Bean curd better known as tofu has become a widely used source of protein in many dishes—especially among vegans. Made from fresh soya milk, tofu is a staple ingredient for many cuisines around the world like in China and Thailand.
There are so many ways you could incorporate tofu into just about any dish. In this article, you will learn more about tofu, from its health benefits as well as easy tofu recipes.
While there isn’t an accurate recording of when exactly tofu was discovered, many old Chinese stories indicated that tofu was found about 2000 years ago in China. According to old stories, tofu was actually made on accident by a Chinese cook who by mistake added nigari seaweed into the soy milk.
Tofu was later then introduced to Japan during the eighth century. Initially, tofu was called ‘Okabe’. By the 1960s tofu reached Western waters and became popular as a healthier alternative to protein. Since then, tofu has demonstrated to be packed with many health benefits.
Tofu’s Nutritional Value
With so much hype surrounding itself in the health and fitness world, here’s a closer look to the health benefits you’ll receive once you add tofu into your everyday diet. Here are some important nutritional health facts about tofu:
- Good source of protein and essential amino acids
- A valuable plant source of iron and calcium
- It contains minerals such as manganese and phosphorus
- It also contains copper, zinc, magnesium, and vitamin B1
Fun fact, for every 3-ounce slice of tofu there is:
- Carbs: 2 grams
- Sugars: 0.3 grams
- Calories: 78
- Protein: 8.7 grams
- Fat: 4 grams
- Fiber: 0.8 grams
After taking a look at the different nutritional benefits you could gain from eating tofu, here’s a shortlist of unique and easy recipes for tofu.
Easy Recipes for Tofu
Tofu Stir Fry
For vegans out there wanting to cook something new, try out this flavorful broccoli and tofu stir-fry in less than 30 minutes.
Ingredients:
- 8 oz of firm tofu (cubed)
- 1.5 tbsp of cornstarch
- 1/4 tsp of pepper powder
- 1/4 tsp of salt (to taste)
- 1.5 tbsp of oil
- 1 pc of ginger (minced)
- 4 to 5 large-sized cloves of garlic (finely chopped)
- A cup broccoli (cut into small florets)
- 4 tbsp of water
- 2 to 3 tbsp of cashews (roasted)
- green onions (chopped)
- white sesame seeds
Ingredients for The Sauce:
- 3 tbsp of tamari or soy sauce
- 1 tbsp of rice vinegar
- 1.5 tbsp of brown sugar
- 1 tsp of sesame oil
- 2 tsp of cornstarch
- 2 tbsp of water
Instructions:
- On a flat surface, toss the cubed tofu with cornstarch and white pepper and salt. Once completely coated, set aside.
- In a skillet, heat the oil over medium heat and start frying the tofu cubes until golden brown.
- Once done with the tofu cubes, set aside and start whisking together all the ingredients for the sauce.
- In a skillet, add half a tbsp of oil and saute the garlic and ginger until all ingredients change color.
- Place the broccoli with water to the skilled and put the lid on. Let the broccoli cook for two minutes, over medium heat.
- Pour in the mixed sauce to the skillet and stir till the ingredients start to thicken.
- Once the sauce and broccoli thicken, turn off the heat and add in the fried tofu.
- Stir in the ingredients together.
- Optional: To garnish, you can add in some green onion and sesame seeds.
Singaporean Noodles and Crispy Tofu
For those of you who enjoy bold flavors, this Singaporean noodles and crispy tofu recipe is a great option!
Ingredients
For the crispy tofu:
- 14 oz of firm tofu
- Salt to taste
- 2 tablespoons of cornstarch
- 1.5 tablespoons of cooking oil
For the sauce:
- 1 tablespoon of sesame oil
- 2 tablespoons of curry powder (mild or hot)
- 1 tablespoon of Sriracha sauce
- 1/4 c. of soy sauce
- 1 tablespoon of rice vinegar
For the stir-fry
- 8 oz of hong kong noodles
- 1.5 tablespoon of cooking oil
- 2 cloves of garlic (minced)
- 1 tablespoon of ginger (grated)
- Green onions (chopped)
- A 9 pound bag of carrots and cabbage (shredded)
Instructions:
- Take the tofu out of its packages and wrap with paper towels and place the tofu in between two plates and let it be for about 30 minutes. This is done to get rid of the extra moisture from the tofu.
- To start on the stir fry sauce. Get a bowl and mix in the ingredients together.
- Place the noodles in a pot of water and let it boil for 5-8 minutes until it’s cooked.
- After being pressed, place the tofu cubes in a bowl and coat and season with a pinch of salt, until fully coated.
- In a large skillet, add 1.5 tablespoons of cooking oil and coat the pan evenly. Then add in the tofu cubes and let it cook for 2-3 minutes or until crispy and golden brown. Once fully cooked, take the tofu out from the skillet.
- Sauté the ginger, green onions, and garlic for around a minute.
- Add in the cabbage and carrots and saute for another one minute until everything is properly cooked.
- Add in the noodles, sauce, and pan-fried tofu to the skillet. Mix and toss until combined evenly.
- Turn the heat off; place the noodles in a large bowl and garnish spring onions atop.
To conclude, there are so many different ways you can go about cooking tofu. You can steam, fry or even air-fry them. These recipes are the perfect starting point for amateur chefs out there looking for easy recipes for tofu.
