As vegans, we are often accused of eating ‘weird’ things. One such item that is often labelled ‘weird’ is tofu. But curdled soya milk is hardly weird in comparison to, say, dead animals.
Tofu has been used in East and Southeast Asian dishes for more than 2,000 years. It contains many vital nutrients, including:
Protein – tofu/soya is a complete protein, meaning that it contains all of your essential amino acids. Per 100g, tofu contains 8.2g of protein.
Iron – iron is essential for your body to create healthy oxygen-carrying red blood cells. Per 100g, tofu contains 5.4mg of iron.
Calcium – calcium is essential for good bone health, amongst other vital functions. Per 100g calcium-set tofu (just look for ‘calcium’ in the ingredients) contains 350mg of calcium.
Overall, tofu and soya products should form a large part of a plant-based diet – unless of course you have an allergy to soya.
Not only is tofu a good source of essential nutrients, it is also a very versatile food that can be used in a variety of dishes – including sweets and desserts.
Recipes
Trent’s Magic Tofu!
Trent is a PhD student at the University of Kent, and is the husband of Animal Aid’s Supporter Engagement Officer, Jordan.
Ingredients
2 packets of extra-firm / firm tofu (I love Dragonfly Marinated or Golden tofu, but any tofu can work! If it is in water, make sure to press out the water first.)
1 small onion / a few shallots, diced finely
2 tbsp garlic, minced
1 tbsp minced ginger
1/4 cup soya sauce
2 tbsp sesame oil
2 tbsp peanut/other oil
1 tbsp liquid smoke (liquid smoke is so good for giving things that ‘smokey’ flavour – also good on mushrooms — http://www.souschef.co.uk/ingredients/liquid-smoke.html)
1 tbsp liquid aminos (don’t worry if you can’t find this, can just use more of the other ingredients)
N.B. None of the ingredients have to be exact. The idea is to just make sure everything is well coated. Taste and adjust as desired.
Method
Slice the tofu thinly, leave to one side
Put all the other ingredients in a pan and mix them thoroughly
Put the tofu in, making sure to coat both sides
Bake at about 150oC (doesn’t have to be exact) on a baking tray.
The trick to this tofu is that it is so yummy on its own, but so good crispy.
So you keep baking it, turning it, watching it, perhaps turn down the heat to 100oC if you’re worried it will burn. If you can time it correctly (takes practice!) it will come out crispy – almost, but not burnt – and so delicious. You can also just bake it at a higher temperature until it’s well-cooked and it is yummy then as well! Great on salads, sandwiches, plain, etc.
- Vegan cheesecake with mango lime topping
