Cooking with Tofu

Tofu is a good addition to having a healthy meal at home. It has iron, calcium, and vitamin A. Also, tofu is beneficial for reducing your cholesterol and helps with reducing your sugar levels. Furthermore, it helps the cardiovascular system. Tofu is made of soybeans, soybean milk, and water; Therefore, it needs spices to give it flavor. 

But before you cook tofu, make sure you select the appropriate texture for your meal. Tofu comes in a soft texture which is used in soups or for tofu spaghetti. As well as a firm and extra firm texture which makes it easier to cook in a pan for salads, tacos, wraps, sandwiches, or in pasta. Moreover, tofu makes any plant-based meal taste delicious and absorbs the sauce. Begin by drying the tofu and drain the water from the packet. 

There are a variety of sauces that can be used to give tofu some flavor such as mango, teriyaki, soy sauce, barbecue, and dipping sauces. Besides the sauce, you can add spices such as paprika, curry, cumin, turmeric, lemon and pepper, and other spices. In this example, curry and turmeric were used to flavor the tofu before adding it to the bow-tie pasta. However, you can make plain tofu for salads by using soy sauce or teriyaki sauce. It depends on how you use tofu for your meals and taste preferences; Yet it is a reliable source of protein.

Tofu is quick to make and nutritious. Other minerals and vitamins it has are vitamin B-6, Omega 3, and selenium. It may help the bones, and the brain, and it may prevent certain cancers. Consult with your doctor before adding tofu to your meals. Here is a recipe for making tofu in a salad or pasta. 

Ingredients: 

Tofu-firm or extra firm 

Extra Virgin Olive Oil

One or two Garlic cloves

Spices: 

Oregano

Curry

Turmeric 

Ginger

Lemon and Pepper 

Pasta-Farfalle or Bow Tie 

Baby Spring Mix or Iceberg lettuce

Apples

Cucumbers

Tomatoes

Salad dressing 

Sauce: 

Soy Sauce 

Teriyaki 

Bell peppers

Preparation and Cooking Time: 

Take out the tofu from the package carefully. Drain the water and remove the excess water with paper towels. Next, add soy sauce and teriyaki sauce and cook the tofu in a skillet with olive oil. After that flip, the tofu for ten minutes and cook each side of the tofu. Then turn off the stove when the tofu is golden brown. 

In a bowl, add baby spring mix or iceberg lettuce. Wash and slice cucumbers. Wash and slice tomatoes or apples. Add the cucumbers and tomatoes or apples. Then cut the tofu into cubes. 

Add the tofu to the salad. Next, add your favorite salad dressing. Another way to make tofu is by adding curry, turmeric, ginger, lemon and pepper, and oregano. Mix the spices on both sides of the tofu. Cook the tofu on both sides in a skillet with olive oil. 

Peel garlic cloves and use a garlic presser to add garlic to the tofu. Cook the tofu on both sides for four minutes. You can pour teriyaki sauce after you cook the tofu. Next, cook the bow tie pasta and cook the bell peppers separately. Then, in a bowl add the pasta and the tofu with bell peppers. 

There is no sauce for the bow-tie pasta because the tofu has plenty of flavors. Yet, you can add pasta sauce if you like. This serves two or four people. If you want to stretch the tofu quantity, you can slice the tofu in half before cooking it. Here are websites about the benefits of tofu. 

 

Clearing up Questions on Whether Tofu is Healthy:

https://www.heart.org/en/news/2022/10/10/clearing-up-questions-on-whether-tofu-is-healthy#:~:text=Tofu%20also%20contains%20all%20the,a%20variety%20of%20health%20benefits.

How to Cook Tofu: 

https://www.foodnetwork.com/how-to/packages/food-network-essentials/How-to-cook-tofu

Benefits of Tofu: 

https://www.medicalnewstoday.com/articles/278340

 

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