[DIAPORAMA] Rich in quality proteins and minerals, tofu is gradually finding its place in our menus. But if your children or your partner still wince at the thought of eating it, here are some recipes that will make them love tofu.
Tofu is soybean “milk” curdled and drained, more or less depending on the desired texture (silky tofu, semi-firm, firm).
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This curd block is rich in quality protein (16% on average in firm tofu) and a source of various minerals (magnesium, iron, calcium, etc.). Unlike proteins of animal origin, it is devoid of cholesterol and its fats are mostly unsaturated. Allied to vegetarians, it is also digestible and low in calories (about 120 calories per 100 g), and above all very easy to prepare.
>> To be consumed in moderation. If the phytoestrogens it contains raise questions (they are suspected of behaving like our estrogens and of promoting cancer or reproductive disorders), there is no problem if you consume them in moderation. Not easy to quantify the dose of tofu not to exceed but, in practice, it is enough not to consume it every day. Note, however, that due to its phytoestrogen content, it is not recommended for children under 3 years of age.
How to prepare it?
Cut it into cubes or slices, marinate it for at least 30 minutes in a mixture of soy sauce, garlic, ginger and 1 pinch of sugar, then brown it in the pan or add it at the end of cooking a wok of vegetables”, . Breaded with a veil of rice flour, it becomes crispy. Chopped, it replaces meat in mince, stuffed vegetables, Bolognese sauce. The smoked version is used as bacon in quiches and omelettes. As for silky tofu, it is eaten as a dessert with a coulis or honey, replaces fresh cream in a sauce, a soup…
How do you store leftover tofu?
It is placed in an airtight box filled with water (filtered or spring), which is renewed every 24 hours. It keeps for a week. Another option: freezing (only for firm tofu).
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Curry-style tofu with coconut milk Mix 2 shallots with 2 cloves of garlic and 1 tbsp. grated ginger. Fry this puree in 1 tbsp. tablespoon coconut oil in a wok. Add 20 cl of coconut milk, 1 tbsp. curry powder, bring to a simmer. Add 300 g of diced tofu, 1 tin of crushed tomatoes, salt and pepper and let reduce for 20 minutes over low heat. Serve with basmati rice.
Tofu croquettes Peel and chop 1 onion and 2 carrots. Brown them in a pan in a little olive oil, salt and pepper. Add 400 g of mixed tofu, 1 tbsp. paprika or curry, 2 eggs and 100 g flour (adjust the consistency by adding a little flour if necessary). Mix, leave to swell for 30 minutes, then cook small heaps of batter in a pan, in a little oil, for a few minutes on each side, until golden brown. Serve with salsa sauce and a green salad.
Silky chocolate cream Melt 200 g of chocolate in a bain-marie. Beat 400 g silken tofu with 1 tbsp. at s. of agave syrup or whole sugar to obtain a smooth texture then incorporate the melted chocolate and whip with an electric mixer for 1 or 2 min. Divide into ramekins then place in the fridge for 12 hours before tasting.
Creamy broccoli and silken tofu Rinse 2 broccoli, separate the bouquets. Peel 2 onions, chop them. Peel 3 potatoes and cut them into thin slices. Sauté the onions with the oil in a pot until they become translucent. Add the potatoes and broccoli. Pour 90 cl of vegetable broth and cook over low heat, covered, for 20 minutes. Mix. Add salt and pepper. Serve hot on the plate and add 1 tablespoon of silken tofu on top.
Hazelnut Tofu Crisps Mix 150 g of hazelnuts coarsely then mix them with 1 tbsp. garlic powder and chopped chives. Add salt and pepper. Cut 250 g plain tofu into pieces. Coat the pieces in maple syrup before rolling them in the hazelnut crumbs. 3 . Then plunge them into a sauté pan filled with very hot oil and brown for 2 minutes on each side.
Veggie steaks Chop 1 onion, melt it in the pan. Mix with 2 grated carrots. Add 400 g of mixed tofu, 2 eggs, 4 tbsp. cornstarch, 6 tbsp. small flakes of oats and 1 tbsp. level coffee with fine salt. Mix then leave to rest for 30 minutes. Form “steaks” using a metal circle. Brown them in a pan, about 4 minutes per side. Serve with a tomato coulis.
miso soup Dissolve 1 tbsp. tablespoon of white miso paste in a little water. Pour into a saucepan, add 1 liter of water, 1 sachet of dashi (Japanese groceries), 1 tbsp. tablespoons of dehydrated wakame (Japanese grocery stores) and simmer for 5 minutes. Grate 1 cm of fresh ginger, mince 2 spring onions and 2 Paris mushrooms, cut 100 g of tofu into cubes. Add them to the pan, give a broth, pour into 4 bowls.
Tofu en papillote Marinate 200 g diced tofu with 4 tbsp. soy sauce (or tamari), 1 tbsp. grated ginger and 1 pressed garlic clove. Cook 200 g of brown rice, divide it into 4 papillotes. Add 2 grated carrots, the tofu and its marinade, then cover with 80 g of cashew puree dissolved in 12 cl of water. Close the papillotes and bake for 25 minutes at 180°C (th. 6). Sprinkle with chopped parsley.
tofu fries Cut 300 g of tofu into long sticks 1 cm thick. Roll them in flour (or starch), then in beaten egg, and finally in breadcrumbs made up of equal parts chopped almonds, chopped hazelnuts and gomasio (a condiment made from salt and sesame , organic stores). Arrange the sticks on the dripping pan covered with baking paper and bake for 20 min at 190°C (th. 6-7).
Sun salad with tofu Drain 12 candied tomatoes (recover 4 tbsp of their oil) then slice them. Mix the tomatoes and reserved oil with 300 g diced tofu. Leave to marinate for a few hours in the fridge. Cook 250 g of whole penne pasta and cool them. Mix the penne with the tofu and its marinade, add 12 sliced olives, 2 tbsp. at s. of balsamic vinegar, 4 handfuls of fresh spinach and serve immediately.
Crème brûlée with silken tofu and mango Preheat the oven to 180°C (th. 6). In a robot, mix 2 eggs, 50 g of brown sugar, 1 sachet of vanilla sugar, 400 g of silken tofu, 40 cl of oat cream, 2 tbsp. maple syrup and a spoonful of grated coconut. Fill ramekins and bake for 10 to 15 minutes. Refrigerate for 1 hour. Just before serving, sprinkle with brown sugar and caramelize it with a blowtorch. Garnish with diced mango and grated coconut.
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