Tofu: The Amazing Superfood That Will Change Your Vegan Diet Forever!

Published on
01 February 2023
VFA Blog
Tofu is an incredibly versatile and nutritious food that has been used for centuries as a staple in vegan diets. A great source of protein, calcium, iron, and other essential vitamins and minerals, tofu can be prepared in countless delicious ways to add flavor and texture to any meal. As a bonus, it’s inexpensive, easy to find at most grocery stores or online retailers, and highly sustainable.

But before we dive into all the delicious ways you can use tofu in your cooking adventures—let’s take a look back at its history! Fun fact: Tofu was first invented over 2000 years ago by Chinese philosopher Han Dynasty-era China (202 BC–220 AD). The creation of this magical bean curd was inspired by the traditional process of making cheese from milk with rennet; instead of using animal enzymes like rennet however—soybeans were coagulated using nigari seawater extract which contains magnesium chloride. This revolutionary discovery forever changed the landscape of vegetarian cooking!

Nutritionally speaking—tofu is one awesome powerhouse ingredient! It’s high in plant-based proteins and low on saturated fat (in comparison to some animal sources) so it makes for an excellent meat alternative when preparing meals for vegans or vegetarians alike. With 9 grams per ¼ cup serving size –it also packs quite a punch when it comes to providing our bodies with essential amino acids necessary for growth & development among other things. Not only that but tofu is also loaded up with trace minerals such as manganese & phosphorous along with healthy fats like omega 3 fatty acids which are known for their anti-inflammatory properties as well as being able to help lower cholesterol levels within our body systems especially when eaten regularly throughout one's diet plan. Plus if all that wasn't enough - did you know that eating tofu may even provide protection against certain types cancer? Yes indeed - multiple studies have shown there exists some sorta correlation between consuming soy products such us edamame & tempeh alongside regular consumption of freshly made tofu dishes each week leading towards lowering risk factors associated with developing cancers later down life lines due likely thanks primarily its extremely high antioxidant content found inside these tasty superfoods.

Now let's talk about how you can incorporate more scrumptious recipes featuring everyone’s favorite food--tasty TOFU!! From stir fries tossed together quickly after coming home from work late night dinners served up hot on weekends —there really isn't much this amazing ingredient cannot do~ One way I personally enjoy adding more variety during my meal prepping times usually centers around opting more often than not towards marinating several blocks ahead time then pan frying/baking them right before digging right away during dinner hours afterwards - no matter what type dish am going end making outta this beloved nutritional marvel :) There are literally hundreds thousands different combinations possible meaning possibilities truly endless here friends ! So why wait anymore let's get started today shall we?

Here are the 5 most popular vegan recipes that uses Tofu as main ingredient

crispy baked tofu keto1

1. Crispy Baked Tofu: This is a great vegan dish that can be served as an appetizer, snack or main course! To make this delicious recipe all you need to do is cut your tofu into cubes and marinate it with a combination of soy sauce, garlic powder, onion powder, nutritional yeast and some oil for added flavor. Then bake the cubes in preheated oven for about 30 minutes until crispy and golden brown. Serve them with your favorite dipping sauces or use as toppings on salads and bowls.

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2. Vegan Fried Rice: This classic Chinese-style meal gets an extra boost of protein from the addition of tofu! First cook rice according to package instructions then set aside while preparing veggies such as onions and carrots which will be stir fried together in sesame oil along with crumbled up pieces firm tofu (for best results - press out excess moisture before adding). Once everything starts to become fragrant season mixture generously salt & pepper then add cooked rice back into pan mixing everything well together until evenly combined throughout entire batch. Finally finish off dish by sprinkling on some chopped fresh herbs right before serving if desired.

Peanut Tofu Buddha Bowl

3. Vegan Buddha Bowls: These are always so satisfying because they’re packed full of healthy ingredients like quinoa, roasted vegetables like sweet potatoes & cauliflower plus plenty other goodies depending what type particular bowl am making today ;) For example - when assembling mine I usually start off base layer consisting either wild rice mix or organic brown followed by generous helping freshly steamed greens topped cubed baked/pan fried tofu chunks nestled amongst colorful array root veggies & legumes galore ! Last but not least drizzle whole thing over light dressing (such lemon tahini) just before digging straight away mmm yummmyyyy 😉

curry and tofu

4. Coconut Curry Soup: Not only does this soup taste amazing—it’s also super easy to make at home! Begin by sautéing garlic, ginger + curry paste in coconut oil until fragrant then slowly add vegetable stock stirring occasionally until boiling point reached (~5 minutes). Next pour diced tomatoes + canned coconut milk whisking both ingredients altogether allowing simmer another few minutes before finally dropping handful cubed silken/firm tofu blocks inside pot stirring continuously ensuring even spread throughout entire soup broth ~ Once finished let cool slightly serve warm alone alongside side crunchy bread rolls perhaps? Yummmm 😋 😉

vegan baked sesame tofu wraps running on real food 7

5. Sesame Ginger Tofu Lettuce Wraps: If you’re looking for something light yet flavorful these wraps are sure to hit spot! Start off heating one tablespoon each olive oil + brown sugar on medium heat pan setting once bubbling lower temperature slightly adding pressed block firm tofu that has been cut into thin slices cooking each side around 5minutes per slice until golden brown color achieved flipping every now again ensure even cooking process happening here :) Now take two tablespoons sesame seeds tossing evenly across top surface each piece ensuring maximum coverage possible afterwards combine soy sauce + grated ginger root stirring vigorously together forming thick glaze-like consistency drizzling over prepared slices lastly assemble wrap filling leaf lettuce cups layering said slices between layers cucumber strips bell peppers etc.. Enjoy~

A truly healthy global food  

The popularity of tofu has been steadily increasing around the world in recent years as more people discover its many health benefits and versatile culinary uses. From vegan-friendly dishes to traditional Asian recipes, this plant-based protein source is quickly becoming a staple ingredient in kitchens everywhere! But how did it become so popular? Let’s take a look at why tofu is now available in most countries all over the world—and what kinds you can find on your next grocery store trip.

Tofu has been used for centuries by cultures across Asia and beyond, but it only became widely available outside of these regions recently due to advances in food packaging and transportation technology. This means that not only can you buy fresh or frozen tofu online (or from specialty stores) but also vacuum sealed versions which make it easier than ever before to enjoy this delicious meat alternative even when living far away from where its traditionally made.

When shopping for tofu there are several different types available depending on your needs: Silken/Soft Tofu – perfect for blending into smoothies or creating creamy sauces; Firm/Extra Firm - best used when stir frying, grilling or baking as they retain their shape well during cooking; Smoked Tofu - an excellent addition to salads & sandwiches (it tastes quite similar bacon); Marinated Tofu - pre-flavored with herbs & spices for convenience; Sprouted Tofu – high in fiber with a nutty flavor great added soups stews etc.; Baked/Fried – prepared either way then packaged up ready eat right outta box no extra work required. 😄

kinds of tofu

In conclusion— thanks modern day advancements within food industry we now have access some incredible quality foods such us tasty TOFU !! Whether looking create delicious vegan dishes like fried rice Buddha bowls wraps curries + lots more never run out creative options whip together using various forms aforementioned bean curd. So why wait anymore let's get started today shall we ?

Seach for Tofu inside the IVU website, CLICK HERE!

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The International Vegetarian Union’s Vegan Nutrition Guide for Adults

Free material, in 2 versions:

  • For healthcare professionals
  • For non-healthcare professionals