Actual speak: Tofu deserves manner, manner extra credit score. For those who solely consider it as a bland meat various with no actual benefits past its “wholesome” fame, you’re critically lacking out. And we wish to change that—beginning with this listing of 10 high-protein tofu-based meal ideas that showcase tofu’s full potential.
There are a bunch of the explanation why tofu is such a worthy addition to your eating regimen. Up first: Its dietary worth. Not solely is that this soybean product wealthy in necessary minerals like calcium and iron, it’s additionally “an important supply of plant-based protein,” Thanh Thanh Nguyen, MS, RDN, a registered dietitian at Mendinground Diet, tells SELF. In actual fact, it’s one of many few plant-based full proteins—a.ok.a. one which delivers all 9 of the amino acids your physique can’t make by itself. This makes it a tremendous meat substitute for vegans, vegetarians, or just anybody who’s not feeling particularly carnivorous. Protein, after all, is so very important as a result of it performs an integral function in holding you full after a meal and constructing muscle, amongst different advantages.
Placing apart the vitamin stuff, tofu can also be extraordinarily versatile, based on Nguyen. As a result of it doesn’t have a lot taste by itself, it’s adept at absorbing flavors from different substances, making it tremendous enjoyable and straightforward to cook dinner with. “You may make it style like something you need it to by seasoning it effectively, so it is very versatile,” Nguyen says. What’s extra, tofu is available in a variety of textures, all of which have completely different culinary makes use of. “For those who’ve been to an Asian grocery retailer, you will notice that there are numerous levels of firmness and softness with tofu,” Nguyen says—from the silken kind (which is mushy and wobbly) to the extra-firm variety (which is more durable and retains its form even when reduce). “There’s simply so many alternative styles of tofu that you may undoubtedly mess around with it and incorporate it in quite a lot of completely different recipes,” Vincci Tsui, RD, a licensed intuitive consuming counselor based mostly in Canada, tells SELF.
To focus on tofu’s spectacular protein content material and culinary vary, we rounded up a bunch of tofu-centric cooking hacks—not precise recipes, to be clear, however ideas for incorporating the ingredient into your every day meals and snacks that’ll fulfill your palate and your abdomen (and hopefully assist dispel preconceived notions about this underappreciated meals merchandise). Learn on for the whole lot it’s essential to know to take a plain block of tofu from boring to thrilling.
And only one final word earlier than we dive in: Keep in mind, you don’t need to reinvent the wheel. For those who don’t see something to your liking on this listing, you may at all times fall again on tried-and-true tofu recipes and cooking strategies. Tofu has been a staple meals in East Asia for millennia, so there are many hearty tofu-centric recipes already in existence (placing in phrase for mapo tofu right here!).
1. Swap it in for eggs in your morning scramble.
Due to its malleable consistency and gentle taste, extra-firm tofu makes a powerful egg substitute, so a tofu scramble is a superb choice for a plant-based spin on the actual factor, Nguyen says. So as to add some additional bulk, combine in veggies (Nguyen prefers spinach, peas, and onions, however you may attempt garlic, zucchini, and peppers as a substitute for a extra Mediterranean taste profile). Lastly, season away to punch up the flavour one final time earlier than digging in. “I put fish sauce in the whole lot that I cook dinner, and tofu isn’t any exception,” Nguyen says. In the meantime, “Turmeric not solely provides quite a lot of antioxidants, however it additionally offers a pleasant golden colour.”
2. Make a plant-based burger patty.
For those who’re not bought on Unattainable Burgers and black bean patties, you may at all times attempt a tofu-based various. Much like the scramble tip above, you’ll wish to use agency or extra-firm tofu as your base, based on Nguyen. Simply crumble it up, combine it with different substances (like chopped carrots and peas), kind it into that acquainted hockey-puck patty form, and begin cookin’. “You may even add shrimp or fish or different kinds of protein in there,” Nguyen says. Or, coat it with a lightweight breading product of flour and egg and fry it up “so as to add a bit extra taste to the skin of the patty,” she provides.
3. Use it as a filling in a salad roll.
For this meal suggestion, Tsui recommends smoked tofu, which provides some depth and richness to the general taste. Reduce a block of smoked tofu into strips, layer them with different substances like lettuce, vermicelli, and Thai basil (or cilantro if that’s what you’ve gotten obtainable), and wrap the entire thing in translucent rice paper. For those who’re feeling fancy or have just a little extra time in your fingers, fast pickled carrots, in-season mangoes, and microgreens or alfalfa sprouts “may be very nice, too,” Tsui says.
