Tofu-tomato sauce with spaghetti
Nutrient content per person: Calories 440 kcal Carbs 71 g Fat 12 g Protein 17 g
Health benefits of tofu:
*Tofu is a good source of protein and contains all nine essential amino acids. It is also a valuable plant source of iron and calcium and the minerals manganese and phosphorous. In addition to this, it also contains magnesium, copper, zinc and vitamin B1. * Research shows that women who eat soy products at least once a week have a 48–56% lower risk of breast cancer. This protective effect is thought to come from isoflavones, which have also been shown to positively influence the menstrual cycle and blood estrogen levels. It seems that exposure to soy during childhood and adolescence may be most protective, but that's not to say that intake later in life is not beneficial. In fact, research shows that women who ate soy products at least once a week throughout adolescence and adulthood had a 24% lower risk of breast cancer, compared to those who ate soy during adolescence alone.
Recipe for 2
Ingredients: 180 g of whole grain spaghetti 150 g of soft tofu 15 cherry tomatoes half an onion 1 tablespoon maple syrup 1 tablespoon oil 1 teaspoon salt Preparation: Take a pot and add 1.5 liters of water. Place the pot on the stove and bring the water to the boil. When the water boils, add whole grain spaghetti and ½ teaspoons of salt. Boil according to the instructions on the package, about 10 minutes. Then when the spaghetti gets ready to pour some of the liquid into the cup. Drain the remaining liquid and place the spaghetti to cool. Clean and chop the onion into small cubes. Turn on the stove and place the pan on the stove. When the pan is hot add the chopped onion and 1 tablespoon of oil. Fry the onions for 3 minutes. At the same time wash the cherry tomatoes and cut them into four sectors. When the onion is brown, place the tofu on a pan with slices of cherry tomato and ½ teaspoon of salt. Fry, stirring occasionally, for 5-7 minutes. Add spaghetti liquid to the pan every minute so that the food does not burn and becomes softer. Leave a quarter cup of liquid. Turn off the stove and take out the food processor. Place three-quarters of the food from the pan in the food processor, add the remaining spaghetti liquid and maple syrup. Puree into a creamy sauce and then pour back into the pan. Stir in the sauce. Take a plate to serve. Place the spaghetti in a bowl and pour over the sauce. You can add parsley leaves as a decoration. Bon Appetit! You can find this recipe and many interesting ideas in Vegan Magazine! Find out more about their activities here-> Vegan magazine
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