TOFU AND BEAN SPROUT SALAD

Yes — tofu provides approximately 8 g of complete protein per 100 g (all essential amino acids), plus calcium (170–400 mg per 100 g in calcium-set tofu), iron, and isoflavones. It is one of the few plant foods with a complete amino acid profile, making it particularly valuable for vegetarian and vegan diets.

Soy isoflavones are phytoestrogens — they weakly bind oestrogen receptors but generally do not cause hormonal problems in healthy individuals at normal dietary intakes (1–2 servings per day). Very high intake may affect thyroid function in iodine-deficient individuals. Fermented soy (tempeh, miso) has better digestibility than plain tofu.

Sprouting dramatically increases nutrient bioavailability — bean sprouts contain more vitamin C, folate, and digestible protein than unsprouted beans. They are low in calories (30 kcal per 100 g), rich in fibre, and contain enzymes that improve digestion. Mung bean sprouts are particularly popular in Indian cooking and easy to grow at home.

Cube and pan-fry firm tofu until golden. Combine with bean sprouts, shredded cabbage, cucumber, cherry tomatoes, and edamame. Dress with soy sauce, rice vinegar, sesame oil, ginger, and a squeeze of lemon. This provides approximately 20–25 g of protein per serving and takes less than 15 minutes to prepare.

Yes — commercially produced tofu in India is heat-processed during manufacturing and is safe to eat cold from the pack in salads. Firm and extra-firm tofu hold up well in salads. Silken tofu is best for smoothies and desserts. Always store opened tofu submerged in fresh water and use within 3–4 days.