all about tofu + high-protein tofu recipes

All About Tofu! + High-Protein Tofu Recipes

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Also note: While I am a certified nutrition coach, I am not a medical doctor. Information here is not intended to be a replacement for the advice you should seek from your doctor.

Whoever says that plant-based foods are low in protein.. is certainly wrong! My high-protein tofu recipes will definitely prove the point that finding plant-based sources of proteins is not as hard as some might tell you… it’s just a matter of making the right choices!

In addition, tofu is an incredible ingredient for several other reasons. It is extremely versatile and you can consume it in an endless variety of different preparations. It’s even good raw if you know how to prep it! Extra-firm, firm, soft, or silken: these are only a few variants of this amazing plant-based food.

But this is certainly not all! Willing to learn more about this food and discover some tasty and easy high-protein tofu recipes? Then, you are in the right place!

A High-Protein Plant-based Ingredient: discover all the amazing health benefits of tofu!

Tofu is a trendy plant food derived from soy. Basically, its production consists of curdling fresh soy milk, pressing it into a solid block, and then cooling it.

This versatile – and very cheap!– ingredient has been around for many centuries, especially in Eastern and Southern-Asian countries, where it is a very popular component of many different traditional dishes. But let’s be honest, a part of its popularity is also linked to its amazing properties!

The most talked about is certainly the fact that it is an incredible source of plant proteins. Indeed, a 4 oz serving (cooked), provides approximately 14 grams of protein, which is almost one-third of the average woman’s protein needs for the day – though I certainly recommend more for retaining lean body mass and its other various benefits. This is certainly not bad considering that this ingredient is extremely versatile and can be easily inserted into your daily diet.

But what is even greater is the fact that it comes with very few fats and carbs, and no bad (LDL) cholesterol! Studies even show that the regular consumption of tofu is associated with a reduction in “bad” cholesterol levels and improved endothelial function (the lining of blood vessels that control blood pressure and flow). The merits for this go to the isoflavones and lecithins contained in tofu – precious compounds that can also help to reduce menopausal symptoms.

Moreover, these isoflavones may help protect against some cancersand to prevent severe forms of osteoporosis. Studies show that women who consume soy in early childhood have an even greater reduced risk of breast cancer compared to those who begin consumption later in life.

However, overconsumption of soy – especially in menopausal women – may present some risks, as isoflavones interact with the regular production of estrogen (the link in regard is still unclear). What is clear, instead, is that soy does not impact sperm quality and levels of testosterone in male consumers.

Last but not least, tofu contains precious omega-3 fatty acids, which can help promote good heart health and reduce the levels of inflammation in our body. Studies show that soy may help prevent chronic diseases like heart diseases and type-2 diabetes.

Tofu: Some Nutrition Facts

Tofu is a very good source of protein and is rich in several precious micro-nutrients. Among them are calcium, copper, selenium, iron, zinc, and vitamin A.

Depending on the type of coagulant used to make tofu, its nutrient content may vary. For instance, nigari-set tofu contains slightly more fat and potassium but less protein, fiber, and calcium. Here are the values for a serving of regular soft tofu:

  • Calories: 144
  • Protein: 17 grams
  • Carbs: 3 grams
  • Fiber: 2 grams
  • Fat: 9 grams
  • Calcium: 53% of the Daily Value (DV)
  • Manganese: 51% of the DV
  • Copper: 42% of the DV
  • Selenium: 32% of the DV
  • Vitamin A: 18% of the DV
  • Phosphorus: 15% of the DV
  • Iron: 15% of the DV
  • Magnesium: 14% of the DV
  • Zinc: 14% of the DV

Fun Facts about Tofu

  • Soybean products include both unfermented and fermented foods. Unfermented foods include tofu, soymilk, edamame, soy nuts, and sprouts. On the other hand, fermented soy products include – miso, tempeh, natto, and soy sauce.
  • Soybeans contain hormone-like substances called phytoestrogens, one example being isoflavones. Isoflavones are very strong antioxidants and can mimic the effects of estrogen.
  • 2021-22 world soybean production is around 353 million metric tons. The USA is currently the world leader in soybean production.
  • Written evidence shows that tofu was already popular in 3000 BC in ancient China.

Ingredient Selection Tips

An important detail to consider when choosing your soy products is the origin of the soy. I always prefer non-GMO over GMO soy products! While the difference between the two is not always clear – when in doubt, choose the most natural product.

Organic soy products are often a better choice if your pocketbook allows them. Look for information on the origin of the raw material on the packaging itself, or – if you cannot find them – ask the seller.

Also, check the expiration date of the product, and visually inspect the packaging itself for any damage that could affect the quality of the product.

