Thin and Crispy Harissa Tofu Recipe

This zingy tofu takes no more than 20 mins to prepare and is perfect for your office sandwiches!

As a nutritionist I am a huge fan of tofu. It has been a staple in Asian cuisines for centuries, and its popularity has spread worldwide due to its numerous nutritional benefits. Here's why I love it:

1. Rich in Protein:

Tofu is an excellent source of plant-based protein. This makes tofu a valuable addition to vegetarian and vegan diets (and omnivores!) helping to meet protein requirements for muscle maintenance and repair.

2. Low in Calories:

Tofu is relatively low in calories, making it a healthy option for those looking to manage their weight. It can be a satisfying and filling food without contributing excessive calories, making it suitable for various dietary plans.

3. Heart-Healthy:

Tofu is rich in polyunsaturated fats, particularly omega-3 fatty acids. These fats have been associated with heart health by helping to lower bad cholesterol levels and reduce the risk of cardiovascular diseases.

4. Good Source of Iron and Calcium:

Tofu contains essential minerals such as iron and calcium. While the iron in tofu is non-heme iron (plant-based), which is not as easily absorbed as heme iron from animal products, consuming tofu with vitamin C-rich foods can enhance iron absorption. Additionally, tofu can be a valuable source of calcium (depending on the setting agent used - if calcium sulphate is listed in the ingredients it will be a good source of calcium; sometimes nigari is used instead, so these tofus are still great but won’t contain much calcium).

5. Low in Saturated Fat:

Tofu is low in saturated fat, making it a heart-healthy alternative to many animal-based protein sources. A diet low in saturated fat is associated with a reduced risk of heart disease.

6. May Reduce the Risk of Certain Cancers:

Some studies suggest that regular consumption of soy products, including tofu, may be linked to a lower risk of certain cancers, particularly breast and prostate cancers. The presence of compounds called phytoestrogens in soy is believed to contribute to this potential protective effect.

7. May Help Manage Menopausal Symptoms:

Phytoestrogens in tofu may also provide relief from menopausal symptoms for some women. They are structurally similar to estrogen and may help to alleviate hot flashes and other symptoms.

8. Versatile and Easy to Incorporate:

Tofu is incredibly versatile and can be used in various dishes, including stir-fries, soups, salads, and desserts. Its neutral taste allows it to absorb the flavours of other ingredients, making it a versatile ingredient in both savoury and sweet recipes.

Sold? This is a simple but tasty harissa tofu recipe to experience the potential that tofu has to offer.