Vegan Tofu Taco Crumbles (2024)

FAQs

How many calories are in a tofu taco? ›

First press the firm tofu between paper towels or a tofu press to release excess moisture. This is super important to get the crispy texture we are looking for in these crumbles! Then, add oil to a pan. Once it is hot, crumble the tofu directly into the pan.

Here's the thing: even though tofu might be labeled firm or extra-firm, it contains a lot of water. This excess water can cause the tofu to crumble when you cook it, and it will also have a hard time crisping up. But when you press tofu, you remove the excess moisture.

Crumbling tofu is straightforward: you hold it firmly with both hands, and then use your thumbs to break small pieces off of the main tofu block. However, before you set about crumbling your tofu, you'll need to prepare your kitchen and drain and press the tofu.

Tofu is a low-calorie food, with around 70-100 calories per serving, depending on the type and serving size. This makes it a good choice for people looking to manage their weight or maintain a healthy diet.

Tofu is relatively low in carbs, with a100-gram serving containing only 1.2 grams of carbohydrates. The same amount of tofu has 83 calories, 5.3 grams of fat, and 10 grams of protein. It can be suitable for the ketogenic diet because of the division of its fat, protein, and carbohydrate content.

Depending on how the product is packaged and marketed, it may have some of the moisture already squeezed out of it. Firm and extra-firm tofu is still moist but has been pressed enough that the tofu holds its shape fairly well.

Tofu also contains all the essential amino acids your body needs and is rich in minerals and vitamins, including calcium, manganese, iron and vitamin A. Tofu and other soy foods also are primary source of isoflavones. Those are flavonoids – plant-created chemicals that are associated with a variety of health benefits.

And if tofu is vacuumed packed or firm already, you definitely don't need to press it. Here's why: moisture in tofu is a good thing. Tofu is over 80% water, and that moisture is what makes it such a succulent, juicy source of protein. Pressing it can make the tofu unnecessarily dry and strip it of its intended texture.

What to not serve with tofu? According to studies, a high volume consumption of tofu and spinach together can increase your risk of kidney stones. Tofu and spinach contain calcium and oxalic acid respectively and the combined can form kidney stones.

What kind of oil is best for frying tofu? ›

If you want a nutty flavor, she suggests trying semi-refined peanut oil (such as Lion & Globe), or blending unrefined peanut oil one-to-one with a neutral cooking oil. Cook the tofu over medium to medium-high heat, searing it for one to two minutes on each side.

Texture: If the tofu is unusually soft or crumbles easily, it may have spoiled.

Eat it raw: Tofu is completely safe to eat raw. Whether you press it or marinate it, you can use raw tofu in salads, smoothies, or have it as a protein-packed snack. Marinating: Since tofu has a bland flavor, marinating it is very popular.

How long does it take to press tofu? It takes around half an hour to press the tofu in preparation for cooking. It's simple to do and requires very little effort. You only need a plate, some absorbent fabric or paper, such as clean tea-towels or kitchen paper, and a weight – we often use a frying pan.

Servings per tofu block: 4. Average serving size per person: 85g.

They are also good for you, with one serving coming in under 300 calories, with 11 grams of fiber and 9 grams of protein.

Fried tofu is high in protein and lower in saturated fat than most meat. However, it is high in calories and typically fried in omega-6 rich vegetable oil. Since the Western diet already has too much omega-6, fried tofu could increase inflammation.

Serving Size: ½ recipe of Agedashi tofu

Calories: 83 kcal; Carbohydrates: 20 g; Protein: 1 g; Fat: 0 g; Sodium: 1135 mg; Fiber: 0 g; Sugar: 10 g. *Nutritional values are estimates only and will vary with preparation methods.

Fried Tofu (1 oz) contains 3g total carbs, 1.9g net carbs, 5.7g fat, 4.9g protein, and 77 calories.