High-Protein Tofu Recipes

Tofu can be prepared in many different ways, depending on the type of tofu you choose. For example, silken tofu is great in the preparation of desserts and soups, while hard tofu is perfect for stews or nuggets.

An extremely versatile ingredient!

Moreover, tofu has a very delicate taste, and can therefore be used as a “sponge” to absorb the flavors of the other ingredients and sauces used during the preparation of your favorite recipes!

I have plenty of recipes for tofu, all of which are delicious and super high in plant protein!
Among my favorites are Sweet & Spicy Thai Pineapple Curry with Crispy Tofu, Easy Tofu Chorizo, Easy Mexican Eggs Benedict w/ Tofu Chorizo & Chipotle Hollandaise, Tofu Burgers with Veggies, Vegan Lasagna with Tofu Ricotta and Veggies, and Shepherd’s Pie Vegan Tofu Cauliflower Recipe.

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Sweet & Spicy Thai Pineapple Curry with Crispy Tofu
Vegan Pineapple Tofu Curry: the perfect healthy comfort food! This recipe is super nourishing, simple, and quick to make, with just 10 minutes to prep all the ingredients.
Check out this recipe
Vegan Pineapple Tofu Curry -Sweet & Spicy recipe
Tofu Chorizo
One of my latest obsessions: Vegan Tofu ChorizoQuick and easy to make, it is a healthier version of the "traditional" chorizo. No unnecessary fats and calories are added to this dish!
Check out this recipe
mexican eggs benedict with tofu chorizo chipotle hollaindaise served in a white plate
Easy Mexican Eggs Benedict w/ Tofu Chorizo & Chipotle Hollandaise
Who likes Eggs Benedict and who likes Huevos Rancheros!? You no longer have to choose with this Mexican Eggs Benedict! This is a healthy and vegetarian Mexican recipe, and is far easier to make than traditional eggs benedict.
Check out this recipe
mexican eggs benedict with chipotle hollandaise
Shepherd’s Pie Vegan Tofu Cauliflower Recipe
Check out this easy, plant-based, light, and healthy vegan Shepherd's Pie recipe! Kid-friendly and great for weight loss! Recipe with Irish and UK roots.
Check out this recipe
Shepherd's Pie Vegan tofu cauliflower
Amazing Asian Tofu Stir Fry
This Vegan Asian tofu stir fry demonstrates that you can use all kinds of vegetables to make a delicious Asian stir fry! No baby corn? No problem! Use up your extra vegetables to make this healthy plant-based dinner / lunch!
Check out this recipe
White plate with Asian tofu stir fry
Tofu Burgers with Veggies
Sick of your usual veggie burgers? These Tofu Burgers are here for you! 🍔🥕Made with just 5 basic ingredients (plus a couple of spices and herbs), these plant-based patties are incredibly tasty, high in protein and fiber, and super quick to make!
Check out this recipe
tofu potato burger
Vegan Lasagna with Tofu Ricotta and Veggies
Would you believe me if I tell you that this vegan lasagna with tofu ricotta and veggies is not only super delicious but also highly nourishing as well? And that it took me less than an hour to prep all the ingredients for it? Well, this vegan lasagna recipe has been one of my most successful dishes!
Check out this recipe
vegan veggie lasagna
Tomato Goat Cheese Pasta with Mushrooms and Tempeh
Colorful, comforting and filled with plant-protein: this Goat Cheese Tomato Pasta is what you need if you are looking for a healthy and filling pasta dish! 🍝 A complete and well balanced dish, rich in fiber, antioxidants, and plant-protein, which allows me to feel full and satisfied after meals.
Check out this recipe
Goat Cheese Sundried Tomato Pasta
Fried Rice with Tofu and Veggies
This fried rice with tofu and veggies 🍛 is not only bloody tasty but also packed with proteins, antioxidants, and lots of precious micronutrients. You truly have to give it a try!
Check out this recipe
healthy kobe fried rice
Grilled Tofu Gyros with Vegan Greek Tzatziki Sauce
Grilled Tofu Gyros with a light homemade Vegan Tzatziki Sauce: one of my favorite Greek dishes, easy to make, and way healthier than the original recipe!
Check out this recipe
Mushroom Hot Pot
Are you looking for a fun and healthy dinner recipe? Try my Mushroom Hot Pot! 🍄 I recently bought a double tabletop burner and cannot stop making my own healthy hot pot soups at home!
And it's very simple and quick to make too: in less than 20 minutes, you can have a super healthy and wholesome dinner in just a few steps. All you have to do is prep all of your ingredients (here I used mushrooms, tofu, bok choi, and sliced beef) and add them to the broth!
Check out this recipe
mushroom hot pot

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