{"id":35462,"date":"2020-07-23T12:39:47","date_gmt":"2020-07-23T10:39:47","guid":{"rendered":"https:\/\/getindya.com\/?p=35462"},"modified":"2026-11-03T17:02:35","modified_gmt":"2026-11-03T16:02:35","slug":"8-tofu-recipes","status":"publish","type":"post","link":"https:\/\/getindya.com\/en\/8-tofu-recipes\/","title":{"rendered":"Tofu recipes: 8 different ways to cook it"},"content":{"rendered":"<p>Think tofu is a lost cause? These recipes might persuade you to call a truce.<\/p>\n<p>Sometimes called \u201cvegetarians&#8217; meat\u201d, tofu can belong in anyone&#8217;s kitchen, whether vegetarian, vegan or omnivorous.<\/p>\n<p>Its <strong>versatility<\/strong> and <strong>culinary potential<\/strong> are remarkable: marinated, glazed, scrambled, spreadable, in burgers, broths, grilled or stewed. There are many styles, including firm, silken and momen tofu.<\/p>\n<p>Made from soya, it can be a <strong>practical, affordable and nutritious protein source<\/strong>. Calcium content varies greatly with the coagulant and product, so it does not always exceed dairy.<\/p>\n<p>Try these 8 tofu recipes.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-20382 \" src=\"https:\/\/getindya.com\/wp-content\/uploads\/Hamburguesa-con-tofuero-300x300.webp\" alt=\"rosemary tofu bun with aubergine, courgette and balsamic vinegar - INDYA recipes\" width=\"819\" height=\"819\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/Hamburguesa-con-tofuero-300x300.webp 300w, https:\/\/getindya.com\/wp-content\/uploads\/Hamburguesa-con-tofuero-150x150.webp 150w, https:\/\/getindya.com\/wp-content\/uploads\/Hamburguesa-con-tofuero.webp 600w\" sizes=\"auto, (max-width: 819px) 100vw, 819px\" \/><\/p>\n<h2><span style=\"font-weight: 400\">Rosemary-smoked tofu bun with aubergine, courgette and balsamic vinegar<\/span><b> <\/b><\/h2>\n<p><span style=\"font-weight: 400\"> <\/span><b>I<\/b><b>ngredients:\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Firm tofu &#8211;<\/span><i><span style=\"font-weight: 400\"> 100 g<\/span><\/i><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Courgette &#8211;<\/span><i><span style=\"font-weight: 400\"> 50 g<\/span><\/i><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Aubergine &#8211;<\/span><i><span style=\"font-weight: 400\"> 50 g<\/span><\/i><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Iceberg lettuce &#8211; <\/span><i><span style=\"font-weight: 400\">20 g<\/span><\/i><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Balsamic vinegar &#8211;<\/span><i><span style=\"font-weight: 400\"> 10 g<\/span><\/i><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Fresh rosemary &#8211;<\/span><i><span style=\"font-weight: 400\"> 5 g<\/span><\/i><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Table salt <\/span><i><span style=\"font-weight: 400\">&#8211; 1 g<\/span><\/i><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Olive oil &#8211; <\/span><i><span style=\"font-weight: 400\">5 g (dessertspoon)<\/span><\/i><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Wholemeal bread &#8211; <\/span><i><span style=\"font-weight: 400\">80 g<\/span><\/i><\/li>\n<\/ul>\n<p><b>Method:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Press excess water from the tofu with a clean cloth or kitchen paper.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Cut courgette lengthways and aubergine into slices about 0.5 cm thick.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Brush a griddle with a little oil and heat over medium-high heat.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Add tofu and vegetables.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">For rosemary aroma, place a sprig beside the tofu and cover briefly. Avoid burning the herb or filling the kitchen with smoke.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Turn the vegetables when golden and add a pinch of salt.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">When turning the tofu, place the rosemary beneath it briefly and cover again, watching the heat.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Fill the burger bun with washed lettuce, tofu, aubergine, courgette and a drizzle of balsamic vinegar.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Close the bun and enjoy!<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">TIP: Toast the bun on the griddle for a minute if you prefer it crisp.<\/span><\/p>\n<p><b><i>Calories<span style=\"font-weight: 400\">: 395 kcal (with these quantities)<\/span><span style=\"font-weight: 400\"> <strong>P<\/strong><\/span>rotein: <span style=\"font-weight: 400\">23% of calories<\/span> Carbohydrates: <span style=\"font-weight: 400\">43% of calories<\/span> Fat: <span style=\"font-weight: 400\">34% of calories<\/span><\/i><\/b> The<span style=\"color: #32cacc\"> herb <a style=\"color: #32cacc\" href=\"https:\/\/www.elsevier.es\/es-revista-offarm-4-articulo-el-romero-planta-aromatica-con-13124840\" target=\"_blank\" rel=\"noopener\">rosemary<\/a><\/span> adds aroma and flavour and contains antioxidant compounds.