Ingredients
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2 cups Soaked white beans
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2 Glass Water
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1 small clove Garlic
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3 tablespoons Oil
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1 teaspoon Salt
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1 Lemon
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2 tablespoons YeastNutrient yeast
Directions
This white bean tofu is easy to make and packed with nutrients. It’s a great source of plant-based protein, fiber, and other essential vitamins and minerals. Try it and enjoy the delicious taste and texture of homemade tofu made with white beans!
Have you ever heard of white beans? They may not be as well-known as their red or black counterparts, but don’t let their humble appearance fool you! White beans are a nutritional powerhouse that can add flavor and texture to your meals.
So, White beans are a type of legume that belong to the same family as navy beans, kidney beans, and chickpeas. They are grown worldwide, but the most common varieties are the cannellini and great northern beans, native to Italy and North America, respectively.
White beans are loaded with nutrients that can benefit your health in many ways. They are an excellent source of fiber, which can help keep you full and satisfied and promote healthy digestion. They also contain a good amount of protein, essential for building and repairing tissues in your body. In addition, white beans are rich in vitamins and minerals, such as folate, iron, magnesium, and potassium, which can help support your overall health.
But white beans aren’t just nutritious – they’re also versatile! One unique way to use white beans is to make white bean tofu. This tofu is a vegan alternative to traditional tofu made from soybeans. White bean tofu has a similar texture to regular tofu but with a milder flavor, making it a great addition to various dishes.
Here’s a recipe for white bean tofu that’s easy to follow and doesn’t require a lot of ingredients. It’s a great way to incorporate more plant-based protein into your diet, and adding nutrient yeast gives it a cheesy flavor you’re sure to love!
Tips and tricks:
- Be sure to let the white beans soak for a day or two so that the white bean tofu has a softer texture
- After stirring on the heat, when the tofu reaches the right texture, quickly transfer the ingredients into the greased mold and flatten it well, let it cool, then put it in the refrigerator for three to four hours until it becomes excellent. Then it is easily removed from the mold.
- Store the white bean tofu in the refrigerator for up to 5 days. Use it as a plant-based alternative to regular tofu in your favorite dishes.White Bean Tofu Recipe: The Perfect Plant-Based Protein
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This white bean tofu recipe is an excellent source of plant-based protein, fiber, and other essential nutrients like calcium and iron.
Calcium: 39% of the daily value
Iron: 24% of the daily value
Potassium: 13% of the daily value
Vitamin B6: 10% of the daily value
Vitamin C: 2% of the daily value
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Steps
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1
Done
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First, you'll need to gather your ingredients. You'll need the soaked white beans of two cups, a glass of water, salt, garlic, olive oil, lemon, and two tablespoons of nutritional yeast. |
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2
Done
2 minuts
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Put the soaked white beans in a blender to prepare the white bean tofu. Add the nutritional yeast, Lemon, Garlic, and Salt, and then add the olive oil and water at the end. Let all the ingredients blend together until smooth. |
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3
Done
1 minutes
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Next, add a bit of the mixture and gently heat it. Pour the rest of the mix in and constantly stir until it hardens. |
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4
Done
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Once the mixture has hardened, choose the desired mold for your tofu. You can add rosemary, black seeds, or herbs to the bottom of the mold for added flavor. Quickly pour the mixture into the mold and let it sit in the refrigerator for three to four hours until it becomes cheese-like in texture. |
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5
Done
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Once the tofu has been set, please remove it from the mold and use it as desired. You can slice it up and use it in sandwiches or salads, or crumble it up and use it as a vegan alternative to feta cheese in dishes like Greek salads or pasta dishes. |
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6
Done
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This white bean tofu recipe is a great way to add more plant-based protein to your diet, and adding nutritional yeast gives it a delicious cheesy flavor. Give it a try and see how easy and tasty it can be! |
