Contents

• Properties of tofu
• How and with what do you eat tofu?
• Spaghetti with tofu
• Tofu and millet cutlets
• Vegetarian lard with tofu

Tofu is one of the products made from soy—a plant from the legume family, whose seeds have high nutritional value. More specifically, tofu, also called soy curd, is made from a soy beverage through a coagulation process. The taste of natural, unseasoned tofu is completely neutral. Instead, it absorbs the flavor and aroma of the spices added to it. This product is especially important in the diets of vegans and vegetarians, as it is a perfect substitute for meat and, when prepared correctly, can perfectly complement many dishes. What are the properties of tofu and how can we prepare it?

Properties of tofu

Tofu, in its simplest, natural form, consists primarily of soybeans, water, and a small amount of salt. It's notable for its high protein content, with 100 grams containing up to 10 grams of easily digestible protein. Therefore, tofu fits perfectly into a meat-free diet, which, for obvious reasons, can be low in protein. In addition, this Asian cottage cheese is a source of:

• B vitamins,
• Iron,
• Potassium,
• Phosphorus,
• Calcium,
• Zinc,
• Selenium.

How and with what do you eat tofu?

Because tofu doesn't have a distinctive flavor of its own, it's perfect for both savory and sweet dishes. It's served with rice, noodles, and vegetables, raw in salads, or as cheese for sandwiches. It can be used as a substitute for meat in goulash, but it can also be used to make wholesome, vegan cutlets or scrambled eggs. However, if you want to make a vegan cheesecake, tofu will successfully replace traditional cottage cheese. Tofu can be eaten raw, baked, fried, and grilled. If you want to give it a distinctive flavor, you can marinate it in soy sauce, olive oil, and your favorite spices. What other dishes can you prepare using this product?

Spaghetti with tofu

• Tofu - about 150 g
• Tomato passata - 500 g
• large onion
• 4 cloves of garlic
• olive oil
• Spaghetti noodles - 200 g
• Salt, pepper, smoked paprika, basil, oregano. Finely chopped onions in
  Brown in a pan with heated olive oil. Then add the diced tofu and sprinkle with smoked paprika. After a few minutes, pour the tomato passata over the mixture, add the crushed garlic, salt, and other spices. Let the sauce simmer for about 15 minutes and serve with cooked spaghetti.

Tofu and millet cutlets

• Tofu - 180 g
• Millet groats - approx. 0.5 cup
• chives
• frying oil
• Salt Pepper

Rinse the grits under running water and then cook them according to the package instructions. Meanwhile, place the tofu in a bowl and mash it with a fork. Once the gruel is ready, mix it thoroughly with the tofu and chopped chives. Season to taste with salt and pepper and form the resulting mixture into small cutlets. Add a few tablespoons of oil to a hot pan and fry the cutlets until browned on both sides. Cutlets can be served as a traditional dinner with potatoes and salad, on their own, or on a sandwich with pickled cucumber.

Vegetarian lard with tofu

• Tofu - 180 g
• Soy sauce - about 3 tbsp
• Onion
• Coconut oil - 1 tbsp
• Plant milk - 2 tbsp
• Garlic - 2 cloves
• sweet paprika, pepper

Add the bell peppers, two tablespoons of soy sauce, and plant-based milk to the tofu, which has been mashed with a fork to form a smooth paste, and mix thoroughly. Sauté finely chopped onions in coconut oil in a pan, then add a tablespoon of soy sauce at the end. Thoroughly mix most of the fried onions and freshly crushed garlic cloves with the previously seasoned and mashed tofu until a smooth, even mixture forms. Spread the prepared paste on the bread slices and sprinkle with the remaining onion. You can add a few slices of pickled cucumber. It's worth noting that vegan lard doesn't need to be salted, as soy sauce is quite salty. Enjoy!