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-20384 \" src=\"https:\/\/getindya.com\/wp-content\/uploads\/Tofu-plancha-con-ensalada-300x300.webp\" alt=\"grilled tofu with salad - Sports Nutrition\" width=\"834\" height=\"834\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/Tofu-plancha-con-ensalada-300x300.webp 300w, https:\/\/getindya.com\/wp-content\/uploads\/Tofu-plancha-con-ensalada-150x150.webp 150w, https:\/\/getindya.com\/wp-content\/uploads\/Tofu-plancha-con-ensalada.webp 600w\" sizes=\"auto, (max-width: 834px) 100vw, 834px\" \/><\/p>\n<h2><span style=\"font-weight: 400\">Grilled tofu with lamb&#8217;s lettuce, cherry tomatoes, cucumber and edamame<\/span><b> <\/b><\/h2>\n<p><span style=\"font-weight: 400\"> <\/span><b>I<\/b><b>ngredients:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Firm tofu &#8211;<\/span><i><span style=\"font-weight: 400\"> 100 g<\/span><\/i><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Olive oil &#8211;<\/span><i><span style=\"font-weight: 400\"> 7 g<\/span><\/i><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Lamb&#8217;s lettuce &#8211; <\/span><i><span style=\"font-weight: 400\">30 g<\/span><\/i><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Cherry tomatoes &#8211; <\/span><i><span style=\"font-weight: 400\">50 g<\/span><\/i><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Edamame &#8211;<\/span><i><span style=\"font-weight: 400\"> 40 g<\/span><\/i><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Sesame seeds &#8211;<\/span><i><span style=\"font-weight: 400\"> 5 g<\/span><\/i><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Cucumber &#8211; <\/span><i><span style=\"font-weight: 400\">40 g<\/span><\/i><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Table salt &#8211; <\/span><i><span style=\"font-weight: 400\">1 g<\/span><\/i><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Black pepper &#8211; <\/span><i><span style=\"font-weight: 400\">1 g<\/span><\/i><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Garlic &#8211; <\/span><i><span style=\"font-weight: 400\">3 g<\/span><\/i><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Radish &#8211; <\/span><i><span style=\"font-weight: 400\">30 g<\/span><\/i><\/li>\n<\/ul>\n<p><b>Method:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Wrap tofu in a clean cloth or kitchen paper and press out excess water.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Add oil and sliced garlic to a frying pan.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Once the garlic colours, sear the tofu for 2\u20133 minutes.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Meanwhile, bring water to the boil and add frozen edamame.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Cook for 3\u20135 minutes or according to the packet, drain and cool under cold running water.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Wash and chop cucumber, cherry tomatoes and radish and arrange with the salad leaves.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Add the tofu and edamame, season and garnish with seeds.<\/span><\/li>\n<\/ul>\n<p><b><i>Kcal<span style=\"font-weight: 400\">: 282kcal (with these quantities)<\/span><span style=\"font-weight: 400\"><br \/>\n<strong>P<\/strong><\/span>rotein: <span style=\"font-weight: 400\">26% of calories<\/span><br \/>\nCarbohydrates: <span style=\"font-weight: 400\">17% of calories<\/span><br \/>\nFat: <span style=\"font-weight: 400\">57% of calories<\/span><\/i><\/b><\/p>\n<p><span style=\"font-weight: 400\">Edamame are immature soya beans, a useful accompaniment to tofu dishes and a source of protein and fibre.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-20381 \" src=\"https:\/\/getindya.com\/wp-content\/uploads\/Hamburguesa-casera-tofu-300x300.webp\" alt=\"tofu recipes - INDYA - Sports Nutrition\" width=\"828\" height=\"828\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/Hamburguesa-casera-tofu-300x300.webp 300w, https:\/\/getindya.com\/wp-content\/uploads\/Hamburguesa-casera-tofu-150x150.webp 150w, https:\/\/getindya.com\/wp-content\/uploads\/Hamburguesa-casera-tofu.webp 600w\" sizes=\"auto, (max-width: 828px) 100vw, 828px\" \/><\/p>\n<h2><span style=\"font-weight: 400\">Homemade tofu burger<\/span><b> <\/b><\/h2>\n<p><span style=\"font-weight: 400\"> <\/span><b>I<\/b><b>ngredients:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Firm tofu &#8211;<\/span><i><span style=\"font-weight: 400\"> 100 g<\/span><\/i><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Garlic &#8211; <\/span><i><span style=\"font-weight: 400\">10 g<\/span><\/i><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Onion &#8211; <\/span><i><span style=\"font-weight: 400\">50 g<\/span><\/i><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Red pepper &#8211;<\/span><i><span style=\"font-weight: 400\"> 50 g<\/span><\/i><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Tamari soya sauce &#8211; <\/span><i><span style=\"font-weight: 400\">20 g<\/span><\/i><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Wheat flour &#8211; <\/span><i><span style=\"font-weight: 400\">20 g<\/span><\/i><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Table salt &#8211; <\/span><i><span style=\"font-weight: 400\">1 g<\/span><\/i><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Black pepper &#8211; <\/span><i><span style=\"font-weight: 400\">1 g<\/span><\/i><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Olive oil &#8211;<\/span><i><span style=\"font-weight: 400\"> 10 g<\/span><\/i><\/li>\n<\/ul>\n<p><b>Method:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Chop onion, garlic and red pepper and saut\u00e9 in a little oil.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Mash the tofu with a fork.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Mix in the vegetables.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Add soya sauce and flour.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Combine and shape into burgers.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Cook both sides in a little oil until golden and thoroughly cooked.<\/span><\/li>\n<\/ul>\n<p><b><i>Kcal<span style=\"font-weight: 400\">: 337 kcal (with these quantities)<\/span><span style=\"font-weight: 400\"><br \/>\n<strong>P<\/strong><\/span>rotein: <span style=\"font-weight: 400\">20% of calories<\/span><br \/>\nCarbohydrates: <span style=\"font-weight: 400\">34% of calories<\/span><br \/>\nFat: <span style=\"font-weight: 400\">45% of calories<\/span><\/i><\/b><\/p>\n<p><span style=\"font-weight: 400\">Calcium-set tofu can be calcium-rich, but amounts vary. The original comparison gives 204 mg per 100 g of tofu and 125 mg per 100 ml of cow\u2019s milk. Check the product label rather than applying those values to all tofu; its coagulant affects content and availability.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-20380 \" src=\"https:\/\/getindya.com\/wp-content\/uploads\/Granos-de-avena-con-tofu-ajos-tiernos-y-zanahoria-1-300x300.webp\" alt=\"tofu recipes - INDYA - Sports Nutrition\" width=\"837\" height=\"837\" title=\"\"><\/p>\n<h2><strong><span style=\"font-weight: 400\">Spelt with curried tofu, young garlic and carrot<\/span><\/strong><b> <\/b><\/h2>\n<p><span style=\"font-weight: 400\"> <\/span><b>I<\/b><b>ngredients:\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><i><span style=\"font-weight: 400\">Firm tofu &#8211; 80 g<\/span><\/i><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Young garlic &#8211; 50 g<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Carrot &#8211; 60\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Olive oil &#8211; 5 g<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Table salt &#8211; 2 g<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Garlic &#8211; 2\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Cooked spelt &#8211; 70 g<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Curry powder &#8211; 1<\/span><\/li>\n<\/ul>\n<p><b>Method:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Wash and finely slice the carrot and young garlic.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Saut\u00e9 with a little oil and chopped garlic.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Press excess water from the tofu with a clean cloth.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Dice and coat with curry powder and any other spices you like.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Saut\u00e9 the tofu in an oiled pan.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Add the vegetables and cooked spelt and toss together.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Serve and enjoy!<\/span><\/li>\n<\/ul>\n<p><b><i>Kcal<span style=\"font-weight: 400\">: 276 Kcal (with these quantities)<\/span><span style=\"font-weight: 400\"><br \/>\n<strong>P<\/strong><\/span>rotein: <span style=\"font-weight: 400\">20% of calories<\/span><br \/>\nCarbohydrates: <span style=\"font-weight: 400\">41% of calories<\/span><br \/>\nFat: <span style=\"font-weight: 400\">39% of calories<\/span><\/i><\/b><\/p>\n<p><span style=\"font-weight: 400\">Wholegrain <span style=\"color: #32cacc\"><a style=\"color: #32cacc\" href=\"https:\/\/www.espelta.net\/\" target=\"_blank\" rel=\"noopener\"><span style=\"color: #32cacc\">sp<\/span>elt<\/a><\/span> contains fibre, including insoluble fibre, which can support bowel regularity alongside adequate fluid intake.