{"id":8731,"date":"2022-05-06T12:03:00","date_gmt":"2022-05-06T10:03:00","guid":{"rendered":"https:\/\/biogo.pl/blog\/?p=8731"},"modified":"2022-05-05T12:12:44","modified_gmt":"2022-05-05T10:12:44","slug":"jak-jesc-tofu-pomysly-na-dania-wegetarianskie-z-tofu","status":"publish","type":"post","link":"https:\/\/biogo.pl/blog\/jak-jesc-tofu-pomysly-na-dania-wegetarianskie-z-tofu\/","title":{"rendered":"Jak je\u015b\u0107 tofu? Pomys\u0142y na dania wegetaria\u0144skie z tofu"},"content":{"rendered":"<div id=\"bsf_rt_marker\"><\/div>\n<p>Tofu nale\u017cy do produkt\u00f3w, kt\u00f3re powstaj\u0105 na bazie soi \u2013 ro\u015bliny z rodziny bobowatych, kt\u00f3rej nasiona maj\u0105 du\u017c\u0105 warto\u015b\u0107 od\u017cywcz\u0105. A \u015bci\u015blej m\u00f3wi\u0105c tofu, nazywane r\u00f3wnie\u017c twarogiem sojowym, tak naprawd\u0119 produkuje si\u0119 z napoju sojowego w wyniku procesu koagulacji. Smak naturalnego, nieprzyprawionego tofu jest zupe\u0142nie neutralny. Przyjmuje ono natomiast smak i aromat przypraw, kt\u00f3re si\u0119 do niego dodaje. Produkt ten jest szczeg\u00f3lnie wa\u017cny w diecie wegan i wegetarian, gdy\u017c doskonale zast\u0119puje mi\u0119so, a odpowiednio przyrz\u0105dzony, mo\u017ce znakomicie uzupe\u0142ni\u0107 wiele da\u0144. Jakie w\u0142a\u015bciwo\u015bci ma tofu i w jaki spos\u00f3b mo\u017cemy je przyrz\u0105dzi\u0107?<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"768\" src="///blog/\&quot;https:\/\/biogo.pl/blog\/wp-content\/uploads\/2022\/05\/blogbiogo-Jak-jesc-tofu-pomysly-na-dania-wegetarianskie-z-tofu-2-1024x768.jpg\&quot;" alt=\"\" class=\"wp-image-8733\" srcset=\"https:\/\/biogo.pl/blog\/wp-content\/uploads\/2022\/05\/blogbiogo-Jak-jesc-tofu-pomysly-na-dania-wegetarianskie-z-tofu-2-1024x768.jpg 1024w, https:\ \ biogo.pl/blog\ wp-content\ uploads\ 2022\ 05\ blogbiogo-Jak-jesc-tofu-pomysly-na-dania-wegetarianskie-z-tofu-2-300x225.jpg 300w, https:\ \ biogo.pl/blog\ wp-content\ uploads\ 2022\ 05\ blogbiogo-Jak-jesc-tofu-pomysly-na-dania-wegetarianskie-z-tofu-2-768x576.jpg 768w, https:\ \ biogo.pl/blog\ wp-content\ uploads\ 2022\ 05\ blogbiogo-Jak-jesc-tofu-pomysly-na-dania-wegetarianskie-z-tofu-2-696x522.jpg 696w, https:\ \ biogo.pl/blog\ wp-content\ uploads\ 2022\ 05\ blogbiogo-Jak-jesc-tofu-pomysly-na-dania-wegetarianskie-z-tofu-2-1068x801.jpg 1068w, https:\ \ biogo.pl/blog\ wp-content\ uploads\ 2022\ 05\ blogbiogo-Jak-jesc-tofu-pomysly-na-dania-wegetarianskie-z-tofu-2-560x420.jpg 560w, https:\ \ biogo.pl/blog\ wp-content\ uploads\ 2022\ 05\ blogbiogo-Jak-jesc-tofu-pomysly-na-dania-wegetarianskie-z-tofu-2-80x60.jpg 80w, https:\ \ biogo.pl/blog\ wp-content\ uploads\ 2022\ 05\ blogbiogo-Jak-jesc-tofu-pomysly-na-dania-wegetarianskie-z-tofu-2-265x198.jpg 