Tofu is a vegetarian low-calorie product made from soybeans, it is rich in high-quality vegetable protein containing all the essential amino acids, and is also a source of calcium and iron. It can be combined with many products with a variety of tastes, from spicy to sweet. Tofu takes the taste and smell of the products with which it is prepared. What to cook tofu cheese: 5 best recipes.
Today, as before, soy milk is taken as the basis for tofu, to which a coagulant is added. This is an enzyme that turns milk into a cheese jelly-like clot. Such properties are endowed with vinegar, lemon juice and nigare-a precipitate formed after evaporation of sea salt. The curd mass with a coagulant is heated, placed in molds and kept under a press for several hours. Sometimes dill, garlic, tomatoes, nuts, paprika, seaweed, spinach and even dried fruits are put in the cheese.
Soy cheese can be hard and soft. The first one has a rather dense texture. To achieve the desired consistency, the curd mass is placed in a mold covered with cotton material. The excess liquid is pulled out, and the tofu becomes solid. Hence the name-cotton cheese, or momen-goshi. Soft tofu is obtained by fermenting soy mass in a silk fabric, which makes it acquire a delicate creamy texture. This cheese is called kinu-goshi, that is, silk cheese.
The main feature of tofu is that it easily accepts the taste of other ingredients. Therefore, you can make it spicy, salty, sour or with bitterness. Seasonings play an important role here. Hard tofu is added to salads, side dishes, meat and fish dishes, soups, pasta. And it can also be deep-fried.
Soft tofu is suitable for cream soups, sauces for hot dishes, fruit desserts. It makes extremely delicious puddings, cheesecakes, casseroles, thick smoothies and smoothies. As an independent dessert, soft tofu is also good. It is enough to supplement it with chocolate topping, jam or maple syrup.
(1) – “Consuming soy protein in place of other proteins may lower levels of total cholesterol and LDL (“bad”) cholesterol to a small extent.
Soy isoflavone supplements or soy protein may help to reduce the frequency and severity of menopausal hot flashes, but the effect may be small.
Observational studies indicate that among Asian women, higher dietary intakes of soy during childhood and adolescence are associated with a lower risk of breast cancer later in life. The amounts of soy in Western diets may be too low for this association to be observed. Soy products in supplement form have not been shown to reduce breast cancer risk.
Current evidence suggests that soy isoflavone mixtures probably have a beneficial effect on bone health in postmenopausal women, but the evidence is not entirely consistent.
Soy protein may slightly reduce blood pressure in people with hypertension (high blood pressure).”
How to use it in cooking
Lean cottage cheese made from soybeans can be consumed in raw, fried, smoked and pickled form. Hard tofu is great for frying and cooking meat dishes, soft cheese with a silky texture will complement various desserts with its pleasant sweet taste – puddings or cottage cheese casseroles.
#1.Tofu in honey glaze with couscous and pumpkin seeds
An unusual breakfast with honey glaze, aromatic spices and vegetables.
Ingredients:
Designed for 4 servings
For tofu in honey glaze:
Solid tofu 20.11oz
Black pepper 2 teaspoons
Dried thyme 2 teaspoons
Table salt 1 teaspoon
Vegetable oil 1 tablespoon
Honey 2 tablespoons
For couscous with pumpkin seeds:
Vegetable broth 17.64oz
Finely chopped medium carrots 2 pcs
Edamame beans 1 pc
Olive oil 2 teaspoons
Table salt 1 teaspoon
Whole-grain couscous 10.58oz
Toasted unsalted pumpkin seeds 4.41oz
Instruction:
Cooking time 35 minutes
To prepare tofu in honey glaze: place the tofu between two plates and place a heavy saucepan on top. After 10 minutes, drain the liquid. Cut the tofu into small pieces. Mix the pepper, thyme and salt in a small bowl; sprinkle the tofu slices with the resulting mixture.
To prepare couscous with pumpkin seeds: in a saucepan with a lid, bring the broth, carrots, edamame, olive oil and salt to a boil. Remove from the heat, add the couscous and cover with a lid. Leave for 5 minutes, then stir with a fork.
Meanwhile, heat the butter and honey in a large frying pan over medium heat until bubbles form. Put the tofu in a frying pan and fry for 3 minutes. Turn over and fry for another 3 minutes. Transfer the excess glaze to the tofu with a spoon.
Before serving, mix the couscous with the pumpkin seeds. Spread the couscous on plates, put the tofu in honey glaze on top.
#2.Tofu scramble with tomatoes, mushrooms and pesto sauce. What to cook tofu cheese: 5 best recipes.
Tofu-scramble in the Italian style!
Ingredients:
Designed for 3 servings
Finely chopped champignons 17.64oz
Hard tofu, cut into small pieces 11.99oz
Ground turmeric ¼ teaspoon
Medium tomato, coarsely chopped 1 pc
Pesto sauce 2 tablespoons
Instruction:
Cooking time 25 minutes
Grease a frying pan with oil and heat it over medium heat. Fry the mushrooms for 5 minutes. Transfer to a plate. Wipe the pan and oil it again.