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-20379 \" src=\"https:\/\/getindya.com\/wp-content\/uploads\/Caldo-de-verduras-con-tofu-y-setas-1-300x300.webp\" alt=\"vegetable broth with mushrooms\" width=\"833\" height=\"833\" title=\"\"><\/p>\n<h2><span style=\"font-weight: 400\">Vegetable broth with tofu and mushrooms<\/span><b> <\/b><\/h2>\n<p><span style=\"font-weight: 400\"> <\/span><b>I<\/b><b>ngredients:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><i><span style=\"font-weight: 400\">Water &#8211; <\/span><span style=\"font-weight: 400\">500 g<\/span><\/i><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Shiitake mushrooms &#8211; <\/span><span style=\"font-weight: 400\">100 g<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Spring onion <\/span><span style=\"font-weight: 400\">&#8211; 40 g<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Garlic &#8211;<\/span><span style=\"font-weight: 400\"> 5 g<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Table salt &#8211;<\/span><span style=\"font-weight: 400\"> 2 g<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Black pepper <\/span><span style=\"font-weight: 400\">&#8211; 2 g<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Firm tofu &#8211;<\/span><span style=\"font-weight: 400\"> 100 g<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Leek <\/span><span style=\"font-weight: 400\">&#8211; 40 g<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Red tomato &#8211;<\/span><span style=\"font-weight: 400\"> 50 g<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Red pepper &#8211;<\/span><span style=\"font-weight: 400\"> 40 g<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Carrot <\/span><span style=\"font-weight: 400\">&#8211; 40 g<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Olive oil <\/span><span style=\"font-weight: 400\">&#8211; 5 g<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Onion<\/span><span style=\"font-weight: 400\"> &#8211; 40 g<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Potato &#8211;<\/span><span style=\"font-weight: 400\"> 100 g<\/span><\/li>\n<\/ul>\n<p><b>Method:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Heat a little oil in a saucepan.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Peel, wash and chop carrot, potato and onion.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Saut\u00e9 onion first, then add chopped tomato, carrot, potato, leek and pepper.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Cover with water and simmer for 1 and a half hours to make the broth.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Heat a little oil in a frying pan.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Add finely chopped spring onion and garlic.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Once golden, add sliced mushrooms.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Season and saut\u00e9 together.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Add the prepared broth to the saut\u00e9ed vegetables.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Press excess water from the tofu with a clean cloth or kitchen paper.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Dice and add to the broth.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Simmer until the mushrooms are fully cooked and tofu is heated through.<\/span><\/li>\n<\/ul>\n<p><b><i>Kcal<span style=\"font-weight: 400\">: 337kcal (with these quantities)<\/span><span style=\"font-weight: 400\"><br \/>\n<strong>P<\/strong><\/span>rotein: <span style=\"font-weight: 400\">20% of calories<\/span><br \/>\nCarbohydrates: <span style=\"font-weight: 400\">49% of calories<\/span><br \/>\nFat: <span style=\"font-weight: 400\">31% of calories<\/span><\/i><\/b><\/p>\n<p>Tofu is a plant food supplying protein with all essential amino acids. An amino acid profile describes the amino acids present in a food.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-20383 \" src=\"https:\/\/getindya.com\/wp-content\/uploads\/Noodles-de-arroz-con-verduras-y-tofu-300x300.webp\" alt=\"tofu recipes - INDYA - Sports Nutrition\" width=\"837\" height=\"837\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/Noodles-de-arroz-con-verduras-y-tofu-300x300.webp 300w, https:\/\/getindya.com\/wp-content\/uploads\/Noodles-de-arroz-con-verduras-y-tofu-150x150.webp 150w, https:\/\/getindya.com\/wp-content\/uploads\/Noodles-de-arroz-con-verduras-y-tofu.webp 600w\" sizes=\"auto, (max-width: 837px) 100vw, 837px\" \/><\/p>\n<h2><strong><span style=\"font-weight: 400\">Rice noodles with tofu, peas, pepper, red onion and soya sauce<\/span><\/strong><b> <\/b><\/h2>\n<p><span style=\"font-weight: 