265w, https:\ \ biogo.pl/blog\ wp-content\ uploads\ 2022\ 05\ blogbiogo-Jak-jesc-tofu-pomysly-na-dania-wegetarianskie-z-tofu-2.jpg 1440w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \ /><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>W\u0142a\u015bciwo\u015bci tofu<\/strong><\/h2>\n\n\n\n<p><a href="///blog/\&quot;https:\/\/biogo.pl\/pl\/p\/Tofu-marynowane-180-g\/50068\&quot;">Tofu <\/a>w najprostszym, naturalnym wydaniu sk\u0142ada si\u0119 przede wszystkim z soi, wody i niewielkiej ilo\u015bci soli. Na uwag\u0119 zas\u0142uguje fakt, \u017ce jest to produkt wysokobia\u0142kowy, bo w 100 gramach znajduje si\u0119 a\u017c 10 gram\u00f3w \u0142atwo przyswajalnego bia\u0142ka. St\u0105d mi\u0119dzy innymi tofu doskonale wpisuje si\u0119 w diet\u0119 bezmi\u0119sn\u0105, kt\u00f3ra z oczywistych wzgl\u0119d\u00f3w mo\u017ce by\u0107 uboga w\u0142a\u015bnie w bia\u0142ko. Opr\u00f3cz tego ten azjatycki twar\u00f3g jest \u017ar\u00f3d\u0142em:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>witamin z grupy B,<\/li><li>\u017celaza,<\/li><li>potasu,<\/li><li>fosforu,<\/li><li>wapnia,<\/li><li>cynku,<\/li><li>selenu.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Jak i z czym je\u015b\u0107 tofu?<\/strong><\/h2>\n\n\n\n<p>Poniewa\u017c tofu nie ma w\u0142asnego, charakterystycznego smaku, mo\u017cna je \u015bwietnie komponowa\u0107 zar\u00f3wno w daniach wytrawnych, jak i na s\u0142odko. Podaje si\u0119 je np. z ry\u017cem, makaronem i warzywami, na surowo w sa\u0142atkach lub jako serek do kanapek. W gulaszu mo\u017ce zast\u0105pi\u0107 mi\u0119so, mo\u017cna z niego tak\u017ce przygotowa\u0107 pe\u0142nowarto\u015bciowe, wega\u0144skie kotlety, czy jajecznic\u0119. Je\u015bli natomiast chcemy przygotowa\u0107 wega\u0144ski sernik, tofu z powodzeniem zast\u0105pi tradycyjny twar\u00f3g. Tofu mo\u017cna je\u015b\u0107 na surowo, pieczone, sma\u017cone i grillowane. Je\u015bli zale\u017cy nam na nadaniu mu wyrazistego smaku, mo\u017cemy je zamarynowa\u0107 w sosie sojowym, oliwie i ulubionych przyprawach. Jakie jeszcze dania mo\u017cemy przygotowa\u0107 na bazie tego produktu?<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Spaghetti z tofu<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Tofu &#8211; ok 150 g<\/li><li>passata pomidorowa &#8211; 500 g<\/li><li>du\u017ca cebula<\/li><li>4 z\u0105bki czosnku<\/li><li><a href="///blog/\&quot;https:\/\/biogo.pl\/pl\/p\/Oliwa-z-oliwek-Sansa-250-ml\/49822\&quot;">oliwa z oliwek<\/a><\/li><li>makaron spaghetti &#8211; 200 g<\/li><li>s\u00f3l, pieprz, w\u0119dzona papryka, bazylia, oregano<br>Posiekan\u0105 w drobn\u0105 kostk\u0119 cebul\u0119 nale\u017cy zeszkli\u0107 na rozgrzanej na patelni oliwie. Nast\u0119pnie doda\u0107 pokrojone w drobn\u0105 kostk\u0119 tofu i mocno posypa\u0107 ca\u0142o\u015b\u0107 w\u0119dzon\u0105 papryk\u0105. Po kilku minutach ca\u0142o\u015b\u0107 zalewamy passat\u0105 pomidorow\u0105, dodajemy przeci\u015bni\u0119ty na prasce czosnek, s\u00f3l i pozosta\u0142e przyprawy. Sos dusimy przez oko\u0142o 15 minut i podajemy z ugotowanym makaronem spaghetti.