Description

Soya Tofu – A Versatile, Protein-Packed Superfood

Description:
Soya Tofu, also known as soybean curd, is a versatile and nutritious plant-based protein made from soybeans. It is rich in protein, low in fat, and contains all nine essential amino acids, making it an excellent choice for vegetarians and vegans. The texture of tofu can range from soft and silken to firm, making it suitable for a variety of dishes, from curries to stir-fries.

Nutritional Benefits:

• High in Protein: Soya Tofu is a great source of complete plant-based protein, ideal for muscle repair and growth.
• Low in Fat: A healthy alternative to meat, Soya Tofu is low in fat, particularly saturated fat.
• Rich in Iron and Calcium: Tofu is a good source of iron and calcium, essential for blood circulation and bone health.
• Contains Antioxidants: Packed with antioxidants, it helps reduce oxidative stress and promote overall health.
• Heart-Healthy: The high content of polyunsaturated fats helps to maintain healthy cholesterol levels.

Uses:

• Curries: Soya Tofu absorbs the flavors of the curry, making it a perfect ingredient for rich and spicy gravies.
• Stir-Fries: Firm tofu can be used in stir-fries and is great when sautéed with vegetables and spices.
• Smoothies & Desserts: Silken tofu blends well in smoothies and desserts, adding creaminess without overpowering flavors.
• Grilled or Baked: It can be marinated and grilled or baked for a crispy texture, perfect for salads or as a snack.

Preparation:

1. Boiling: Soft tofu is ideal for soups or gravies, while firm tofu can be boiled, grilled, or sautéed.
2. Sautéing/Frying: Press out excess water from firm tofu, cube it, and sauté or fry until golden brown.
3. Marinating: Tofu absorbs flavors well, so marinate it in sauces or spices for added taste before cooking.

Storage:

• Unopened Tofu: Store in the refrigerator, in its original packaging, until the expiration date.
• Opened Tofu: Store in an airtight container with water to keep it fresh for up to 3-4 days. Change the water daily.

Allergen Information:
Contains soybeans. Suitable for those following a plant-based diet but may not be suitable for individuals with soy allergies.

Benefits of Soya Tofu in Recipes:

• Provides a rich source of plant-based protein, perfect for vegans and vegetarians.
• A low-calorie food that helps in maintaining a balanced diet.
• Extremely versatile in cooking, allowing for a wide range of flavors and textures in different cuisines.

–> Recipes

Ingredients:

• 200g Soya Tofu (cut into small pieces)
• 1 tablespoon oil
• 1 tablespoon butter
• 1 onion (finely chopped)
• 2 tomatoes (pureed) or spinach (palak)
• 1 teaspoon turmeric powder
• 1 teaspoon cumin powder
• 1 teaspoon coriander powder
• 1/2 teaspoon red chili powder
• Salt to taste
• 1/4 cup milk cream
• Fresh cilantro for garnish

Instructions:

1. Prepare the Tofu:
   • Cut the tofu into small pieces.
   • Important: Do not over-fry the tofu, as it can become rubbery. Instead, boil the tofu.
   • Boil water in a pan, add the tofu pieces, and boil for about 5-7 minutes.
2. Prepare the Curry Gravy:
   • Heat oil and butter in a pan over medium heat.
   • Add finely chopped onions and sauté until golden brown.
   • Add the pureed tomatoes (or spinach for a palak-based curry) and cook for 5 minutes.
   • Add turmeric powder, cumin powder, coriander powder, red chili powder, and salt. Mix well and cook for another 5 minutes until the spices release their aroma.
3. Add Cream and Butter:
   • Add 1/4 cup of milk cream to the curry, stirring to blend the creamy texture into the gravy.
   • Let it simmer for 3-4 minutes to thicken and create a rich texture.
4. Combine Tofu and Curry Gravy:
   • Once the tofu is boiled, drain the water and gently add the tofu pieces to the curry gravy.
   • Mix the tofu gently, ensuring it is well-coated with the gravy.
   • Let the tofu simmer in the curry for 5-7 minutes, allowing it to absorb the flavors.
5. Final Touches:
   • Taste and adjust the seasoning as needed.
   • Garnish with fresh cilantro for added freshness.
6. Serve:
   • Serve hot with roti, rice, or naan.

Caution: Do not over-fry the tofu, as it will become rubbery and lose its soft texture. Boiling the tofu ensures it remains tender and absorbs the flavor of the curry.