Quick & Easy Tofu Recipe

Tofu. This healthy, gelatinous produce is often used as a meat substitute in recipes for the protein component it has. Consuming tofu regularly helps lower bad cholesterol, alleviates symptoms associated with menopause and even lowers the risk of cancer. Other major health benefits of tofu compared to meat include making middle-aged bones stronger and delaying the ravages of age.Tofu has been found to be a great source of calcium and vitamin E as well. Tofu or soybean curd is produced by grinding soybeans to form a milk-like substance, which is then compressed and left to coagulate. After the mass has dried into a gelatinous solid, it is cut into palm-sized cubes. Since soybean is cheap and abundant, but rich in protein, the popularly known benefit of tofu is that of being the “poor man’s protein.”

That is why to toss off a dose of this produce’s benefits, we’ve shared a tofu recipe that is fun, quick and easy to prepare.

Tofu and Veggie Lettuce Wraps

Think tacos. This doable recipe often takes from appetizer to light meal, depending on what else is incorporated. Protein-packed tofu is filling, and, by adding several hearty vegetables, you can easily make a meal out of this. However this dish is served, the flavors and colors are vibrant. It’s fun to let your friends make their own portions and watch them enjoy their creations. Roll up the lettuce leaves stuffed with the filling or simply scoop up the filling and add it to the bowl-like leaves of whichever lettuce you decide to use.

(Serves 4-6)

Ingredients:

For the sauce

1/3 cup low-sodium soy sauce
3 tablespoons rice vinegar
2-1/2 tablespoons sesame oil
3 tablespoons brown sugar
1 tablespoon garlic chili paste
1/4 teaspoon ground black pepper

For the tofu and veggies

12 ounces tofu, pressed to squeeze out any excess liquid
2 tablespoons olive oil
1/4 cup diced white onion
1-1/2 carrots, peeled and julienned
1/3 cup diced red pepper
1/3 cup green peas
10 large lettuce leaves, washed and dried
1/4 cup toasted peanuts, chopped

Directions:

For the sauce

• Add all the ingredients to a bowl and mix well. Taste and adjust the seasoning as needed. Set aside.

For the tofu and veggies

• Add the oil to a large skillet over medium heat. When hot, add the onion and cook for approximately 6-8 minutes, or until the onion is soft and translucent.
• Add almost all the carrot, reserving some to use as garnish, along with the red pepper. Cook, stirring, for 3 minutes.
• Add the tofu and stir, crumbling it up with the back of a wooden spoon. Cook for about 3 minutes.
• Add the peas and the sauce and cook until everything is warmed through.
• Remove from the heat. Place the mixture in a serving bowl,
• Spoon the mixture into the center of the lettuce leaves and garnish with the carrots and chopped nuts.

Source: sheknows.com, fitday.com

Photo above: This healthy, gelatinous produce, Tofu, is often used as a meat substitute in recipes for the protein component it has. Consuming it regularly helps lower bad cholesterol, alleviates symptoms associated with menopause and even lowers the risk of cancer. So, toss a tofu recipe of your own and discover its wonder to your health! (Image credit: sheknows.com)