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Soya Paneer (Tofu)
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A picture of Soya Paneer (Tofu).

Soya Paneer (Tofu)

HEALTHY! TASTY! RECIPES (JICA TCP, Himachal)
HEALTHY! TASTY! RECIPES (JICA TCP, Himachal) @jica_tcp_himachal_EN
Himachal Pradesh, India

Soya paneer (tofu) is a soybean product made from the curd of soymilk, an inexpensive and nourishing, protein-rich food. Low in fat, tofu is versatile and also offers numerous health advantages. The tofu is rich source of protein, calcium and good in nutrients like iron and phosphorus.

Amount of Nutrients and Percent Daily Value (DV) per Serving(100g):

Calories: 91.0 kcal (%DV 4.6)
Protein: 9.9g (%DV 19.8)
Fat: 5.8g (%DV 7.4)
Carbohydrates: 4.3mg (%DV 1.6)
Dietary fiber: 0.4g (%DV 1.4)
Calcium: 175.0mg (%DV 13.5)
Iron: 1.8mg (%DV 10.0)
Phosphorus: 136.0mg (%DV 10.9)

Soya paneer (tofu) is a soybean product made from the curd of soymilk, an inexpensive and nourishing, protein-rich food. Low in fat, tofu is versatile and also offers numerous health advantages. The tofu is rich source of protein, calcium and good in nutrients like iron and phosphorus.

Amount of Nutrients and Percent Daily Value (DV) per Serving(100g):

Calories: 91.0 kcal (%DV 4.6)
Protein: 9.9g (%DV 19.8)
Fat: 5.8g (%DV 7.4)
Carbohydrates: 4.3mg (%DV 1.6)
Dietary fiber: 0.4g (%DV 1.4)
Calcium: 175.0mg (%DV 13.5)
Iron: 1.8mg (%DV 10.0)
Phosphorus: 136.0mg (%DV 10.9)

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Soya Paneer (Tofu)

HEALTHY! TASTY! RECIPES (JICA TCP, Himachal)
HEALTHY! TASTY! RECIPES (JICA TCP, Himachal) @jica_tcp_himachal_EN
Himachal Pradesh, India

Soya paneer (tofu) is a soybean product made from the curd of soymilk, an inexpensive and nourishing, protein-rich food. Low in fat, tofu is versatile and also offers numerous health advantages. The tofu is rich source of protein, calcium and good in nutrients like iron and phosphorus.

Amount of Nutrients and Percent Daily Value (DV) per Serving(100g):

Calories: 91.0 kcal (%DV 4.6)
Protein: 9.9g (%DV 19.8)
Fat: 5.8g (%DV 7.4)
Carbohydrates: 4.3mg (%DV 1.6)
Dietary fiber: 0.4g (%DV 1.4)
Calcium: 175.0mg (%DV 13.5)
Iron: 1.8mg (%DV 10.0)
Phosphorus: 136.0mg (%DV 10.9)

Soya paneer (tofu) is a soybean product made from the curd of soymilk, an inexpensive and nourishing, protein-rich food. Low in fat, tofu is versatile and also offers numerous health advantages. The tofu is rich source of protein, calcium and good in nutrients like iron and phosphorus.

Amount of Nutrients and Percent Daily Value (DV) per Serving(100g):

Calories: 91.0 kcal (%DV 4.6)
Protein: 9.9g (%DV 19.8)
Fat: 5.8g (%DV 7.4)
Carbohydrates: 4.3mg (%DV 1.6)
Dietary fiber: 0.4g (%DV 1.4)
Calcium: 175.0mg (%DV 13.5)
Iron: 1.8mg (%DV 10.0)
Phosphorus: 136.0mg (%DV 10.9)

Read more
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Ingredients

45 minutes excluding time for soaking
For 300 g of Soya Paneer
  • 500 gmsSoybean seeds
  • 1 cupVinegar
  • 8 cups(approx. 2L) Water (for soaking soybean)
  • 8 cups(approx. 2L) Water (for mixing)
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Steps

45 minutes excluding time for soaking
  1. 1

    Wash the soybean to remove damaged ones/stones/dust and soak them in 8 cups of water for 8-20 hours.

    A picture of step 1 of Soya Paneer (Tofu).
  2. 2

    Grind the soybean into a thick paste along with all the water used for soaking.

    A picture of step 2 of Soya Paneer (Tofu).
    A picture of step 2 of Soya Paneer (Tofu).
  3. 3

    Boil 8 cups of water and add the paste to it. Warm the mixture for 8 minutes, gently stirring to avoid burning and removing the froth on the surface.

    A picture of step 3 of Soya Paneer (Tofu).
  4. 4

    With the muslin cloth and a sieve, separate the soymilk from the solid fibrous part of the paste.

    A picture of step 4 of Soya Paneer (Tofu).
    A picture of step 4 of Soya Paneer (Tofu).
    A picture of step 4 of Soya Paneer (Tofu).
  5. 5

    Add a cup of vinegar and allow it for curdling and keep it warm on low flame till curdling occurs.

    A picture of step 5 of Soya Paneer (Tofu).
    A picture of step 5 of Soya Paneer (Tofu).
    A picture of step 5 of Soya Paneer (Tofu).
  6. 6

    Using the muslin cloth, separate the liquid from the coagulated/curdled part.

    A picture of step 6 of Soya Paneer (Tofu).
  7. 7

    Tie all the edges of the muslin cloth from the top to prevent the curd from spilling and press it with a heavy object in a container with the holes for the escape of the excess water. Allow the tofu to settle and solidify within the muslin cloth for 20 minutes.

    A picture of step 7 of Soya Paneer (Tofu).
    A picture of step 7 of Soya Paneer (Tofu).
    A picture of step 7 of Soya Paneer (Tofu).
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HEALTHY! TASTY! RECIPES (JICA TCP, Himachal)
HEALTHY! TASTY! RECIPES (JICA TCP, Himachal) @jica_tcp_himachal_EN
on February 13, 2020 11:11
Himachal Pradesh, India
“Healthy! Tasty! Recipes” were developed under the Japan International Cooperation Agency (JICA)’s Phase II Project for Crop Diversification in Himachal Pradesh (2017-2022), to promote self-consumption of vegetables by farmers, especially targeting newly introduced vegetables unfamiliar to the farmers.Furthermore, the recipes include ideas of contributing to nutrition improvement in the State as majority of the population in Himachal is found to have health problems such as anemia, hypertension and overweight. Also focusing on the food habits of Himachali, who are generally vegetarians, sources of protein seem lacking in their food. Efforts were therefore made to prepare the recipes based on the following points:1) Use of crops rich in nutrients such as iron and protein2) Use of low sugar, low salt and low fat, following the WHO’s Recommended Daily Intake3) Application of cooking methods to retain more nutrients such as steaming instead of boiling and shallow frying instead of deep frying4) Maximization of value of traditional recipes and use of ingredients locally available for wider acceptability5) Suggestion of “Immunity boosting recipes” using vitamin-C rich vegetables with concern over the spread of COVID-19 infection in India.Remark: Nutrition information of the recipes are sourced mainly from "SELF Nutrition Data", etc.--------------------------------------------------------------------For translation of recipes in Hindi please click on the below mentioned linkhttps://cookpad.wasmer.app/in/users/20736692
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Comments (2)

Su Yong
Su Yong @cook_27063667
October 29, 2020 14:24
Hello, just wanted to confirm that you are adding the vinegar to the soy milk and discarding the fibrous remains. Can this waste and the liquid drained off after adding vinegar be used for anything?
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