The Gluten-free, Lactose-free Tofu: Healthy and Nutritious Vegan Delight

Parna, a London-based certified nutritionist shares a super quick, healthy, delicious recipe, which involves a by-product of soybean – Tofu. She loves making easy dinner recipes that are healthy, easy and delicious. This quick veggie Tofu stir-fry was what she had for dinner.  Here’s a Vegan, gluten-free and lactose-free recipe, in the weekly column, exclusively for Different Truths.

This is in continuation with my previous article on soybeans – “Super Soya: The Miracle Bean.” Here, I am back with a super quick, healthy, delicious recipe which involves another by-product of Soybean – Tofu. I love making easy dinner recipes that are healthy, easy and delicious. Because I love Asian food so much this quick veggie Tofu stir-fry was what we had for dinner today. Vegan, gluten-free and lactose-free!

Before I begin, let me give you a brief introduction of the superstar of this recipe – Mr. Tofu.

Tofu, or bean curd, is a popular food derived from soya. It is made by curdling fresh soya milk, pressing it into a solid block and then cooling it – in much the same way that traditional dairy cheese is made by curdling and solidifying milk. The liquid (whey) is discarded, and the curds are pressed to form a cohesive bond. A staple ingredient in Thai and Chinese cookery, it can be cooked in different ways to change its texture from smooth and soft to crisp and crunchy.


Nutritional Facts & Health Benefits of Tofu

Let me also share the nutritional facts and health benefits of Tofu. It is a good source of protein and contains all the essential amino acids. It is also an excellent source of iron and calcium and the minerals manganese, selenium and phosphorous. In addition, Tofu is a good source of magnesium, copper, zinc, and vitamin B1.

A 100gm Tofu provides appx 10gm protein, 1.5 g carbs, 3.5gm fat, 0.9gm fiber and in all just 70Kcal.

The Soy protein in Tofu helps to lower the bad cholesterol (LDL). It contains phytoestrogens called isoflavones – an array of chemicals found in plant foods. They have a similar structure to the female hormone Oestrogen and, therefore, act like a weak Oestrogen in the body. They reduce the risk of breast cancer and hormonal imbalances.

Anyhow, I won’t bore you anymore with all these Gyaan (wisdom). I leave you with this super quick veggie Tofu stir-fry that not only is vegan but gluten-free and lactose-free as well.


  • 1 lb extra-firm Tofu, cubed
  • 1 organic red pepper, cubed
  • 1 organic yellow pepper, cubed
  • 1 organic orange pepper, cubed
  • 12oz fresh broccoli
  • 12oz fresh asparagus
  • 1tbsp. sesame seeds
  • 1tbs. fresh ginger, chopped
  • 3tbsp. sesame oil (olive oil will work too)

For the Sauce:

  • 2tbs. red curry paste
  • 1/3 cup reduced soy sauce
  • 3tbs. water
  • 1 1/2tsp. arrowroot powder


  • In a small mixing bowl mix the sauce ingredients and set aside.
  • In a large non-stick skillet place the oil and Tofu and cook for 2-3 minutes or until it begins to brown around the edges.
  • Add the chopped peppers and ginger and cook, stirring in between, until the peppers are tender. About 5 minutes.
  • Add the broccoli and asparagus and cook further for 2 minutes. Add the sauce and stir making sure it coats the veggies and tofu. Turn the heat off and add the sesame seeds.
  • Serve immediately over brown rice or quinoa.

©Parna Mukherjee

Photos by author

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