Tofu is a cheese like substance obtained from soy milk that is pressed into solid white blocks. It originated in China, and the process is quite similar to how cheese is made. It has mild flavor and versatile texture. It’s low in animal fat and calories but high in protein, amino acids, iron, calcium and vitamin B. This makes it the perfect substitute for meat. tofu can replace eggs and dairy, too.
It is an ideal food for vegetarians because it is easy to digest and contains no animal fats or cholesterol. Tofu is a good source of protein,it is also an excellent source of calcium, iron, magnesium, copper, zinc and vitamin B1. Tofu is available in two main kinds silken or soft tofu, and firm or regular tofu .
Tofu is a product without taste and smell.Tofu is very delicious if it is cooked properly. It can be baked, broiled, marinated, scrambled. It makes a great addition to soups. It instantly turns soup or salad into a substantial meal that leaves you feeling full for a long time. I like to season tofu with salt, pepper, garlic powder, paprika, and whatever else I feel like, and then I fry it with some minced garlic and extra virgin olive oil. I cook it until crisps up on the outside but still soft inside. For this purpose, I use extra firm tofu and slice it into small pieces.
Here is one of my favorite recipes;
Broccoli and tofu in garlic sauce with rice
I cut the tofu into wide strips and fry it in the pan for 6-8 minutes.Then I fry the ginger, garlic and paprika in 1 tablespoon olive oil until they become fragrant, add half of the spring onion and fry for another minute. Then I add 250g boiled rice and fry for about 5 minutes, add 200g blanched and chopped broccoli. In a separate small bowl I mix together soy sauce and water, then add this mixture to the broccoli and tofu, cook until the sauce thickens.
Salad with tofu, tomatoes and cucumber
For this delicious salad I take 450g firm tofu, rinse thoroughly and cut it into small cubes and place them in a medium sized mixing bowl.
In another bowl I add 1 teaspoon basil, 2 tablespoons wine vinegar, ¼ teaspoon oregano, ¼ cup olive oil, ½ teaspoon black pepper, 1 teaspoon salt and mix all these ingredients thoroughly, to make a marinade.Then I pour the marinade over the tofu cubes and set it aside for an hour or so.
In the mean time I separate the leaves of the lettuce head, wash them thoroughly and dry.
After an hour I add the sliced cucumbers, onion, tomatoes and black olives to the tofu and mix all the ingredients lightly.
I spread the lettuce leaves on a plate and pour the tofu and vegetable salad over them. The salad can be served immediately, or can be placed in the refrigerator for a short while.