10 Tofu Recipes To Boost Your Protein Intake

If you are vegetarian and are tired of eating paneer, try tofu.

Published
Recipes
4 min read
Tofu packs in itself a punch of protein, iron, zinc and even some omega-3 fatty acids.
i

It is important to switch around our protein choices and to keep shaking up our protein sources to evade boredom. If you are vegetarian and are tired of eating paneer, try tofu. Not only is it delicious, but it is extremely versatile and can be prepared in multiple ways.

For starters, if you are looking to perk up your dull, sluggish afternoons, then eating tofu for lunch is a brilliant idea. The amino acid tyrosine that perks up the brain is found in abundance in tofu (it is also present in seafood, turkey, and tuna). So, a tofu salad with some leafy veggies would be the ideal lunch if you want to get some work done in the afternoons instead of drifting off.

Tofu packs in itself a punch of protein, iron, zinc and even some omega-3 fatty acids. It is calcium-loaded and delivers some vitamin D too.

It also contains a lot of the mineral magnesium, that helps relieve stress and also keeps our heart healthy.

Sesame Encrusted Tofu

Sesame Encrusted Tofu
Sesame Encrusted Tofu
(Photo: iStock)

Make a mix of flour, seasoning, and water in one bowl; and a mix of sesame seeds and breadcrumbs in another bowl. Dip the tofu pieces in the flour mix and then in the bread crumbs. Bake at 180C for about 35-40 minutes. Turning the pieces over after half the time.

Creamy Grilled Tofu

Grilled tofu
Grilled tofu
(Photo: iStock)

Dice tofu into 2 inch by 1 inch slices. Cut tomatoes and peppers into 2 inches by 1 inch pieces. Mix hung curd, chopped garlic, paprika, carom seeds, salt and pepper. Marinade tofu and vegetables and keep aside for 30 minutes. Then grill in oven (or pan fry) and eat with green chutney.

Tofu Smoothie

Tofu smoothie
Tofu smoothie
(Photo: iStock)

Place half cup soft tofu, 1 cup soy or almond milk, 1 chopped frozen banana and 1 tsp peanut butter in a blender and mix until smooth - for about one minute. Enjoy!

Palak Tofu

Spinnach Tofu
Spinnach Tofu
(Photo: iStock)

Boil chopped spinach in some water till it becomes soft. Let it cool. Remove excess water and keep aside. Blend spinach into a semi-soft paste and then mix with the liquid kept aside.

In a pan heat some oil. Add cinnamon, chopped garlic and ginger, sliced green chillis and finely chopped onion. Fry until the chopped onion turns pink. Then add chopped tomato and fry for a few minutes. Finally, add spinach. Cover and cook for 10 minutes. Now add cubed tofu pieces, a little bit of cream, and cook for 5 minutes on sim.

Tofu and Amaranth Buddha Bowl

Tofu Amaranth Bowl
Tofu Amaranth Bowl
(Photo: iStock)

Cook amaranth daily with loads of vegetables (of your choice). Add pan fried cubed tofu, and then add a drizzle of a tahini sauce. Dig in.

Tofu with Tomato Sauce

Heat oil in a pan. Add a pinch of cinnamon, finally chopped ginger and garlic, and roughly chopped tomatoes. Cover and cook. When almost done (soft and mushy), add some fresh basil leaves, herbs of choice, salt and pepper. Put the gas off, and add pan fried tofu. Pair with a crisp toast and eat.

Tofu Pasta

Tofu Pasta
Tofu Pasta
(Photo: iStock)

Heat some oil. Sauté finely chopped garlic, sliced mushrooms, baby corn, broccoli, and French beans. Toss and cook. Add any sauce (oyster, chilli tomato, peri peri, hoisin) and some water. Cover and cook for 6-7 minutes or till vegetables become tender (but still crunchy). Mix in pasta and pan fried cubed tofu. Dig in.

Tofu Salad

Mix light mayonnaise, honey, salt and pepper to taste, and mustard powder. Add to a mix of chopped spring onions, celery, garlic and cubed silken firm tofu, and refrigerate for an hour. Dig in.

Tofu Biryani

Tofu Biryani
Tofu Biryani
(Photo: iStock)

Heat butter in a pressure cooker, and add tofu cubes (large size). Marinate for 15 minutes in curd, turmeric, kewra water, green chilli, dry red chillies, ginger garlic paste, coriander leaves, mint leaves, sliced onions, salt, red chilli powder, coriander powder, roasted cumin powder and whole garam masalas (optional). Cook the tofu for 5 minutes, then add soaked rice. Pour water (1:1.5) and cook for 2 whistles. Let the pressure release. Eat with pineapple raita.

Tofu Fusion

Heat coconut oil in a pan. Add mustard seeds, methra seeds, kari patta, whole dry red chilies and mustard seeds. After they sputter, add cubed firm tofu and stir lightly. Add salt to taste and some sambar powder. Cook till tofu soaks up the flavour (for a maximum of 5 minutes).

(Kavita is a nutritionist, weight management consultant and health writer based in Delhi. She is the author of Don’t Diet! 50 Habits of Thin People (Jaico), Ultimate Grandmother Hacks: 50 Kickass Traditional Habits for a Fitter You (Rupa) and Fix it with foods.)

(Make sure you don't miss fresh news updates from us. Click here to stay updated)

Stay Up On Your Health

Subscribe To Our Daily Newsletter Now.

Join over 120,000 subscribers!