The Vegetable Tofu Loaf

IMG_6280I 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.

Ingredients

  • 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 : 

  • Mushrooms
  • Butternut Squash
  • Broccoli, etc. 

Procedure 

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.

IMG_6281


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

*Source: https://www.organicfacts.net/tofu.html

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s

%d bloggers like this: