Adult males need 56 grams of protein a day, and adult females need 46 grams. In traditional dieting, protein comes from meats. In a vegetarian lifestyle, that isn’t the case, which means finding protein-rich foods is more important.
Tofu is an option that many vegetarians turn to because it is rich in protein, with over 10 grams of protein per serving. The problem is, you may not know how to cook tofu and make it something edible in your daily vegetarian diet.
Here are a few easy tofu recipes that may fit into your lifestyle and be a suitable alternative to other proteins you are used to.
Buffalo Tofu and Garlic Yogurt Sauce
One of the easiest tofu recipes you can make is the buffalo tofu and garlic yogurt dipping sauce. In fact, the dipping sauce is the hardest part of this recipe. All you need is firm tofu, buffalo wing sauce, plain unsweetened yogurt or plain greek yogurt, garlic salt, and feta.
Cut up the tofu into small bite-size pieces. Toss in buffalo sauce and place in the oven. You can also bake the tofu first then toss it in the sauce. Mix the yogurt, garlic salt, and feta in a bowl. That really is all there is to it.
Grilled Mock Chicken Salad
A common meal that so many people grab for lunch is a grilled chicken salad. You can have this same salad as a vegetarian. Grab a block of firm tofu and slice the tofu thin. Place on a grill and cook for at least five minutes.
Season the sliced tofu with a vegan-friendly sauce and then lay the slices on your salad. Boost the salad with different green leafy vegetables and other sliced vegetables. You can even add avocado as a vegetable or as a creamy dressing.
Lettuce Wraps
Lettuce wraps generally have a form of shredded or crumbled meat. You can do this with tofu. Use semi-hard or soft tofu and grill it on the stovetop like you would cook a hamburger.
Add Mexican seasoning and cook down the seasoning until the tofu has absorbed it. Crumble it mix it with your lettuce wrap mix and wrap it up.
Conclusion
Remember, when you start using tofu in your daily diet, you should focus on the type of tofu you are buying. There are several options like firm tofu and soft. You need to make sure you are buying the right tofu for the recipe, and most recipes will tell you what is required.
A quick rule is that firm tofu is ideal for things like soups or meat replacement while soft is ideal for spreads and softer cream cheese consistency recipes. As long as you are buying the right tofu for your recipe, these are easy to make and fit well into any vegetarian diet.
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