Learn to cook with Tofu

• Recipes to strengthen, heal and maintain a healthy spleen

Published: 02/20/2013 - Updated: 05/28/2016

• Author: Miriam Reyes

Tofu or soya cheese is an ideal substitute for the cream, mayonnaise and cheese; it is low in fat and contains no cholesterol.

Its delicate flavor makes it perfect to use in salty or sweet dishes, as you will see in the following recipes. While in Japan and China, tofu is a popular ingredient that has been used for over two centuries, in Western culture, it is relatively new in the kitchen.

Chicken with sesame and tofu

Ingredients

• 250 grams of tofu, drained, pressed and diced
• 300 grams of chicken fillets, cut into strips
• 2 teaspoons of polyunsaturated oil
• 2 teaspoons of sesame oil
• 1 teaspoon of grated ginger
• ½ red pepper, sliced.
• ½ green pepper, sliced.
• 2 teaspoons of cornstarch dissolved in ½ cup water.
• 4 onions, sliced diagonally
• 1 cup of soy sprouts
• 1 tablespoon of toasted sesame seeds

Marinade:

• 2 tablespoons of soy sauce, low salt
• 1 tablespoon of dry sherry
• 1 clove of garlic, crushed

Prepare the marinade

1. Mix soy sauce, sherry and garlic. Add tofu and chicken, toss well and marinate for 30 minutes. Drain and save the marinade.

Preparation

1. Heat the oil in a wok or a heavy skillet, fry tofu, chicken and ginger for 5 minutes, or until chicken is cooked through. Remove the tofu and chicken and keep warm.
2. Stir in peppers to the pan, and fry for 3-4 minutes. Add the flour mixture to the marinade you saved. Add it to the pan and cook until it boils and thickens.
3. Add onions, soy sprouts and sesame seeds. Serve immediately and enjoy.

Tofu sauce with fruit

You can use this sauce to accompany your fresh fruit as a dip.

Ingredients

• 250 grams of tofu, drained and coarsely chopped
• 250 grams of strawberries, stems removed and coarsely chopped
• 2 tablespoons of honey

Preparation

1. In a food processor or blender, grind the tofu, strawberries and honey.
2. Cover and put in the refrigerator. Stir well before serving.

Tofu soup with curried vegetables

Ingredients

• 1 tablespoon of polyunsaturated oil
• 1 large onion, chopped
• 1 clove of garlic, crushed
• 1 teaspoon of ground cumin
• 1 teaspoon of ground coriander
• 1 teaspoon of ground turmeric
• ½ teaspoon of chili powder
• ½ small cauliflower, cut into florets
• 1 carrot, diced
• 1 large potato, diced
• 1 zucchini slice
• 4 cups (1 liter) of vegetable broth
• 250 grams of tofu, drained, pressed and diced
• 320 grams of canned corn kernels (no extra salt)
• Freshly ground black pepper
• 3 tablespoons of chopped fresh dill

Curry Preparation

1. Heat oil in a large pan and fry the onion, garlic, cumin, coriander, turmeric, and chili for 4-5 minutes. You can use ready-made curry.

Preparation

1. Add curry, cauliflower, carrots, potatoes, zucchini and broth. Bring to the boil reduce heat, cover and simmer 15 to 20 minutes, until vegetables are tender.
2. With a slotted spoon, take a cup of cooked vegetables and blend.
3. Stir in pureed vegetables, tofu and corn kernels to the soup and heat over low heat for another 4-5 minutes. Season with pepper to taste.
4. Sprinkle with dill and serve hot.

• Miriam Reyes

  Miriam Reyes is a professional expert in nutrition and dietetics. She has more than 12 years of experience in caring for patients with overweight and eating problems. She studied at the Universidad del Valle de Atemajac (UNIVA), where she obtained a degree in nutrition. Linkedin profile.