Italian Shredded Tofu is a delicious, plant-based dish that combines the rich flavours of Italian cuisine with the high-protein benefits of tofu. This dish is versatile and can be served as a main course, a topping for salads, or as a filling for sandwiches and wraps. Below is a detailed description of its health benefits.

Extra-Firm Tofu: Tofu is an excellent source of plant-based protein, containing all nine essential amino acids. It is also rich in iron, calcium, and other important minerals. Tofu supports muscle health, bone density, and overall well-being. Its low calorie and fat content make it ideal for weight management.

Salt-Reduced Soy Sauce: Using a salt-reduced soy sauce helps to manage sodium intake while still providing a rich umami flavour. Soy sauce also contains antioxidants that can help protect cells from damage.

Cumin Powder: Cumin is a spice rich in iron and has antioxidant properties. It aids digestion, improves immunity, and may help control blood sugar levels.

Smoked Paprika: This spice adds a smoky flavour while providing a good amount of vitamin A, which is essential for eye health, immune function, and skin health.

Chilli Flakes: Chili flakes add a spicy kick and are rich in capsaicin, which has anti-inflammatory properties and may boost metabolism and promote heart health.

Nutritional Yeast: Nutritional yeast is a deactivated yeast that is high in B vitamins, particularly B12, which is crucial for nerve function and the production of red blood cells. It also adds a cheesy flavour without any dairy.

Red Capsicum (Bell Pepper): Red capsicum is packed with vitamins A and C, antioxidants, and fibre. It supports immune function, skin health, and eye health.

Brown Onion: Onions are high in antioxidants and sulfur compounds, which have anti-inflammatory and immune-boosting properties. They are also beneficial for heart health.

Garlic: Garlic is known for its powerful anti-inflammatory, antibacterial, and antiviral properties. It supports heart health by lowering blood pressure and cholesterol levels.

Apple Cider Vinegar: Apple cider vinegar can aid digestion, improve insulin sensitivity, and help maintain healthy blood sugar levels. It also has antimicrobial properties.

Tomato Paste: Tomato paste is concentrated with antioxidants like lycopene, which has been linked to reduced risks of certain cancers and heart disease. It is also a good source of vitamins C, K, and potassium.

Mixed Italian Herbs: This blend of herbs (oregano, basil, thyme, rosemary) provides a variety of antioxidants and anti-inflammatory compounds. They also add a depth of flavour to the dish without the need for added salt or fat.

This Italian Shredded Tofu is not only a flavourful and satisfying dish but also a powerhouse of nutrients and health benefits. Enjoy it as a versatile and healthy addition to your plant-based diet, knowing that it supports overall wellness and vitality.

Itailian Shredded Tofu

Catherine Barclay

Elevate your culinary experience with Italian Shredded Tofu—a savoury twist on traditional Italian flavors. This versatile dish features tofu shredded and infused with aromatic herbs and spices, creating a deliciously satisfying addition to pasta, salads, or sandwiches. Buon appetito!

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Course Main Course

Cuisine Italian

Servings 4 servings

Ingredients

  

1x2x3x

• 1 400g extra-firm tofu
• 2 tsp salt reduce soy sauce
• 1 tsp cumin powder
• ½ tsp smoked paprika
• 1 tsp chilli flakes
• 1 tbsp nutritional yeast
• ¼ red capsicum (bell pepper) sliced thinly
• 1 brown onion diced
• 2 cloves garlic
• 1 tbsp apple cider vinegar
• 2 tbsp tomato paste
• 1 tsp mixed Italian herbs
• 1 tbsp salt reduce soy sauce

Instructions

 

• Preheat oven to 180℃ (350℉). Line a roasting pan with parchment paper.
• Drain and press the block of tofu to remove excess water and pat dry. Using the large grate on a grater (usually used to grate cheese), grate the tofu into shreds. Set aside.
• In a large bowl, combine the first measure of soy sauce with the cumin, smoked paprika and chilli flakes. Gently mix the tofu with this mixture, then add the sliced capsicum.
• Lay the mixture out on the parchment paper, then bake in the oven for 30 minutes, gently turning over halfway through.
• When the tofu is baked, in a large frying pan, dry fry with a little water the onion and garlic until the onion is tranparent.
• Add the remaining ingredients, including the shredded tofu. Spread them evenly throughout the pan and gently cook for 2-3 minutes before flipping and repeating. That's it!
• You can serve tofu in a number of ways: in a buddha bowl, wraps, salads, through pasta or in a sandwich. The options are endless.

Keyword plantbased, tofu, vegan, wfpb

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