Tofu is made from soybeans, gluten-free and low in calories. It is considered a perfect food because it contains 8 essential amino acids that humans need.
Tofu provides a small amount of thiamin, riboflavin, niacin, vitamin B6, choline, manganese and selenium. In addition, tofu is also a major source of protein, providing all essential amino acids in the diet.
Furthermore, tofu contains a large amount of iron, copper and manganese. The nutrients in tofu are essential for a healthy diet and can also help boost energy.
With tofu, we can make many different delicious dishes. You can refer to the following new and attractive ways to cook tofu.
Tofu fritters
– Tofu: 4 pieces (450g)
– Breaded flour: 50g
– Sausages: 2 sticks
– Carrots: 50g
– Chopped mushrooms: 2 tablespoons
– Eggs: 1
– Shallots: 2 tablespoons
– Chopped purple onions: 1 tablespoon
– Seasoning powder: 1.5 teaspoons
– Condensed milk: 1 tablespoon
– Mayonnaise: 1 tablespoon
– Tapioca flour: 1 tablespoon
– Pepper: 1 teaspoon
How to make
– Cut carrots, sausages and shallots into small pieces.
– Squeeze the tofu to reduce the water content and then put it in a large bowl, use a fork to mash it.
– Add sausages, carrots, chopped mushrooms, shallots, chopped purple onions, eggs, breaded flour, seasoning powder, condensed milk, mayonnaise, pepper, tapioca flour and mix well. Let it refrigerate for about 20 minutes to marinate. If you don’t have condensed milk, you can replace it with fine sugar.
– Heat a pan and divide the tofu mixture into fritters and fry in hot oil over medium heat. Fry until golden, do not overcook or it will become dry.
The dish should be eaten hot, served with rice and accompanied by soy sauce or chili sauce for a delicious meal.
Other delicious dishes with tofu
Spicy fried tofu
This dish is a variation of crispy fried tofu. When eating, you will feel the crispy texture of fried tofu combined with the spicy taste of chili and the fragrant aroma of lemongrass. This dish is even more delicious when eaten with cooled white rice.
Seaweed tofu soup
This dish is familiar not only to vegetarians but also to non-vegetarians. When eating, you will taste the sweet and refreshing flavor of seaweed mixed with the creamy and chewy texture of tofu. This soup will make your meal sweet and delicious.
Stewed tofu with quail eggs
This is an attractive dish that is derived from the traditional dish of stewed eggs with quail eggs. The addition of tofu makes the dish even more perfect. The dish has a light yellow color that is visually appealing, together with the fragrant aroma of fish sauce and the creamy texture of quail eggs and tofu. This dish is great to be eaten with hot rice.
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Tofu is known as the “plant-based meat” and is incredibly rich in vegetable protein, unsaturated fatty acids, B-group vitamins, vitamin E, and essential nutrients like calcium, iron, and zinc.
Although deep-fried tofu is a common dish that frequently appears on the daily dining table, not everyone knows how to fry tofu to perfection.
Frequently asked questions
Liver, beef, chicken hearts, eggs, spinach, and lentils are all affordable and rich sources of iron. These ingredients can be used to create nutritious and satisfying meals, ensuring you get your daily recommended intake of iron.
Iron is an essential mineral that plays a vital role in transporting oxygen throughout the body. It is a key component of hemoglobin, a protein in red blood cells that carries oxygen from the lungs to the rest of the body. Sufficient iron intake helps prevent anemia, boosts energy levels, and supports overall health.
The recommended daily iron intake varies depending on age, gender, and health status. On average, men require 8 mg, while women need 18 mg, due to menstruation. Pregnant women have an increased need for iron. Insufficient iron intake can lead to iron deficiency anemia, causing fatigue, weakness, and impaired cognitive function.
Yes, the article suggests a delicious and nutritious meal combining beef and spinach. This combination provides a good source of heme iron (from beef) and non-heme iron (from spinach). Heme iron is more readily absorbed by the body, while non-heme iron is abundant in plant-based sources.
Signs and symptoms of iron deficiency include fatigue, weakness, pale skin, dizziness, headaches, and a decreased immune function. If you experience any of these symptoms, it is advisable to consult a healthcare professional and consider adjusting your diet or taking supplements to increase your iron intake.
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