You may be surprised to hear I don’t cook tofu often…
And to be honest it’s because it is not something I grew up eating so truly never learned to cook and in some ways intimidates me!
There are vast benefits to utilizing tofu or soy as a protein source in your diet with reduced saturated fat, source of fiber, good source of calcium and iron, and contain isoflavones that have a beneficial roll in health.
— Soy protein may improve blood lipid levels and reduce risk of heart disease (PMID 30763401)
— Soy isoflavones may support bone mineral density (PMID 19516148)
— Soy consumptions may play a protective role in risk reduction for breast and prostate cancer (PMID 30413775, 29572270)
— Soy consumption may improve blood sugar control as well (PMID 30453577)
And because this always comes up: phytoestrogens in soy ultimately does not negatively hormone pathways and research shows soy actually has beneficial properties.
Do you eat soy? What is your favorite way to cook it so I can learn from you!
Ingredients:
Rice paper wraps
1 red bell pepper, thinly sliced
1 cucumber, thinly sliced, 2 in length
1 mango, thinly sliced, 2 in length
1/2 cup red cabbage, thinly sliced
1 block tofu, cooked per directions, sliced, 2 in length
Tofu Marinade (Optional):
1/4 cup soy sauce, low sodium
2 tbsp honey (*or agave)
2 tsp sesame oil
2 tsp rice vinegar
1/4 tsp powdered ginger
Dressing (Optional):
1/2 cup peanut butter
1/3 cup low sodium soy sauce
2 tbsp sesame oil
2 tbsp rice vinegar
2 tbsp chili paste
2 tbsp honey (*or agave)
1 tsp fresh ginger, grated
2 garlic cloves, minced
1/4 cup water
Directions: Boil the tofu block in salted water for about 5 minutes (you can also prep tofu per your preference). Drain and set aside. Create tofu marinade by mixing all ingredients if using and place the cooked tofu to marinate while you prep the rest of the ingredients. In a non-stick surface, place a pre-wetted rice paper and layer the ingredients per preference. Roll into mini wraps. If making homemade peanut dressing, combine all dressing ingredients. Enjoy the tofu wraps dipped in peanut sauce!