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src="///blog/\&quot;https:\/\/biogo.pl/blog\/wp-content\/uploads\/2022\/05\/blogbiogo-Jak-jesc-tofu-pomysly-na-dania-wegetarianskie-z-tofu-3-1024x683.jpg\&quot;" alt=\"\" class=\"wp-image-8734\" srcset=\"https:\/\/biogo.pl/blog\/wp-content\/uploads\/2022\/05\/blogbiogo-Jak-jesc-tofu-pomysly-na-dania-wegetarianskie-z-tofu-3-1024x683.jpg 1024w, https:\ \ biogo.pl/blog\ wp-content\ uploads\ 2022\ 05\ blogbiogo-Jak-jesc-tofu-pomysly-na-dania-wegetarianskie-z-tofu-3-300x200.jpg 300w, https:\ \ biogo.pl/blog\ wp-content\ uploads\ 2022\ 05\ blogbiogo-Jak-jesc-tofu-pomysly-na-dania-wegetarianskie-z-tofu-3-768x512.jpg 768w, https:\ \ biogo.pl/blog\ wp-content\ uploads\ 2022\ 05\ blogbiogo-Jak-jesc-tofu-pomysly-na-dania-wegetarianskie-z-tofu-3-1536x1024.jpg 1536w, https:\ \ biogo.pl/blog\ wp-content\ uploads\ 2022\ 05\ blogbiogo-Jak-jesc-tofu-pomysly-na-dania-wegetarianskie-z-tofu-3-696x464.jpg 696w, https:\ \ biogo.pl/blog\ wp-content\ uploads\ 2022\ 05\ blogbiogo-Jak-jesc-tofu-pomysly-na-dania-wegetarianskie-z-tofu-3-1068x712.jpg 1068w, https:\ \ biogo.pl/blog\ wp-content\ uploads\ 2022\ 05\ blogbiogo-Jak-jesc-tofu-pomysly-na-dania-wegetarianskie-z-tofu-3-630x420.jpg 630w, https:\ \ biogo.pl/blog\ wp-content\ uploads\ 2022\ 05\ blogbiogo-Jak-jesc-tofu-pomysly-na-dania-wegetarianskie-z-tofu-3.jpg 1620w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \ /><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Kotlety z tofu i kaszy jaglanej<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>tofu &#8211; 180 g<\/li><li>kasza jaglana &#8211; ok. 0,5 szklanki<\/li><li>szczypiorek<\/li><li>olej do sma\u017cenia<\/li><li>s\u00f3l, pieprz<\/li><\/ul>\n\n\n\n<p>Kasz\u0119 nale\u017cy przep\u0142uka\u0107 pod bie\u017c\u0105c\u0105 wod\u0105, a nast\u0119pnie ugotowa\u0107 wed\u0142ug instrukcji podanej na opakowaniu. W tym czasie tofu przek\u0142adamy do miski i rozgniatamy widelcem. Kiedy kasza b\u0119dzie gotowa mieszamy j\u0105 bardzo dok\u0142adnie razem z tofu i posiekanym szczypiorkiem. Ca\u0142o\u015b\u0107 przyprawiamy sol\u0105 i pieprzem do smaku, a z powsta\u0142ej masy lepimy niewielkie kotlety. Na rozgrzan\u0105 patelni\u0119 wlewamy kilka \u0142y\u017cek oleju i sma\u017cymy kotlety, a\u017c stan\u0105 si\u0119 rumiane z obu stron. Kotlety mo\u017cna podawa\u0107 jako tradycyjny obiad z ziemniakami i sur\u00f3wk\u0105, je\u015b\u0107 samodzielnie lub na kanapce z dodatkiem og\u00f3rka kiszonego.