Healthwise

🌱 Why Choose Tofu? 

02

High in Protein 

04

Versatile & Delicious 

03

Low in Calories & Cholesterol-Free 

Recipies

1. Tofu Sandwich

Ingredients:

• Bread slices
• Tofu (sliced or mashed)
• Salt, pepper
• Mayonnaise or chutney
• Lettuce/onion

Steps:

1. Lightly sauté or mash tofu with salt & pepper.
2. Spread mayo/chutney on bread.
3. Add tofu + veggies.
4. Grill or eat fresh.

Ingredients:

• Tofu cubes
• Mixed veggies (capsicum, carrot, beans)
• Soy sauce
• Garlic
• Oil

Steps:

1. Fry tofu separately until lightly golden.
2. In another pan, sauté garlic and veggies.
3. Add tofu + soy sauce, toss on high flame.
4. Cook for 3–4 minutes.

2. Tofu Stir-Fry

3. Crispy Pan-Fried Tofu

Ingredients:

• Firm tofu
• Cornflour (or maida)
• Salt, black pepper
• Oil

Steps:

1. Cut tofu into cubes and pat dry (this is key 🔑).
2. Toss with cornflour, salt, and pepper.
3. Heat oil in a pan and fry until golden on all sides.
4. Serve with ketchup or soy sauce.

Ingredients:

• Crumbled tofu
• Onion, tomato, green chili
• Turmeric, salt, garam masala
• Oil

Steps:

1. Heat oil, sauté onions + chili.
2. Add tomatoes and spices, cook till soft.
3. Add crumbled tofu, mix well.
4. Cook for 5–7 minutes.

4. Tofu Bhurji