Tofu is made from soybeans, and as such, is an excellent vegetarian protein source to include in your main meals. There are many beneficial reasons to include more vegetarian protein sources in your diet, both health wise and cost wise! But, when we recommend tofu as a meal option, many clients aren’t sure how to prepare it. So, here are some ways to add tofu to your meal repertoire!
- Add to a stir fry
Stir fries are a nutritious and easy mid-week meal to prepare, that are also delicious. An easy way to enjoy tofu is by adding it to a stir-fry, as it absorbs the flavours of the sauce beautifully. Simply pat down some firm tofu or tempeh and cut it into cubes. Then cook in your wok/fry pan in some extra virgin olive oil for 2-4 minutes, until lightly brown. Remove from pan and add in your vegetables, return tofu to pan and add sauces/herbs! Serve with soba noodles or brown rice! - Include in a wrap/sandwich
Tofu makes for a delicious and affordable sandwich/wrap filling. Simply pat down some firm tofu with a paper towel and slice thinly. Coat with a bit of extra virgin olive oil (EVOO) and your favourite spice blend (such as Moroccan) or coat with a marinade of choice (e.g. honey soy or chilli lime). Pan fry for 1-2 minutes on each side, until lightly golden. Pair with some salad and avocado on wholegrain bread/wrap and enjoy! - Make Scrambled tofu
Fan of scrambled eggs? Try scrambled tofu as a way to mix things up! Simply heat some extra virgin olive oil in a pan over a medium-high heat. Add a block of firm tofu and mash with a fork or potato masher, until crumbly. Sautee with some herbs/spices of your choice such as garlic powder and turmeric, then a dash of milk of choice plus grated parmesan or nutritional yeast (if vegan) to give it a creamier scrambled egg texture. Serve with seeded toast! - Add to curry
Similar to stir fries, curries act as a wonderful vehicle for tofu because tofu absorbs all the delicious sauce and flavour. Cook your curry as you usually would with your favourite paste, coconut milk, and veggies. Add in cubed firm tofu when there is about 10-20 minutes to go and allow it to simmer away and absorb the flavour! - Include in a smoothie
One of the easiest ways to enjoy tofu for smoothie lovers is by adding it into your morning blend! Silken tofu works wonderfully in smoothies due to its soft texture and neutral taste. It’s a great way to boost the protein and fibre content of your smoothie, and you won’t even know it’s in there! Try blending some silken tofu with your milk of choice, frozen berries and a spoonful of peanut butter or chia seeds.
For expert dietary support to meet your unique goals and requirements, book your first appointment with one of our wonderful Accredited Practising Dietitians today.
Written by Amanda Smith, Accredited Practising Dietitian.
