Tofu as a meat substitute

Is tofu healthy or not? Tofu is by no means unhealthy, not only tastes tasty vegetarians and is guaranteed meat-free. The soy quark is native to China, where it has been one of the staple foods since ancient times. In the meantime, tofu has become increasingly popular in western countries, as it not only serves vegetarians as a meat substitute, but also contributes to a healthy, low-calorie diet.

Tofu as a healthy soy curd

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

Incidentally, tofu owes its name to its origin: "To" in Chinese means bean, "fu" stands for clotting. Tofu is a controversial issue in Germany because many producers use genetically modified soybeans for their production. Organic tofu is therefore particularly popular as organic producers do without genetic engineering.

Tofu: calories, nutritional values, ingredients

For a long time tofu was known only among vegetarians and vegans. Its high protein content (14.7 grams per 100 grams) makes it a valuable substitute for meat. But even health-conscious meat-eaters are now increasingly turning to tofu. Rightly so, because the soybean diet beats only 72 calories per 100 grams, but at the same time it is full of valuable nutrients:

  • calcium
  • magnesium
  • niacin
  • copper
  • potassium
  • iron

In particular, the proportion of iron is conspicuously high. There are also essential amino acids, phytochemicals and B vitamins and E vitamins. Due to the high-quality protein, low fat and the loose consistency, tofu is easily digestible and ensures a positive acid-base ratio in the body.

Preparing tofu: grilling, marinating, frying

It is not for nothing that tofu is described by its lovers as a "culinary chameleon". After all, the basic taste of the soya dish is rather neutral in taste. At the same time, tofu is very receptive to other flavors thanks to its porous structure. In Asia, for example, tofu is often eaten with beef or chicken broth and then prepared as a substitute for chicken or beef.

The Europeans also dare ever more unusual variations of tofu preparation. Depending on the variety, the soya quark can be seasoned, marinated, roasted, grilled or put into soups. However, tofu in Germany is still best known as 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 fry them in a wok. Once the tofu is fried golden yellow, remove the cubes. Then peel a mango and an onion, dice and fry. When the onions are glassy, ​​pour 1/8 liter vegetable stock and 1/8 liter coconut milk over them. To thicken the sauce, stir in two tablespoons of peanut butter and bring to a boil while stirring. Now put the tofu cubes in the sauce again and season with curry powder, soy sauce, cilli and fresh herbs. As a side dish long grain rice rich.

Share with friends

Leave your comment