Tofu-lly Delicious Nutrition

Tofu offers an incredible combination of versatility and nutrition, making it an amazing addition to any diet. This soybean creation offers complete protein, essential minerals, and endless culinary possibilities that can revolutionize your approach to plant-based eating.

Tofu delivers impressive nutritional benefits that make it particularly valuable for those focusing on health and recovery. Rich in high-quality protein, calcium, manganese, copper, and selenium, tofu provides building blocks your body needs while remaining relatively low in calories compared to many other protein sources. 

While tofu contains more fat than some alternatives, most of this comes from heart-healthy polyunsaturated fats that support cardiovascular wellness.

Plant-based diets offer numerous health advantages that extend far beyond individual ingredients. Diets rich in plant foods can help reduce inflammation and support immune function. 

Adding tofu into your diet may be easier than you think with these delicious and easy recipes:

Sofritas

Ingredients: 

1 poblano pepper or green bell pepper, kept whole

3 tablespoons of olive oil or avocado oil, divided

1 medium yellow or red onion, finely chopped

4 garlic cloves, chopped

2 tablespoons of tomato paste

1 ½ teaspoons of ground cumin

1 teaspoon of Mexican oregano or regular oregano

½ teaspoon of ancho chile powder

1 ½ teaspoons of kosher salt, divided

Freshly cracked black pepper

1 block of super firm tofu 

2 Roma tomatoes, chopped

1 chipotle pepper in adobo + ½ tablespoon adobo sauce

2 teaspoons of red wine vinegar

½ cup water

Lime juice to finish

Instructions:

1. Broil the poblano pepper or green bell pepper.

2. Heat 1 ½ tablespoons of oil in a medium nonstick frying pan over medium-high heat. Once the oil is hot, add the onions and season with a pinch of salt. Cook for 5 to 6 minutes, or until the edges just start to turn slightly brown. Add garlic and cook for 2 minutes, stirring frequently. Add tomato paste, cumin, oregano, chili powder, 1 teaspoon of salt, and pepper, and cook for 1 minute. Add the tomatoes and cook until they’ve softened, about 5 minutes. 

3. While the onions are cooking, cut the tofu into 4 slabs. Squeeze out as much water as you can. Crumble tofu into small pieces.

4. Transfer the onion-tomato mixture to a blender or food processor. Add the broiled poblano pepper, chipotle peppers in adobo, vinegar, and water. Blend until smooth. 

5. Heat the remaining 1 ½ tablespoons of oil in the frying pan over medium-high heat. Once hot, add the tofu and spread it out in a single, packed layer, then season with ½ teaspoon of kosher salt. Allow to cook for 2 to 3 minutes. Flip and continue cooking for a total of 12 minutes, stirring only every 2 to 3 minutes, until most of the tofu is browned on both sides.

6. Pour in the sauce and simmer for 5 minutes, stirring occasionally. It’ll start to thicken, so turn the heat to medium or medium-low and cook for an additional 5 minutes, or until the flavors have developed and the tofu is saucy. If it gets too thick, add a few splashes of water.

7. Finish with a squeeze of lime juice.

Tofu Scramble

Ingredients:

• 1 16-ounce block of firm tofu

• ¼ teaspoon of ground turmeric

• ½ teaspoon of garlic powder

• ½ teaspoon of onion powder

• ¼ teaspoon of paprika

• ½ teaspoon of chipotle chile flakes 

• ½ teaspoon of kala namak

• Freshly cracked black pepper 

• 1 generous tablespoon of tahini

• 2 tablespoons of nutritional yeast

• ½ cup of oat milk 

• 1 tablespoon of olive oil 

• Sea salt or kosher salt to taste

Instructions:

1. Drain the tofu. Line a cutting board with a few layers of paper towels. Place the tofu on top, then weigh it down with a heavy cookbook. Press the tofu for 15 minutes.

2. Make the eggy sauce. In a bowl, whisk together the turmeric, garlic powder, onion powder, paprika, chipotle, kala namak, black pepper, tahini, and nutritional yeast. Add the milk gradually and whisk until a smooth sauce forms.

3. Crumble the pressed tofu with your hands into chunks.

4. Heat a large nonstick frying pan over medium-high heat with the oil. Once the oil is hot, add the tofu to the pan, and fry until it’s lightly browned, 5 to 7 minutes. Stir occasionally but not too often to allow the exterior to get lightly browned. 

5. Add the eggy sauce and fold to combine, using a silicone spatula to coat each piece of tofu with the sauce. Continue frying the tofu until you reach your desired texture and consistency.

6. Finish the scramble with a few shakes of kala namak. Taste, and add salt as needed. 

Whether you're new to plant-based eating or looking to expand your healthy recipe collection, these tofu dishes offer delicious ways to nourish your body while exploring exciting flavors. Our team understands the important connection between nutrition and wellness, and we're here to help you make informed choices that support your journey to better health. Call The Brooklyn Cancer Center today at (718) 732-4080.