400\"> <\/span><b>I<\/b><b>ngredients:\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><i><span style=\"font-weight: 400\">Rice noodles &#8211; 60 g<\/span><\/i><\/li>\n<li style=\"font-weight: 400\"><i><span style=\"font-weight: 400\">Red pepper &#8211; 50 g<\/span><\/i><\/li>\n<li style=\"font-weight: 400\"><i><span style=\"font-weight: 400\">Cooked peas &#8211; 30 g<\/span><\/i><\/li>\n<li style=\"font-weight: 400\"><i><span style=\"font-weight: 400\">Red onion &#8211; 50 g<\/span><\/i><\/li>\n<li style=\"font-weight: 400\"><i><span style=\"font-weight: 400\">Firm tofu &#8211; 80 g<\/span><\/i><\/li>\n<li style=\"font-weight: 400\"><i><span style=\"font-weight: 400\">Tamari soya sauce &#8211; 10 g<\/span><\/i><\/li>\n<li style=\"font-weight: 400\"><i><span style=\"font-weight: 400\">Chives &#8211; 5 g<\/span><\/i><\/li>\n<li style=\"font-weight: 400\"><i><span style=\"font-weight: 400\">Olive oil &#8211; 7 g<\/span><\/i><\/li>\n<li style=\"font-weight: 400\"><i><span style=\"font-weight: 400\">Lime juice &#8211; 5 g<\/span><\/i><\/li>\n<\/ul>\n<p><b>Method:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Cook the rice noodles according to the packet.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Wash and chop pepper and onion and saut\u00e9 in olive oil.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Once they begin to brown, add drained, diced tofu.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Continue cooking, then add soya sauce, cooked noodles and cooked peas and toss together.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Serve with lime juice and finely chopped chives.<\/span><\/li>\n<\/ul>\n<p>TIP: The original recipe includes a suggestion to toast bread briefly for extra crunch; bread is optional and is not listed in this noodle recipe. <b><i>Calories<span style=\"font-weight: 400\">: 437 kcal (with these quantities)<\/span><span style=\"font-weight: 400\"> <strong>P<\/strong><\/span>rotein: <span style=\"font-weight: 400\">15% of calories<\/span> Carbohydrates: <span style=\"font-weight: 400\">59% of calories<\/span> Fat: <span style=\"font-weight: 400\">17% of calories<\/span><\/i><\/b> Rice noodles are often made with more than 90% rice flour; check the label. They are a useful carbohydrate source for tofu dishes. The original macro percentages above do not total a complete distribution and need editorial review.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-20378 \" src=\"https:\/\/getindya.com\/wp-content\/uploads\/Berenjena-rellena-de-carne-picada-1-300x300.webp\" alt=\"aubergine with tofu\" width=\"834\" height=\"834\" title=\"\"><\/p>\n<h2><strong><span style=\"font-weight: 400\">Aubergine stuffed with tofu<\/span><\/strong><b> <\/b><\/h2>\n<p><span style=\"font-weight: 400\"> <\/span><b>I<\/b><b>ngredients:\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><i><span style=\"font-weight: 400\">Aubergine &#8211; 200 g (medium piece)<\/span><\/i><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Onion &#8211; 100 g (medium piece)<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Garlic powder &#8211; 1 g1 (pinch)<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Black pepper &#8211; 1 g (pinch)<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Table salt &#8211; 1 g (pinch)<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Dried oregano &#8211; 1 g (pinch)<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Canned chopped or sieved tomatoes &#8211; 100 g (lata)<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Olive oil &#8211; 5 g (dessertspoon)<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Firm tofu &#8211; 150 g (piece)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-size: 10pt\"><b>Method:<\/b><\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Halve the aubergine and score the flesh.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Place on a plate with a little water and microwave for about 5 minutes to soften.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Carefully scoop out the flesh, chop it and reserve the skins.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Saut\u00e9 peeled, chopped onion and aubergine flesh in a little olive oil.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Press excess water from the tofu using a clean cloth or kitchen paper.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Once the vegetables begin to brown, add diced tofu, salt, garlic powder, oregano and pepper.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Cover to cook, then add chopped tomatoes and simmer over medium-high heat.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Spoon the mixture into the reserved aubergine skins.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Bake in a preheated oven at 180\u00b0C for 20 minutes, until cooked through.