime and finely chopped chives
TIP: If you want, you can put the bread on the grill for a minute so that it browns and becomes more crisp
Kcal : 437kcal (with these amounts)
P proteins: 15% of kcal
Hydrates: 59% of kcal
Fats: 17% of kcal
Rice noodles are made with more than 90% rice flour, which makes it a very interesting product as a source of carbohydrates to add in your recipes with tofu.
Eggplant stuffed with tofu
I ngredients:
- Eggplant – 200 g (medium unit)
- Onion – 100 g (medium unit)
- Garlic powder – 1 g1 (pinch)
- Black pepper – 1 g (pinch)
- Table salt – 1 g (pinch)
- Dried oregano – 1 g (pinch)
- Canned or sifted tomato – 100 g (can)
- Olive oil – 5 g (dessert spoon)
- Firm tofu – 150 g (piece)
Elaboration:
- Cut the eggplant in half and make some cross cuts in it
- Put the aubergines on a plate, add some water on top and cook them in the micro for about 5 minutes to make them more tender
- Now, with the help of a knife and a spoon, extract all the meat from the eggplant. Cut it into small pieces and reserve the skin
- Place a little olive oil in a pan and sauté the peeled and diced onion and the aubergine pieces
- Wrap the tofu in a clean kitchen towel or kitchen paper and press with your hands to remove excess water
- When the onion and eggplant start to brown, add to the pan and stir the tofu cut into pieces, a pinch of salt, garlic powder, a little oregano and pepper
- Cover the pan to make it faster and when the tofu is almost done, add the crushed tomato and let it cook over medium-high heat
- Now introduce the mixture from the pan into the skin of the eggplant that you had reserved
- Preheat the oven and once hot, cook the stuffed aubergines at 180ºC for 20 minutes
- Remove from the oven and you’re done. Bon Appetite! 🙂
Kcal : 356kcal (with these amounts)
P proteins: 25% of kcal
Hydrates: 35% of kcal
Fats: 40% of kcal
A lot of the antioxidants in eggplant are found in your skin. For this reason, if you decide to make recipes with tofu and eggplant, it is advisable to eat the whole eggplant
Rice with teriyaki tofu
I ngredients:
- Rice – 60 g
- Teriyaki Sauce – 10 g
- Parsley – 2 g
- Firm tofu – 100 g
- Sesame seeds – 5 g
- Chives – 2 g
- Red pepper – 30 g
- Table salt – 1 g
Elaboration:
-
- Bring water to the boil with the salt and cook the rice for about 20 minutes. Drain it and leave it in a bowl
- Heat a frying pan and sauté the diced tofu and the teriyaki sauce in it
- Add on top of the rice the sautéed tofu, chopped chives, chopped parsley, chopped red pepper (previously sautéed if you like) and sesame seeds
Kcal : 370kcal (with these amounts)
P proteins: 18% of kcal
Hydrates: 57% of kcal
Fats: 24% of kcal
In the supermarket there are more and more teriyaki sauces with ingredients that are not interesting. Better buy the one with the least amount of these 3 ingredients: salt, sugar and monosodium glutamate.
It is possible that after s seeing these recipes with tofu you have been wanting more. If you want nutritional planning that allows you to improve your sports performance, go to our services with online nutritionist .