Contents
HOW TO MAKE TOFU BITES WITH SOY SAUCE
How to prepare tofu bites with soy sauce
Ingredients
- Natural or smoked tofu
- Soy sauce
- Extra virgin olive oil
- Sesame seeds
Preparation
- Cut the tofu into cubes approximately 1 finger thick.
- Sauté in a pan with olive oil, over medium heat, for 4-5 minutes (do not put the heat too high because it has to cook well for a while).
- During the last 2 minutes of cooking, increase the heat, add the soy sauce and sauté.
- Sprinkle with sesame seeds.
- Serve hot accompanied by a lettuce salad, couscous, etc.
Tofu properties
Tofu is a meat substitute widely used in vegetarian diets, although due to its properties, more and more people consume it and we can find it in all types of diets: It can be introduced into any balanced diet, when there is obesity, depurative diets, etc.
Nutritionally, tofu is treated as a legume (since it comes from soybeans), so it provides the benefits of vegetable proteins, which provides the benefits of vegetable proteins. Among these properties we can highlight:
- Being of plant origin, it is totally cholesterol-free, prevents poor circulation and contains healthy fats for the cardiovascular system.
- It stands out mainly for being very rich in minerals, such as magnesium, calcium and phosphorus.
- The alkalizing minerals contained in tofu strengthen bones.
- It is very suitable for women in menopause, because soy isoflavones help relieve symptoms caused by a lack of estrogen.
- In Asian countries, it is believed that high consumption of soy products may be one of the reasons for the low rate of osteoporosis.
- People with fibromyalgia or rheumatic diseases can eat tofu daily as a rich source of magnesium.
- People with hypertension or heart disease should consider that smoked tofu contains more salt, so they should not consume it too often. (Preferably consume white tofu and season with herbs).
| Nutritional composition table of smoked tofu per 100 g. | |
| Calories | 139 kcal. |
| Carbohydrates | 0,5 g. |
| Protein | 14,5 g. |
| Fat | 8,7 g. |
| Fiber | 0,8 g. |
| Sodium | 400 mg. |
Does tofu have the same protein as meat?
The amount of tofu you need to eat to equal the protein that meat provides is approximately 130 g. (Half a 250g package of tofu).
*See more: Oriental style tofu skewers
More information on natural food and vegetarianism
This article was endorsed by Elisenda Carballido - Dietitian nutritionist. Postgraduate in Phytotherapy and master in Nutrition and Metabolism.
