Here is why Tofu is Best of all protein rich food - Talismanian

Here is why Tofu is Best of all protein rich food

The mind is like Tofu. By itself, it has no taste. Everything depends on the flavor of the marinade it steeps in – says Zalman Schachter Shalomi. Let’s discover a few things about Tofu and its health benefits. Finally, learn the best mouthwatering recipe made out of Tofu.

The soft and cheese like vegan food – Tofu is quite a popular dish in the Asian subcontinent. From being originated in China, some 2000 years ago is now a common delicacy forum in food stores and supermarkets in all Asian countries. It is said that it is one of the richest source of proteins and in particular to a person who is strictly vegetarian.


Made by curdling soya bean milk, Tofu is available in the market in three forms of texture – silken, soft and firm. Silken is the most delicate and softer form of Tofu, which is mostly used in dips, spreads, and dressings. The second one is also of soft texture and is a good replacement for eggs and creamy cheeses like ricotta and cottage cheese. The firm-textured one is generally cut up into chunks and marinated for taste and then either grilled or baked before eating.

Tofu has often been referred to as a superfood and holds many nutritional benefits.


It is very good for strong muscles and needs for extra energy: 

Even a small portion of tofu contains high amounts of proteins and iron in it to fulfill our dosage requirement of both. Protein is much needed for strong and healthy muscles whereas iron is needed for hemoglobin found in RBC – Red Blood Cells and also responsible to carry and supply oxygen to various cells and tissues in the body

It is a great food for weight loss:

The quality of protein on tofu is of the topmost level and helps us keeping fuller and satiated for long. Moreover, it hardly has any calories in it, making it a perfect weight loss food. It is a perfect inclusion for any health and nutritious diet

It is very good for heart health:

It is rich in omega-3 fatty acids which is as it is heart healthy. It also helps cut down on LDL (bad cholesterols) and increase HDL (good cholesterols) and also the triglycerides levels – both of which are responsible for many heart problems.

It helps during Menopause in women:

Estrogen – the female reproductive hormones can effect numerous potential health conditions including osteoporosis and heart diseases. Estrogen levels are low during menopause and isoflavones in tofu, help maintain hormone levels and regain all estrogen loss.

Here is a good mouth watering Tofu recipe 

Makhani Tofu

A deep and richly flavored Indian thick gravy dish that is loved in all part of India – The Makhani Gravy. Make it a healthy one with tofu and find it delicious with a whole naan.

Tofu makhani
Tofu makhani


For Tofu marination:


  • 1 Tsp Olive oil
  • 300 gms Firm Tofu
  • 1 Tsp Coriander powder
  • 1/4 Tsp Cayenne or paprika or red chili powder
  • 1/8 Tsp Turmeric powder
  • 1 Tsp Lemon juice
  • Salt to taste


Hang the block of Tofu in a paper napkin or cheesecloth, place it in a sieve, and place a heavy weight, like a pan, on top. Let the tofu stand for an hour at least so most of the water has drained out of it. Cut it in half down the middle, and halve again crosswise so you have four slices.

For the Makhani Curry:


  • 1 Tsp Olive oil
  • 3 pods Green cardamom
  • 3 Nos. Cloves
  • 10 Nos. Peppercorns
  • 1-inch Cinnamon
  • 1 Tsp Cumin seeds
  • 1 Tsp Coriander powder
  • 1/2Tsp Grated garlic
  • 1 Tsp Grated ginger
  • 1 small cup finely chopped Onion
  • 1 large cup finely chopped Tomato
  • 1/4 cup Tomato paste
  • 1/2 Tsp Turmeric
  • 1/2 Tsp Paprika or Cayenne or Red Chili powder
  •  2 Tsp Kasoori Methi
  • 2 Tsp Grated jaggery
  • 2 cups or more Vegetable stock(water will also do)
  • 1/4 cup Cashews
  • 1 Tsp Butter
  • 1 Tsp Lemon juice
  • chopped fresh Coriander leaves for garnish

Cooking Method:

To prepare the Tofu:

Mix all the ingredients except the tofu and set aside for about half an hour. Smear the oil evenly in a non-stick pan. When it’s hot, place the slices of tofu in the pan without crowding them. Cook until golden-brown four minutes on each side. Remove to a plate and, when cool, cut into 3/4-inch cubes. Set aside.

To prepare the Makhani curry:

  • Heat oil in a saucepan and add cumin seeds, and when they sputter add cardamom, cloves, peppercorns, and cinnamon. Sauté for a minute over medium-high heat.
  • Add the onions and a little salt and sauté until the onions start to brown, about five minutes. Add ginger and garlic pastes, kasoori methi, and cashew nuts and sauté for another minute.
  • Add the tomatoes and tomato paste, powdered coriander, turmeric, and chili powder.
  • Saute the mixture until the tomatoes turn mashy . If the mixture starts to get too dry before the tomatoes are done, add some water or vegetable stock and continue cooking.
  • Let the mixture cool, pour into a blender and add a cup of vegetable stock. Blend to a smooth paste. Pour the blended paste back into the saucepan, turn on the heat, add the remaining vegetable stock if the mixture is thick, and bring to a simmer. Now add the tofu cubes and stir them in. Add salt to taste. Let the mixture simmer for about 10 minutes.
  • Add the butter and turn off the heat. Stir to melt the butter into the sauce.
  • Add the lemon juice and some maple syrup, mix well, garnish with coriander leaves, and serve hot with steamed rice or naan


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