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

Publishes on
08 January 2024
VFA Blog
Tofu, the superfood with a rich history of over 2000 years, is widely used in vegan diets as a versatile and nutritious staple. Packed with essential vitamins and minerals, calcium, iron, and protein, tofu is not only delicious, but it's also affordable, readily available in stores, and highly sustainable.

Before diving into the countless ways tofu can enhance your culinary experiences, let's take a moment to look back at its history. Tofu was first created in China over 2000 years ago by philosopher Han Dynasty-era China (202 BC–220 AD) who was inspired by the traditional cheese-making process using rennet. Unlike cheese, soybeans were coagulated using nigari seawater extract, which contains magnesium chloride, revolutionizing vegetarian cooking.

From a nutritional standpoint, tofu is an incredible powerhouse ingredient, high in plant-based protein, and low in saturated fats, making it an excellent meat alternative for vegans or vegetarians. With 9 grams of protein per ¼ cup serving size, tofu also provides our bodies with essential amino acids vital for growth and development, among other things. Tofu is also a source of trace minerals such as manganese and phosphorous, and healthy fats like omega 3 fatty acids, known for their anti-inflammatory properties and cholesterol-lowering capabilities.

Multiple studies have shown that consuming soy products, including tofu, may provide protection against certain types of cancer  [1]. These studies suggest that regular consumption of freshly made tofu dishes, edamame, and tempeh lowers the risk factors associated with developing cancer.

Finally, soy products are a great source of protein, which is essential for good health and disease prevention. As stated in [3], there are several benefits of eating soy, both in terms of fighting breast cancer and improving our overall health.

If you're looking to incorporate more delicious tofu recipes into your meal plans, the possibilities are endless! From crispy baked tofu and vegan fried rice to sesame ginger tofu lettuce wraps and coconut curry soup, tofu can add texture and flavor to any dish. Whether you're meal prepping or creating late-night dinners, tofu can be marinated in advance and pan-fried or baked for a quick and easy addition to any meal.

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  

Tofu's popularity has skyrocketed in recent years, and it's no surprise that this plant-based protein source is becoming a staple in kitchens worldwide. Advances in food packaging and transportation technology have made it easier than ever to find different types of tofu in most grocery stores, including silken/soft, firm/extra firm, smoked, marinated, sprouted, and baked/fried.

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 to modern-day advancements in the food industry, we now have access to incredible quality foods like tofu. Whether you're a vegan or simply looking to create delicious and nutritious meals, tofu can add texture, flavor, and essential nutrients to any dish. So why not start experimenting with tofu in your next meal plan?

Seach for Tofu inside the IVU website, CLICK HERE!

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