Tofu, with its origins from China and known as bean curd in English, is essentially condensed soy milk resulting in curds which are then formed or pressed into white blocks of varying firmness such as; soft, silken or extra firm, and there you have it, Tofu!
It is a very nutrient dense product which is high in protein along with essential amino acids which are building blocks that your body requires. Being plant-based protein, Tofu is extremely good for a Vegan based diet boasting anywhere from 10 to 14 grams of protein per 85 gram serving. It also a good source of certain micronutrients which are essential such as calcium, iron, and potassium.
The impressive benefits don’t just end there, Tofu and other soy based foods have long been thought to have positive effects on lowering cholesterol so much so that in the USA and Canada health regulators have backed the claims that soy protein can potentially lower your risk of heart disease & some research suggest it may also protect against type 2 diabetes. In 2020 there was a study conducted where the study cases ate large quantities of tofu over a set period & were found to be less likely to develop type 2 diabetes.
Even more impressive is the research into the potential benefits tofu and other soy based protein may have helping to fight certain cancers such as breast cancer, endometrial, colon, stomach, and prostate cancers. It is still early days into research, however the signs look promising!
The recipe below provided by der Kern by Miele is a tofu salad using smoked tofu which is made from firm or extra firm tofu & is more often than not smoked in tea leaves which in turn give it a smoky flavour and light hue.
This Smoked Tofu Salad is an ideal option for your lunch or alternatively a light supper especially if you are looking for a vegan and/or gluten free option. It is recommended that you steam your vegetables opposed to roasting to maintain nutrients, this will result in a vibrant dish full of flavour.
Ingredients
Serves 2
For the salad
2 tsp sesame seeds
1 tsp Tougarashi spices (mixed chilli flakes)
100g smoked tofu, broken into 3cm pieces
1 tsp vegetable, avocado or coconut oil
70g green beans
70g sugar snap peas
¼ of a Chinese cabbage, shredded
100g fine rice noodles
2 spring onions, finely sliced
1 carrot sliced finely lengthways into batons
½ a cucumber sliced finely lengthways into batons
For the dressing
50g peanut butter
1 tsp grated ginger
1 tsp grated garlic
1 tbsp tamari (gluten free soy sauce)
1 tbsp light brown sugar
Juice of 1 lime
50ml coconut milk
Method
Toast the sesame seeds lightly in a frying pan and place into a bowl along with the Tougarashi spices.
In the same frying pan heat the oil of your choice. If you have the TempControl setting on a Miele Induction Hob, use setting 1 for best results. Fry the tofu until golden brown. Or, you can use a Miele Combination Steam Oven to grill the tofu. Use grill level 3 and 60% moisture for around 10 minutes.
Once cooked, transfer the tofu into the bowl with the sesame seeds and spices and coat well.
Place the sugar snap peas and green beans onto a perforated steam tray.
Put the rice noodles in a solid steam container, cover with 500ml of boiling water and put both trays into a Miele Steam Oven. Cook for 2 minutes at 100°C.
Once cooked, place the beans and sugar snaps into a bowl of iced water and drain the water from the noodles.
To make the dressing, simply mix all of the ingredients together and season to taste.
With the assembly of your salad, use half of the dressing to pour over the noodles to coat followed by your vegetables then give it a good yet gentle mix. Place on a serving dish arranging your Tofu pieces on top of the salad along with the remainder of your dressing. If you are looking to add any Miele appliance to your current or new kitchen, at Paul Alexander Kitchens we display Miele’s appliances at our Berkshire Kitchen Showroom on Windsor High Street. Should you have any questions, you can contact our sales team on 01753 840004 or alternatively email hello@paul-alexander.co.uk
