Basic Tofu Recipe
Basic Tofu Recipe - Vegan meat alternative - made easy!
Healthy, because
Even smarter
Nutritional values
Do you have a sensitive stomach? Then tofu is perfect for you, because it's easy on the stomach and doesn't put a strain on digestion. Great veggie option: With around 15 percent vegetable protein, soy cheese gives us about as much as most types of meat offer.
The tofu stays fresh in the refrigerator for three to four days if it is placed in salt water. If you want to vary the basic tofu recipe a bit, you can spice it up with chopped herbs or spices of your choice, for example. Stir these into the already curdled soy drink before putting it into the muslin cloth to strain.
(Percentage of daily recommendation)
| Calorie | 186 cal. | (9 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 4 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2 g | (7 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 15.1 mg | (126 %) | ||
| Vitamin K | 24 μg | (40 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 5.4 mg | (45 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 33 μg | (11 %) | ||
| Pantothenic acid | 0 mg | (0 %) | ||
| Biotin | 2.7 μg | (6 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 0 mg | (0 %) | ||
| Potassium | 203 mg | (5 %) | ||
| Calcium | 278 mg | (28 %) | ||
| Magnesium | 117 mg | (39 %) | ||
| Iron | 4.3 mg | (29 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 1.4 g | |||
| Uric acid | 0 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 0 g |
Ingredients
- Ingredients
- 36 ozs Soy milk (purchased or homemade)
- 5 Tbsps lemon juice or alternatively: 1 tsp. Nigari (magnesium chloride)
- ½ tsp salt
Kitchen utensils
Preparation steps
Put soy drink in a saucepan and heat. Add lemon juice and salt and mix. Let drink stand for 20 minutes until it curdles and soy whey and solids settle.
Hang a sieve in a bowl and line with a muslin cloth. Pour coagulated soy drink through the strainer and drain (use the whey elsewhere).
Tie the cloth and press for about 30 minutes so that liquid comes out; this can be done with a tofu press or with a pot full of water. The more the tofu is pressed, the firmer it will be. Then remove from the cloth and process as desired.
