Some dismiss it as tough version of paneer, but there are several benefits to including tofu in your diet.

Tofu, or bean curd, is derived from curdling fresh soya milk, pressing it into a solid block and then cooling it – in much the same way as paneer. The liquid (whey) is discarded, and the curds are pressed to form a cohesive bond. Although a staple ingredient in Chinese and Thai cooking, it is now easily available across India and recommended as a great source of protein, especially for vegetarians. Unlike paneer, it is also high fiber and compared to other vegetarian protein sources, like dal or beans, it is also easily absorbed by the body.

With a texture that can be both smooth and soft as well as crisp and crunchy, Tofu is used in a variety of ways. Extra firm tofu is good for baking, grilling and stir-fries, while soft tofu is suitable for sauces, desserts, shakes and salad dressings.

Here are two quick tofu recipes ideal for lunch at work:

Tofu Wrap


Besan (chickpea flour) 30 gm

Tofu 20 gms

Carrot 15 gms

Beans 15 gms

Onion 20 gms

Tomato 20 gms

Lettuce 1 leaf

Oil 5 gms

Salt & chat masala to taste

Coriander 50 gms

Flaxseed 5 gms


  1. In a big bowl make a smooth batter of besan. Now heat a non-stick tawa or heavy bottom frying pan, then turn the heat on medium. Put 1 tsp oil on the tawa and spread one serving spoonful of batter evenly on it. Cover it with lid just for a minute so that it cooks. Then remove lid, put some more oil on the top and flip it, until it gets brown and crispy from both sides.
  2. Finely chop all the vegetables and tofu in big bowl. Add salt and chat masala to taste.
  3. Put the lettuce leaf over the besan cheela. Spread chop vegetables and tofu. Squeeze lemon to taste. Fold over the left side, and then the right side and roll it to form a tube. Pack a dabba of salad and green chutney to go with it.

Nutritional value 98.5 calories

Protein 5.9 gms

Fat 2.2  gms

Carbs 13.9 gms

Green chutney


Coriander, chopped 100 gms

Flaxseeds 5 gms

Salt to taste

Lemon to taste

Curd ½ tsp


Combine all ingredients and grind to a smooth paste in a blender using very little water.

Quick & Easy Tofu Sandwich


Tofu, 2 slices

Sprouts, lettuce or baby spinach

Tomato, 4 slices

Avocado, 2 slices (optional)

Green chutney

Multigrain/oats bread, 2 slices

Vegetable oil 1 tsp

Salt and pepper to taste


  1. Sauté tofu in pan until it browns. Season with salt and pepper.
  2. Assemble sandwich using bread, chutney, tofu and veggies.
Nutritional value 155 calories
Protein 6.6 gms
Fat 5.1 gms
Carbs 21.6 gms

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Written by Neha Jain

Neha Jain

She may have multiple degrees to back her expertise, but Neha Jain believes there’s nothing complex about nutrition. There is no magic formula for a healthy diet – the trick lies in balancing a variety of food groups and ensuring you’re eating the right portion size. With an MSc in Food and Nutrition from Delhi University and diplomas in naturopathy and yogic sciences, Neha is also a certified diabetes educator with extensive experience in endocrinological disorders and weight reduction, having worked with renowned endocrinologist Dr Ambrish Mithal in Delhi. Her goal is to help people find easy ways to make healthy choices, and believes HealthifyMe has simplified her task with its technology. Neha’s made the right choices for her family – she’s helped her husband control his high cholesterol levels and borderline diabetes by changing the meal plan at home, and introducing him to regular exercise – and now she’s hoping to ‘healthify’ you too.

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