If you’re a busy woman striving to balance your health and lose weight sustainably, you’re in the right place. Our plant-based approach allows you to enjoy a range of delicious meals without restrictive diets. Today, we introduce an all-star recipe from our customised meal plan subscription – Shredded Tofu with Spicy Tomato Glaze. This vegan delight is just one of the thousands of recipes you can enjoy with a subscription.
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Why Shredded Tofu with Spicy Tomato Glaze?
Tofu, often dubbed as the ‘chameleon of the food world’, is a versatile ingredient that adapts to the flavours of its companion ingredients. It’s a great source of protein, particularly for those on a plant-based diet. The nutritional benefits of tofu have been widely studied, and it’s known to be a great source of amino acids, iron, calcium and other micro-nutrients. A study published in the Journal of Perinatal Education highlights tofu as a plant-based protein alternative for weight management and overall health.
The Recipe
Shredded Tofu with Spicy Tomato Glaze
Serves: 4 Prep: 10 mins Cook: 50 mins
Ingredients
For the tofu:
- 1.1 lbs. (500g) firm tofu
- 1 tsp. paprika
- 1 tsp. ground cumin
- 1 tsp. sea salt
- 2 tbsp. tamari sauce
- 1 tbsp. olive oil
For the spicy tomato glaze:
- 1 tbsp. olive oil
- 1 red onion, chopped
- 3 garlic cloves, minced
- 1 tsp. chili powder
- 1 tsp. paprika
- 1 tsp. ground cumin
- 1 tsp. ground coriander
- 2 tbsp. tomato paste
- 1 tbsp. maple syrup
- 3 tbsp. lemon juice
- 1 tbsp. tamari sauce
- 4 fl oz. (120ml) water
- fresh herbs (e.g. thyme)
Method:
- Preheat the oven to 425°F (220°C).
- Lay the tofu between 2 sheets of kitchen paper and press down to remove excess water, then grate the block of tofu using the large holes on the grater.
- Spread the grated tofu in a baking dish, add the remaining tofu ingredients and mix well to combine. Place the dish into the hot oven and bake the tofu for 40-50 minutes until slightly crispy.
- Meanwhile, make the glaze by adding the olive oil into a skillet and sauté the chopped onion and minced garlic until softened. Add the chili powder, paprika, cumin, coriander, and tomato paste. Stir and cook for a minute. Now add the maple syrup, lemon juice, tamari sauce and water to the skillet, stir to combine and simmer gently until the mixture thickens slightly.
- Once the tofu is baked, remove it from the oven. Pour the prepared spicy tomato glaze over the baked tofu in the baking dish. Mix everything together gently until the tofu is coated with the glaze.
- Garnish with fresh herbs before serving.
Let’s Talk About the Ingredients
Tofu
Tofu is a fantastic source of complete protein, providing all nine of the essential amino acids we need for growth, repair and functions like immunity. The digestibility of the protein in tofu is good, with some studies suggesting it may even be comparable to that of animal protein. Not only does it help keep you satiated, but it also aids in muscle repair and growth. It’s low in calories and high in protein, making it a perfect choice for those looking to lose weight sustainably.
Paprika, Cumin, and Coriander
These spices not only add a burst of flavour but also come with their own health benefits. Paprika is rich in antioxidants, which are known to prevent damage to your cells from free radicals. Cumin and coriander have been known to aid digestion and improve gut health. In fact, a study published in the Journal of Food Science and Technology found that cumin and coriander seeds have a significant impact on the digestive enzymes of the body, aiding digestion and promoting gut health.
Tamari Sauce
Tamari sauce is a gluten-free alternative to soy sauce. It has a richer, less salty flavour and adds depth to the overall taste of the dish. It’s also a great source of certain minerals like magnesium and phosphorus, which are essential for bone health and metabolic function.
Olive Oil
Olive oil is a staple in Mediterranean cuisine and for good reason. It’s rich in monounsaturated fats that are beneficial for heart health. It also contains powerful antioxidants and has anti-inflammatory properties. According to a study published in the journal Endocrine, Metabolic & Immune Disorders – Drug Targets, olive oil’s anti-inflammatory properties can help reduce the risk of chronic diseases like heart disease and cancer.
Spicy Tomato Glaze
The spicy tomato glaze is what sets this dish apart. It combines the tangy flavours of tomato and lemon with the sweetness of maple syrup and the heat of chili powder. Tomatoes are a great source of vitamin C, potassium, folate, and vitamin K. They’re also rich in the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer.
Cooking It Up – The Method
The recipe provided above gives a clear step-by-step guide to making this dish. The key here is to bake the tofu until it’s slightly crispy, which gives it a satisfying texture. The spicy tomato glaze is made in a skillet, allowing the flavours to meld together beautifully.
Once the tofu is baked, it’s mixed with the glaze in the baking dish, infusing it with flavour. The dish is finished off with a garnish of fresh herbs, adding a burst of freshness.
Final Thoughts
This Shredded Tofu with Spicy Tomato Glaze recipe is a testament to the fact that healthy eating doesn’t have to be boring or restrictive. With our customised meal plan subscription, you can enjoy this and thousands of other vegan recipes tailored to your nutritional needs and preferences.
So, the next time you’re in the kitchen, why not give this recipe a try? You’ll be pleasantly surprised by how these simple ingredients can come together to make a dish that’s hearty, satisfying, and packed with flavour.
And remember, this is just one of the many delicious and nutritious recipes you can have access to with our customised meal plan subscription. Join us today and embark on a journey of health and wellness through food. Eating healthy has never been this easy or tasty!
