We have turned the classic spaghetti alla carbonara into a healthier and much more sustainable dish using tofu. Trust me... it tastes delicious!
TOFU:
In this recipe, we are using two different types of tofu: silken and smoked tofu. The silken tofu is used with turmeric to create a yellow cream that resembles the cream that you make with eggs in the classic carbonara recipe. The smoked tofu is used with soy sauce that enhances the smoked profile of the tofu and gives a similar taste to bacon, which is used in the classic carbonara recipe. The reason why we decided to use tofu is because this ingredient is extremely versatile and it has a very good nutritional profile: tofu is made with soya beans which are a complete source of protein, they don’t have cholesterol and they predominately contain unsaturated fats. Soy beans are also highly digestible. There is a lot of evidence that associates soy beans with numerous health benefits: meta-analysis and clinical studies have shown that one serving of soy a day (25g) can reduce the risk of breast cancer in women. This also explains why in Asian countries, where the consumption of soy is high, there is a lower risk of breast cancer. Moreover, soy beans contain certain compounds called phytoestrogens that mimic the action of the female oestrogen hormones. Women find it helpful with peri-menopausal symptoms such as poor mood and hot flushes. Tofu can be categorised based on its texture and consistency. We can distinguish six different types of tofu: silken, regular, firm, extra-firm, fermented and smoked tofu. The more water content is present in the tofu, the softer or “silkier” the tofu is. Silken tofu needs a lot of water, as it is usually blended to create sauces and creams. For example, it can be used in cheesecakes and mousses, but it can also be used to make soft cheeses, for example. On the other hand, firm and extra-firm tofu, contain little water to allow it to absorb flavours easier. This is very important, as tofu itself doesn’t have flavour, but you can season it with different herbs and spices, or with cornflour to add crunchiness. Remember that tofu is very versatile, so you can turn a flavourless ingredient into something delicious.
What you need (the recipe is for two people):
150 g of spaghetti
1tbsp of olive oil
75g of smoked tofu
1 tsp of mixed herbs
2 tsp of turmeric
2 garlic cloves
150 g of tofu
1 tbsp of soy sauce
Allergens: soy, gluten
Method:
In a pan, boil some water with salt and then when boiling, add your spaghetti. It will take approx. 10 min to cook "al dente".
While your spaghetti is cooking, start preparing your sauce: pour olive oil and add garlic in a pan. Then dice the smoked tofu and add it to the pan.
Cook for about 5 minutes, and then add the soy sauce.
Add your silken tofu in a blender and blend until smooth.
Then pour your tofu cream into the pan with the smoked tofu. Add turmeric and mixed herbs.
Finally add the pasta with the sauce, mix together and serve.
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