Tofu as a meat substitute

Is tofu healthy or not? Tofu is by no means unhealthy, not only tastes delicious to vegetarians and is guaranteed meat-free. Soy curd originally comes from China, where it has been a staple food since ancient times. Tofu is now also becoming increasingly popular in Western countries, because it not only serves as a meat substitute for vegetarians, but also contributes to a healthy, low-calorie diet.

Tofu as healthy soy quark

Similar to quark made from  milk  , tofu is made from soy milk. The protein components of the soy milk are stimulated to coagulate by adding citric acid, sea salt, magnesium chloride or calcium sulfate (gypsum). These are then separated from the liquid by skimming, heating or squeezing. Depending on the variety, the quark is then more or less firmly pressed into one piece. Once the coagulant has been washed off, the tofu can be processed further.

Incidentally, tofu also owes its name to its origin: “To” means  bean in Chinese , “fu” stands for coagulation. Tofu is controversial in Germany because many producers use genetically modified soybeans for production. Organic tofu is therefore particularly popular, as organic manufacturers do not use genetic engineering.

Tofu: calories, nutritional values, ingredients

For a long time, tofu was only known to vegetarians and vegans. Due to its high protein content (14.7 grams per 100 grams), it is a valuable substitute for meat. But health-conscious meat eaters are now increasingly turning to tofu. And rightly so, because the soy dish only has 72 calories per 100 grams, but it is also full of valuable  nutrients :

In particular, the proportion of iron is noticeably high. There are also essential  amino acids , phytochemicals and B vitamins and E vitamins. Due to the high-quality protein, little fat and fluffy consistency, tofu is easy to digest and ensures a positive acid-base ratio in the body.

Prepare tofu: grill, marinate, fry

It is not for nothing that tofu is called the “culinary chameleon” by its lovers. After all, the soy dish in its basic form is rather neutral in taste. At the same time, tofu is very receptive to other flavors due to its porous structure. In Asia, for example, tofu is often marinated in beef or chicken broth and then prepared in dishes as a chicken or beef substitute.

The Europeans, too, dare to try ever more unusual variants of tofu preparation. Depending on the variety, the soy quark can be seasoned, marinated, roasted, grilled or placed in soups. However, tofu is still best known in Germany as a tofu sausage, tofu schnitzel or tofu burger.

Tofu recipe: Asian curry with tofu and mango

For two people, cut 250 grams of tofu into cubes and sear them in a wok. As soon as the tofu is fried golden yellow, remove the cubes. Then peel, dice and fry one mango and one onion. When the onions are translucent, pour 1/8 liter of vegetable stock and 1/8 liter of coconut milk over them. To thicken the sauce, stir in 2 tablespoons of peanut butter and bring to a boil, stirring. Now put the tofu cubes back into the sauce and season with curry powder, soy sauce, chili and fresh herbs. Serve with long grain rice as an accompaniment.


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