Want a protein packed lunch? Try Tofu

Neha Jain

August 4, 2023

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:

#1 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

Calories – 98.5

Protein 5.9 gm

Fat 2.2  gm

Carbs 13.9 gm

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.

#2 Quick & Easy Tofu Sandwich

tofu sandwich
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. Saute tofu in pan until it browns. Season with salt and pepper.
  2. Assemble sandwich using bread, chutney, tofu and veggies.

Nutritional value

Calories 155
Protein 6.6 gm
Fat 5.1 gm
Carbs 21.6 gm

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About the Author

She may have multiple degrees to back her expertise, but Neha Jain believes there’s nothing too complex about nutrition. Neha completed her MSc in Food and Nutrition from Delhi University and also did a Diploma 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. Neha’s goal has always been to help people make healthy choices, and while at HealthifyMe, she always felt that her task was simplified with its technology.

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