Dr Kaviraj Khialani – celebrity Master Chef, is a Mumbai based Author, Writer, Food Designer, Academician having specialised in over 33 international cuisines. Here he lists the various health benefits of Tofu and the interesting ways we can include it in our diets
Tofu also known as bean curd soft and relatively neutral ingredient is made up of condensed soy milk that is pressed into solid white blocks of varied softness and textures. Tofu can be made silken, soft, firm or extra firm as well depending on its method of manufacture. The technical term used is coagulating or curdling soy milk and to further process it into this interesting and nutritious must have in our diet!
It is naturally gluten free and low in fat and calories, being an important source of protein especially for vegans and vegetarians. Tofu also is power packed with important vitamins and minerals. Depending on which type of tofu we use it can be served along with sauces, salads, stir fries, smoothies and also on its own with a dipping variety of dips.
The key to cooking tofu is to u it with seasonings and sauces which will compliment and overall enhance the flavour of the end resultant dish on our plate. When blended it has a great creamy texture which can be used in a vegan form of mousse concept or a pudding as well and its essential for making a creamy ricotta, substitute in a lasagne recipe and vegan stuffed pasta.
Health Benefits of Tofu:
- Tofu aids in maintaining healthy cholesterol levels in our body.
- It promotes healthy weight and assists in weight loss.
- Tofu is beneficial for detoxifying our body as well.
- Tofu is considered good for our bones & skin.
- It is rich in Vitamin –B, calcium and iron as well.
- Tofu contains anti-oxidant properties, helps reduce blood pressure.
- It is a complete protein meat alternate for vegetarians.
- Tofu improves metabolic rate in our body.
How to use tofu in our kitchen & recipes?
- Tofu is an ingredient is familiar with most of us but unfortunately being used by very few, the reason being how to adapt and inculcate it easily into our recipes.
- The best way to explore tofu is to try it as per its textures I usually suggest to go with the firm and extra firm options first which can easily find its place with paneer in our kitchens.
- Try alternating tofu in place of paneer in the form of tofu bhurji, kababs, tikkas, koftas, and chunky tofu grilled steaks and on skewers with dips.
- The soft and silken ones go well into soups, salads, dips and health shakes as well.
- Tofu being easy to adapt to absorb seasonings and flavorings it can be modified by using marination of various types like curd based with spices, olive oil based with herbs, chili paste/chili sauce with soy and other ingredients like lemongrass, basil, galangal, Thai curry paste etc.
- Tofu scramble to substitute eggs is a good way to start with a breakfast option with some nice healthy bread and avocado on the side to balance it well.
- Tofu cooked in various Indian curries, gravies also comes out wonderful like tofu makhani, korma masala tofu, tofu jhalfrezi, kadai masala tofu with bell peppers, tofu in peanut butter and coconut cream sauce.
- Adding it to various Chinese, Thai, Indonesian, Malaysian, Sri-Lankan dishes works pretty well and the overall results come out very much positive.
- Tofu cutlets, tikkis, burgers or sliders also work well for mini meals/fast food concepts with health aspect attached.
Here are a couple of easy to make and Tasty Tofu Recipes:
Asian Grill Tofu Skewers
Ingredients
Firm tofu- 200 gms cut into cubes
For the marination
Olive oil- 2 tbsp
Ginger garlic paste- 1 tsp mix
Lemon grass – 4-5 pieces
Lemon juice- 2 tsp
Salt and pepper to taste
Red chili and turmeric powder- ½ tsp each
Garam masala powder- ½ tsp
Red chili sauce- 1 tsp
Soy sauce- 1 tbsp
Apply the above ingredients on the tofu as a marination and keep aside for 10-15 mins.
Onion cubes- ½ cup
Capsicum cubes- ½ cup
Mushrooms- ½ cup
Cherry tomatoes-8-10
To serve with:
Dips/chutneys/ketchup –as per taste/lime wedges.
To garnish:
Chopped coriander/mint/basil leaves- as required.
Method
1. Prepare all the ingredients for the recipe.
2. Cut the tofu into even sized cubes and apply the marination on it, keep aside for 10-12 mins.
3. Using satay sticks or skewers arrange the capsicums, mushrooms, onions, cherry tomatoes etc
4. Grease a non-stick grill/pan and cook the tofu skewers on all sides for 2 mins each side and remove.
5. Arrange on a serving plate or platter and serve with variety of dips/sauces/chutneys etc.
Chin Thai Tofu Noodles
Ingredients
Tofu- 150 gms- extra firm/firm variety
Oil- 2 tbsp
Chinese noodles- 150 gms boiled
Garlic- 1 tbsp. sliced
Ginger- 1 tbsp. chopped
Slit green and red chilies- 1 tbsp. each
Sliced onions- ½ cup
Lemon grass- 1 inch pieces- 4-6 pcs.
Carrots- ½ cup cut into strips.
Snow peas- 10-12 no.
Green/red capsicums- ½ cup sliced.
Spring onion greens- ½ cup sliced
Salt and pepper to taste
Soy sauce- 2 tbsp.
Chili vinegar- 2 tsp
Red chili sauce- 1 tbsp.
Green chili sauce- 1 tbsp.
Roasted crushed peanuts- 2 tbsp.
Method
1. Prepare all the ingredients for the stir fry noodles.
2. Heat oil in a wok/pan add in the garlic, ginger, chilies, saute for 15 seconds, add in the sliced onions and stir well.
3. Add in the vegetables, tofu, seasonings, sauces, noodles and stir fry well.
4. Cook for 2-3 mins, stirring occasionally and add in the chili vinegar towards the end and finally garnish with peanuts and greens and serve hot. Try the same recipe with shredded chicken/sliced prawn’s/ fish cubes etc also try using schezuan sauce as well to make it spicier.
Tofu and mushroom salad in lettuce cups
Ingredients
Tofu- 200 gms firm/ soft variety- crumbled
Oil- 2 tbsp
Garlic- 1 tsp chopped
Chopped green chilies- 1 tsp
Sliced shallots/red onions- ¼ cup
Fresh mushrooms- 1 cup sliced
Salt and crushed black pepper to taste
Soy sauce- 2 tbsp
Honey- 1 tsp
Lime juice- 2 tbsp
Red chili sauce- 1 tbsp
White wine/white vinegar- 1 tbsp
Peanut butter- 2 tbsp. dissolved with 4 tbsp. warm water
Spring onion greens- 3-4 tbsp. chopped
Lettuce leaves- crispy iceberg variety- 8-10 nos.
Assorted nuts/ seeds as desired to add crunch and flavour.
Method
1, Prepare all the ingredients for the cooked tofu mushroom salad.
2. Heat oil in a pan saute the garlic, chilies, onions for a minute, add in the mushrooms and saute.
3. Add in the seasonings, sauces, mix well and finally add in the crumbled tofu and peanut butter mixture, wine or vinegar and mix.
4. Cook well for 2-3 mins, and dish out the salad when chilled into crisp lettuce leaves, garnish it with nuts and seeds as desired, fresh micro greens/herbs like basil, parsley etc.
Try the same salad with chicken sausages and eggs, mincemeat/soy keema in combination with baked beans also tastes good in the same style.
Also read: A Date with Health
