Crispy Fried Tofu: A Protein-Packed, Vegan Delight
Tofu Fried – Nutritional Information
Tofu fried is a delicious and versatile dish made from tofu, which is a rich source of plant-based protein and essential minerals. When prepared by frying, it provides a crispy texture on the outside while maintaining its tender inside. It is an excellent option for those seeking a flavorful, vegetarian meal that is high in protein.
Nutritional Breakdown per Serving:
| Nutrient | Amount |
|---|---|
| Energy | 270 kcal |
| Protein | 18.82 g |
| Fat | 20.18 g |
| Saturated Fats | 2.918 g |
| Carbohydrates | 8.86 g |
| Fiber | 3.9 g |
| Sugar | 2.72 g |
| Calcium | 372 mg |
| Iron | 4.87 mg |
| Magnesium | 60 mg |
| Phosphorus | 287 mg |
| Potassium | 146 mg |
| Sodium | 16 mg |
| Zinc | 1.99 mg |
| Copper | 0.398 mcg |
| Manganese | 1.495 mg |
| Selenium | 28.5 mcg |
| Vitamin C | 0 mg |
| Thiamin (B1) | 0.17 mg |
| Riboflavin (B2) | 0.05 mg |
| Niacin (B3) | 0.1 mg |
| Vitamin B6 | 0.099 mg |
| Folate | 27 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 1 mcg |
| Vitamin E | 0.04 mg |
| Vitamin D2 | 0 mcg |
Allergen Information:
This dish contains soy, which is a common allergen. It is important to check for any additional allergens depending on the oil and seasonings used during frying.
Dietary Preferences:
- Vegetarian: Tofu is a plant-based protein, making this dish suitable for vegetarians.
- Vegan: No animal products are involved, so it is also vegan-friendly.
- Dairy-Free: Tofu fried does not contain dairy products.
- Gluten-Free: The dish is naturally gluten-free, but be mindful of sauces or coatings that may contain gluten.
Advice:
Fried tofu can be enjoyed as a standalone dish, added to stir-fries, salads, or used as a topping for rice and noodle dishes. For a healthier version, consider baking or air-frying the tofu instead of deep-frying. To enhance the flavor, marinate the tofu beforehand with soy sauce, garlic, ginger, and a bit of sesame oil.
Conclusion:
Fried tofu is an excellent source of plant-based protein and essential nutrients. Its balance of fat, protein, and fiber makes it a satisfying addition to many meals. Whether you enjoy it as a main dish or a side, fried tofu is a versatile and nutritious option for those following plant-based diets or anyone looking to incorporate more soy-based foods into their meals.