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Remove and enjoy! :)<\/span><\/li>\n<\/ul>\n<p><b><i>Kcal<span style=\"font-weight: 400\">: 356kcal (with these quantities)<\/span><span style=\"font-weight: 400\"><br \/>\n<strong>P<\/strong><\/span>rotein: <span style=\"font-weight: 400\">25% of calories<\/span><br \/>\nCarbohydrates: <span style=\"font-weight: 400\">35% of calories<\/span><br \/>\nFat: <span style=\"font-weight: 400\">40% of calories<\/span><\/i><\/b><\/p>\n<p>Many aubergine antioxidant compounds occur in the skin, so keeping the washed, edible skin can contribute to your tofu dishes.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-20385 \" src=\"https:\/\/getindya.com\/wp-content\/uploads\/Tofu-teriyaki-con-arroz-300x300.webp\" alt=\"tofu recipes - INDYA - Sports Nutrition\" width=\"833\" height=\"833\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/Tofu-teriyaki-con-arroz-300x300.webp 300w, https:\/\/getindya.com\/wp-content\/uploads\/Tofu-teriyaki-con-arroz-150x150.webp 150w, https:\/\/getindya.com\/wp-content\/uploads\/Tofu-teriyaki-con-arroz.webp 600w\" sizes=\"auto, (max-width: 833px) 100vw, 833px\" \/><\/p>\n<h2><strong><span style=\"font-weight: 400\">Rice with teriyaki tofu<\/span><\/strong><b> <\/b><\/h2>\n<p><span style=\"font-weight: 400\"> <\/span><b>I<\/b><b>ngredients:\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><i><span style=\"font-weight: 400\">Rice &#8211; 60 g<\/span><\/i><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Teriyaki sauce &#8211; 10 g<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Parsley &#8211; 2 g\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Firm tofu &#8211; 100 g<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Sesame seeds &#8211; 5 g<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Chives &#8211; 2 g<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Red pepper &#8211; 30 g<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Table salt &#8211; 1 g<\/span><\/li>\n<\/ul>\n<p><b>Method:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Boil rice in salted water for approximately 20 minutes, drain and transfer to a bowl.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Saut\u00e9 diced tofu in a hot pan with<\/span> <span style=\"font-weight: 400\">teriyaki sauce<\/span>.<\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Top the rice with tofu, chopped chives, parsley, red pepper (saut\u00e9 first if you like) and sesame seeds.<\/span><\/li>\n<\/ul>\n<p><b><i>Kcal<span style=\"font-weight: 400\">: 370kcal (with these quantities)<\/span><span style=\"font-weight: 400\"><br \/>\n<strong>P<\/strong><\/span>rotein: <span style=\"font-weight: 400\">18% of calories<\/span><br \/>\nCarbohydrates: <span style=\"font-weight: 400\">57% of calories<\/span><br \/>\nFat: <span style=\"font-weight: 400\">24% of calories<\/span><\/i><\/b><\/p>\n<p>Compare teriyaki sauce labels. The original article highlights 3 ingredients: salt, sugar and monosodium glutamate. Consider sodium and added sugar in the portion; the presence of permitted glutamate alone does not establish poor nutritional quality.<\/p>\n<p><span style=\"font-weight: 400\">If these recipes leave<\/span><span style=\"font-weight: 400\"> you wanting more and a plan to support performance, explore <\/span><span style=\"font-weight: 400\">our <a href=\"https:\/\/getindya.com\/\">online sports nutritionist<\/a> services.<\/span><\/p>\n<p>&#8212;-<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Tofu\u2019s flavour potential is waiting to be discovered. Bring it out with these tips.<\/p>\n","protected":false},"author":9,"featured_media":26715,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"rop_custom_images_group":[],"rop_custom_messages_group":[],"rop_publish_now":"initial","rop_publish_now_accounts":[],"rop_publish_now_history":[],"rop_publish_now_status":"pending","footnotes":""},"categories":[219],"tags":[],"class_list":["post-35462","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-recipes"],"acf":[],"_links":{"self":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35462","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/comments?post=35462"}],"version-history":[{"count":1,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35462\/revisions"}],"predecessor-version":[{"id":35463,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35462\/revisions\/35463"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/media\/26715"}],"wp:attachment":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/media?parent=35462"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/categories?post=35462"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/tags?post=35462"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}