4. Bake it right into a crispy topping.
Begin by soaking a block of agency or extra-firm tofu in a marinade, based on Tsui. Typically, folks will do a mixture of soy and honey, she says. As soon as your block has had adequate time to percolate, reduce it into cubes, pop the cubes within the oven till they begin to crisp up (right here’s a helpful information!), after which sprinkle them on high of salads and different dishes so as to add some crunch and taste (and, after all, enhance the protein content material). Per Tsui, this is a wonderful tofu-based starter dish—it’ll assist acclimate you to the distinctive style and texture nibble by nibble. “For people who find themselves newer to tofu, that is most likely the best factor to do,” she says.
5. Mix it right into a smoothie for a thicker texture…
In case your smoothies all too typically end up disappointingly skinny and watery, a block or two of tofu may also help repair that drawback. “Not solely are you getting that protein enhance, however it additionally offers it a pleasant, creamy texture,” Tsui says. The “actually mushy, silken tofu” is good because it’s the right joyful medium, Nguyen says—thick sufficient so as to add some bulk, however not a lot that it turns your smoothie chunky (ew!). Simply remember that the tofu can confer a slight powdery style together with the thickened texture, so that you may wish to add a pair extra extras to offset the impression—say, your favourite mixture of fruit and possibly even some chocolate, based on Nguyen. Chocolate specifically “may also help cover that just a little bit,” she notes. And who doesn’t love a cocoa-forward smoothie?!
6. …or a dip as a substitute.
Apart from shakes and smoothies, tofu can be blended into dips and sauces to offer some added thickness (and a protein hit in addition), based on Nguyen. (Likewise, be sure that to make use of silken tofu so the ultimate product doesn’t end up grainy or chunky!). Per Epicurious, your choices vary from from peanut sauce to pesto. What’s extra, silken tofu additionally makes a superb vegan substitute for egg yolks in Caesar dressing, and even bitter cream and buttermilk in ranch-style dressings. (Hollandaise and mayo, too.)
7. Beef up some fried rice.
Fried rice is scrumptious by itself, however a block of extra-firm tofu could make this dish considerably extra substantial and filling. Toss it with some tofu cubes and veggies of your selection to show it right into a bona fide meal—and don’t hesitate to take a look at this sesame vegetable fried rice recipe should you want some inspo!
8. Get to stir-frying.
We all know this one might sound apparent, however hey—it’s a traditional for a purpose. Stir-frying is an Asian-origin cooking method that entails cooking meals over excessive warmth in a small quantity of oil. You may stir-fry tofu (you’ll wish to spring for a firmer selection) alongside just about something—rice, meat, veggies, noodles, et cetera. When it comes to veggies, broccoli, onions, and purple bell peppers are particularly common selections, based on Harvard Well being. For finest outcomes, attempt sprinkling the tofu with a Japanese type of soy sauce referred to as “tamari” and tossing it with some cornstarch earlier than throwing it within the pan, Harvard Well being experiences. Nonetheless unsure the place to start out? Right here are a pair stir-fry recipe concepts that ought to assist get the wheels turning.
9. Throw collectively a primary sheet pan meal.
Sheet pan meals have our coronary heart: so easy, substantial, and satisfying. Season some extra-firm tofu with salt, brown sugar, and numerous spices for a smoky, barbecue-esque taste and serve with mashed potatoes or rice; put together it with soy sauce, sesame oil, and peanut butter and place atop a chilly cabbage salad; assemble a Chipotle-inspired vegan burrito bowl from roasted tofu, quinoa, black beans, and peppers; or take it in just about every other route you need. For extra concepts, hop on over to this listing of veggie-rich 18 sheet pan recipes.
10. Whip up a fluffy chocolate mousse.
Keep in mind what we mentioned about chocolate serving to to hide the powdery texture of tofu in smoothies? For a similar purpose, tofu lends itself extraordinarily effectively to chocolate mousse, based on Nguyen. When she made tofu chocolate mousse as soon as whereas educating a highschool cooking class, she was impressed by how effectively it turned out. “It was quite simple, easy, very creamy, very clean, and it is a tofu-based dessert, so it is very excessive in protein, too,” she says. Merely mix your substances collectively (that’ll be silken tofu, melted darkish chocolate, and probably others like salt, sugar, maple syrup, vanilla extract, and almond milk, relying on the recipe you’re following), switch the combination right into a container or containers, place within the fridge to agency up, and eat as soon as solidified.
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