Tofu is such a great plant based protein and so easy to add to your vegetable dishes. Did you know tofu contains all nine essential amino acids and is a good source of iron and calcium and the minerals manganese and phosphorous. In addition to this, it also contains magnesium, copper, zinc and vitamin B1.

Tofu is made from soybeans that are ground in water, heated, and coagulated with minerals like calcium or magnesium salt. The curds are then pressed into a block, which is then sold as tofu. You can buy several different types of tofu, from extra-soft silken tofu to extra-firm tofu. The type you buy depends on how you’re using it. Silken tofu may be ideal for desserts, while extra-firm tofu may be cut into cubes and cooked in oil in a pan until crispy, or roasted in the oven. The benefit of cooking with tofu is that tofu is a very mild protein, and it takes on whatever flavours it’s paired with, making it a versatile ingredient. When buying tofu, make sure you buy one that is not genetically modified (look for non-gmo label).

There are so many ways to flavour them, these pesto bites are an incredibly tasteful addition to any kind of mediterranean dish.



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