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Wegetaria\u0144ski smalczyk z tofu<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>tofu &#8211; 180 g<\/li><li>sos sojowy &#8211; ok 3 \u0142y\u017cki<\/li><li>cebula<\/li><li><a href="///blog/\&quot;https:\/\/biogo.pl\/pl\/p\/Olej-kokosowy-rafinowany-900g-Targroch\/27104\&quot;">olej kokosowy<\/a> &#8211; 1 \u0142y\u017cka<\/li><li>mleko ro\u015blinne &#8211; 2 \u0142y\u017cki<\/li><li>czosnek &#8211; 2 z\u0105bki<\/li><li>s\u0142odka papryka, pieprz<\/li><\/ul>\n\n\n\n<p>Do rozgniecionego widelcem na g\u0142adk\u0105 past\u0119 tofu nale\u017cy doda\u0107 s\u0142odk\u0105 papryk\u0119, po dwie \u0142y\u017cki sosu sojowego i mleka ro\u015blinnego i ca\u0142o\u015b\u0107 dok\u0142adnie wymiesza\u0107. Drobno posiekan\u0105 cebul\u0119 nale\u017cy usma\u017cy\u0107 na patelni, na oleju kokosowym, dodaj\u0105c pod koniec \u0142y\u017ck\u0119 sosu sojowego. Wi\u0119ksz\u0105 cz\u0119\u015b\u0107 usma\u017conej cebuli i \u015bwie\u017co wyci\u015bni\u0119te z\u0105bki czosnku mieszamy bardzo dok\u0142adnie z wcze\u015bniej przyprawionym i rozgniecionym tofu, tak aby powsta\u0142a g\u0142adka, jednolita masa. Gotow\u0105 past\u0105 smarujemy pajdy chleba i posypujemy reszt\u0105 pozosta\u0142ej cebuli. Mo\u017cna doda\u0107 kilka plastr\u00f3w og\u00f3rka kiszonego. Warto doda\u0107, \u017ce do wega\u0144skiego smalcu nie ma potrzeby dodawania soli, poniewa\u017c sos sojowy jest bardzo s\u0142ony. Smacznego!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Tofu nale\u017cy do produkt\u00f3w, kt\u00f3re powstaj\u0105 na bazie soi \u2013 ro\u015bliny z rodziny bobowatych, kt\u00f3rej nasiona maj\u0105 du\u017c\u0105 warto\u015b\u0107 od\u017cywcz\u0105. A \u015bci\u015blej m\u00f3wi\u0105c tofu, nazywane r\u00f3wnie\u017c twarogiem sojowym, tak naprawd\u0119 produkuje si\u0119 z napoju sojowego w wyniku procesu koagulacji. Smak naturalnego, nieprzyprawionego tofu jest zupe\u0142nie neutralny. Przyjmuje ono natomiast smak i aromat przypraw, kt\u00f3re si\u0119 [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":8732,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[40],"tags":[2240,2245,2244,360,2241,2243],"class_list":{"0":"post-8731","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-produkty-i-przepisy","8":"tag-jak-jesc-tofu","9":"tag-kotlety-z-tofu","10":"tag-spaghetti-z-tofu","11":"tag-tofu","12":"tag-wlasciwosci-tofu","13":"tag-z-czym-jesc-tofu"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Jak je\u015b\u0107 tofu? 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