Add the tofu to the pan and cook, stirring, for 10 minutes, or until the pieces are browned. Sprinkle with turmeric and add the tomato and pesto sauce. If desired, season with salt and pepper and cook for another 3 minutes, or until all the ingredients are warmed up.
#3.Stir-fry of tofu, cabbage and mushrooms with wasabi
Stir-fry of tofu, cabbage and mushrooms with hot sauce. Serve with steamed rice. Stir-fry is a technique for quickly frying food in hot oil in a deep frying pan with sloping walls with constant stirring.
Cooking stir-fry is ideal in a wok, but you can also use frying pans (saucepans) with a thick bottom.
Since these dishes are prepared very quickly, all the products must be prepared in advance and have at hand.
Ingredients:
Designed for 4 servings
Sesame oil 6 tablespoons
Rapeseed oil 1/4 cup
Rice wine vinegar 3 tablespoons
Tamari sauce 2 tablespoons
Grated fresh ginger 1 tablespoon
Wasabi powder ½ teaspoon
Hard tofu, diced 15.87oz
Corn starch 1 tablespoon
Coarsely chopped bok choy (cut the stems and leaves separately) 34.57oz
Chopped shiitake mushrooms 8.82oz
Coarsely chopped Peking cabbage 34.57oz
Instruction:
Cooking time 25 minutes
Preheat the oven to 446F and line a baking sheet with parchment paper. Whisk together 4 tablespoons of sesame oil, rapeseed oil, vinegar, tamari, ginger and wasabi powder in a large bowl. Add the tofu and stir until the cubes are covered with marinade.
Place the tofu in one layer on the prepared baking sheet. Whisk the remaining marinade with corn starch and leave to infuse. Bake the tofu cubes for 10 minutes or until their underside turns dark golden brown. Turn over and bake for another 5 minutes, until the second side is dark golden brown, and the cubes do not swell.
Heat the remaining 2 tablespoons of sesame oil in a wok over high heat. Add the bok choy stalks and mushrooms and fry, stirring, for 3 minutes. Add the bok choy leaves and cabbage and fry for another 3 minutes. Add the tofu and marinade; fry, stirring, for 1 minute or until the sauce thickens.
#4. Rice with tofu and vegetables. What to cook tofu cheese: 5 best recipes.
A hearty dish with soy protein and invigorating B vitamins!
Ingredients:
Designed for 3 servings
Solid tofu 12.7oz
Coconut oil 1 tablespoon
Frozen vegetables 2 cups
Boiled brown rice 2 cups
For the sauce:
Soy sauce 1 tablespoon
Peanut butter 1 tablespoon
Molasses or honey 1 teaspoon
Sesame oil 1 teaspoon
Peeled and chopped ginger 1 teaspoon
Water 2 tablespoons
Instruction:
Cooking time 20 minutes
Wrap the tofu in paper towels and gently press to remove excess liquid. Try not to crumble the tofu. Cut into small cubes.
Heat a frying pan over medium heat (without oil) and fry the tofu for 5 minutes on each side. Transfer from the pan to a plate and cover to keep warm.
Add the oil to the pan. Fry the frozen vegetables until the aroma appears. Add a little water so that the vegetables do not stick. Cover with a lid and fry for about 2 more minutes. Add the rice and warm it up.
Mix the sauce ingredients in a small bowl. Mix the sauce with a mixture of vegetables and rice. Add the tofu and stir.
#5.Teriyaki noodles with tofu and fried spinach
The main subtlety that is important to observe is not to overdo the cheese in the pan. Only then it will turn out crispy on the outside, soft and tender inside.
Ingredients:
Designed for 3 servings
Soba noodles 9.52oz
Sesame seeds 3 tablespoons
Solid tofu, dried and diced 15.87oz
Spinach, washed and chopped 4 cups
Olive oil 3 tablespoons
For the teriyaki sauce:
Soy sauce 2 tablespoons
Sugar 1 tablespoon
Grated fresh ginger 1 tablespoon
Instruction:
Cooking time 20 minutes
Boil the water in a saucepan and boil the noodles according to the instructions on the package or until ready. Remove from the heat, strain and rinse under cold water.
Meanwhile, fry the sesame seeds in a frying pan until golden brown, stirring. Remove from the heat and set aside.
Heat 3 tablespoons of oil in a wok or large frying pan over medium heat. Fry the diced tofu for 3-5 minutes until golden brown. Add the spinach and fry, stirring, for 2-3 minutes.
Arrange the noodles on four large soup plates. Sprinkle each portion of tofu and spinach on top. Mix the sauce ingredients and add them to the dish, mix and garnish with sesame seeds.
Due to its neutral taste, tofu successfully harmonizes with any ingredients, whether it is meat, vegetables or fruits. This means that you can experiment with different combinations endlessly.
(1) – National Center for Complementary and Integrative Health (US); Soy; Last update: December 2020 https://www.nccih.nih.gov/health/soy
