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Experimenting With Tofu

Updated: Aug 21, 2020

I'm Revi. I create flavorful vegan and vegetarian recipes that are inspired by my Israeli upbringing, including many gluten-free, sugar-free, and plant based options.

A struggle with my health was the wakeup call I needed to change my lifestyle. I adopted a plant-based diet, studied nutrition, and soon, I learned how to use food as a powerful wellness tool.

Tofu never used to excite me until I began experimenting with it. It’s a blank canvas for so many flavors and textures, besides already being a great source of protein, calcium, magnesium, iron, and all nine essential amino acids. 

Tofu is made from curdled soy milk in a process that much resembles cheesemaking. That water you find in the tofu package is called nigari, which is the purified liquid left over from extracting sea salt from sea water. Nigari helps give tofu its shape and texture, and is also rich in minerals. 

Unlike many animal sources of protein, tofu is low in saturated fat and is a good source of heart-healthy unsaturated fats. It’s also a great low-carb protein option for vegetarians or vegans wanting to watch their intake. 

Depending on which type you buy, tofu may also be fortified with vitamins or minerals, such as calcium or Vitamin B12—nutrients vegetarians and vegans often don’t get enough of. I suggest buying organic tofu to avoid any chemicals or fertilizers from soybean production. 

Tofu Nutrition Facts:

The following nutrition information is provided by the USDA for a one-quarter cup (or 81 grams) of firm tofu. ⅕ of a package.

Calories: 117

Fat: 7g

Sodium: 18mg

Carbohydrates: 2.2g

Fiber: 1.9g

Protein: 14g

My Five Favorite Tofu Recipes

Now that we know tofu is healthy, versatile, and easy to cook, it’s time to start adding it to our weekly menus! I bring you original recipes I’ve developed that play with flavors from all corners of the world.

Beteavon and bon appetit!

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