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Healthy Tofu Recipe: Mushroom, Asparagus, Tofu Quiches

link shared May 16, 2012 • 0 comments • 1695 views

The first time I ate tofu was at a Japanese hibachi restaurant many years ago. When we were served Miso soup, I was not completely on board with eating this ingredient. Once I did cave in, tasting the flavors of the soup in the soft, silky tofu, I immediately realized that I truly enjoyed it. 


Tofu is a staple in most vegan recipes. The health benefits of this ingredient are amazing: its high quality protein, a great source of iron, low in saturated fats and sodium, as well as not having any cholesterol.  How wonderfully healthy is that?


One important note about tofu is that there are three (3) types of tofu that can be found at most markets. Tofu comes in firm, soft and silken. If you are thinking that it doesn’t matter which type you buy to cook with, I hate to be the one to tell you, but that’s not true.


Here is a easy breakdown of each type and how it should be used in preparing healthy tofu recipes:


Firm tofu – is great for grilling, frying and soups. Think of it this way: firm tofu should be used in any type of cooking method where you want the tofu to keep its shape.


Soft tofu – is perfect ingredient to add into shakes and soups.


Silken tofu – since this tofu has a very “silky” creamy texture, it is best used in pureed dishes, sauces or blended dishes. Or you can just eat it as is with a little bit of soy sauce.


That was simple enough, right? Now that we have the introductions out of the way, let’s cook a healthy tofu recipe..


Mushroom, Asparagus, and Tofu Quiches - in this recipe you will notice that it calls for silken tofu instead of soft. This works perfectly in helping aid the ingredients to come together in a creamy quiche filled with veggies. Yum!


I’m drooling already while I write this post…. Enjoy y Buen Provecho Siempre!


Related Recipe: Tomato and Pepper Tart

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