I know what you’re going to say… tofu, really? I’m not a big fan of tofu either, but as I don’t eat meat – and barely any fish anymore – I need to find protein somewhere else. On the other hand, tofu can actually be pretty good when well-prepared, and this vegan recipe is concrete evidence of that fact
A few days ago, I came across this cooking idea I had scribbled at my yoga, mediation and detox retreat and remembered being blown away at the time as I had in mind that tofu could only be eaten fried or in ramen soups. I checked out a few recipes online to get the technique right, and made my own version with the vegetables I had in my fridge. Again, be creative and have fun cooking; you can use any vegetable you like although I wouldn’t use tomatoes or courgette as they’re very watery.
- Tofu, 300 gr (preferably organic)
- Carrot, 1 large
- Onion, 1
- Garlic, 1 clove
- Parsley, a handful
- Tahini, 1 tablespoon
- Almond flour, 100 gr (or breadcrumbs)
- Coriander power, 1/2 teaspoon
- Salt, pepper
- Sweet potatoes, 2 small
- Spinach, 200 gr
Other vegetable options :
- Butternut Squash
- Broccoli, etc.
Preheat the oven to 180°C.
- Chop the onion, garlic, parsley, and carrot finely. Set aside.
- Chope the sweet potatoes and cook them in water.
- Cook the spinach in a large pot of water, and drain thoroughly.
Now that everything is prepped, you can go into the cooking.
Heat olive oil (or coconut oil) in a large skillet over medium heat. Add onion, carrot, garlic and parsley, and cook until softened.
Crumble the tofu into a food processor, add almond flour, tahini, and purée until smooth. Transfer to a bowl and stir in the onion & carrot mixture, sweet potatoes, coriander powder, salt and pepper to taste.
Grease a loaf pan with some olive oil and transfer the mixture. Set in the oven until it gets slightly golden brown and firm to the touch, about 60 minutes. I would definitely let it cool down a bit before slicing (live and learn!).
I reckon it’s even better eaten cold with a little salad! Delicious, really.
The health benefits of tofu*
Tofu is a popular food derived from soya, and it’s widely eaten in China and other Asian countries.
In terms of nutrition, tofu contains a very small amount of fat, but a large amount of protein. It has very low levels of sodium and almost no cholesterol. It’s a rich source of iron, magnesium, copper, phosphorous, and it also has good amounts of calcium and potassium. It also contains traces of zinc.
Here are its benefits:
- Lowers cholesterol level and blood pressure
- Manages weight
- Eases menopause symptoms
- Reduces risk of lung, breast and prostate cancer
- Prevents osteoporosis
- Reduces the risk of diabetes
- Treats kidney diseases
- Improves memory and cognitive function
- Prevents hair loss
- Prevents liver damage