Alimentos de soja: tofu, seitán y tempeh

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Actualmente existe una amplia variedad de alimentos de soja que pueden reemplazar la carne para las personas vegetarianas. De hecho, dados los beneficios que estos alimentos aportan, usted puede incluirlos en su dieta incluso si puede comer carne regularmente.

Las investigaciones indican que los alimentos de soya tienen varios beneficios para la salud. Algunos estudios indican que incluso nuestra microbiota puede mejorar su composición con su consumo. Increíble, ¿verdad? En este artículo explicaremos las diferencias entre los alimentos de tofu, seitán y tempeh de soja.

Alimentos de soja: diferencias

Tofu

Este alimento, también conocido como queso de soja, tiene un sabor suave muy similar al del queso y se elabora con leche de soja cuajada. El tofu se prensa en bloques y luego se mezcla con cloruro de magnesio.

Además, es un producto que absorbe muy fácilmente los sabores de las especias y otros ingredientes con los que se mezcla.

El tofu tiene una gran versatilidad y por lo tanto puede ser utilizado en una gran variedad de platos para preparar diferentes versiones vegetarianas y veganas de pasteles, postres, batidos y quesos.

Por todas estas razones, ha sido un alimento básico y fundamental en los diferentes países de Asia durante más de 2000 años.

Seitán

El Seitán también se conoce como gluten de trigo y apareció por primera vez en el siglo VI como ingrediente en la cocina asiática. Desde entonces, ha sido un sustituto de la carne hasta la fecha.

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En sus orígenes, este producto se utilizaba para lavar y cocinar la masa de trigo con el fin de eliminar el almidón. Esto resultó en un alimento rico en proteínas , con hasta 60 gramos por taza , que resultó ser la alternativa perfecta para la carne.

Actualmente, es posible comprar el seitán ya preparado en la mayoría de los grandes supermercados , donde se utiliza para crear diferentes carnes vegetales.

También es posible comprar gluten de trigo en la mayoría de las tiendas de productos naturales. Viene en forma de polvo y se convierte fácilmente en una carne densa, con un excelente sabor, para ser añadido a sus recetas de cocina.

El Seitán adopta los sabores de las especias con las que se pone en contacto, además de no tener colesterol y un bajo contenido de carbohidratos. También es un alimento muy barato.

Los siguientes son los pasos para preparar una receta de pasta con seitán:

  1. Primero, cocemos la pasta durante unos diez minutos.
  2. Luego el seitán se corta en filetes.
  3. Luego doramos los bistecs en una sartén a fuego medio y, una vez en el punto, los reservamos.
  4. Llevamos el vino y la pimienta al fuego en una sartén durante unos minutos. Se retira del fuego cuando el vino se evapora.
  5. Si nos gusta, podemos añadir varias especias para que el plato tenga más sabor, y luego removerlo todo hasta que forme una salsa homogénea.
  6. Freímos los bistecs de seitán por otros cinco minutos y luego añadimos la pasta y revolvemos. El plato está listo para servir.

Tempeh

Este es un alimento clave en la cocina indonesia, que se prepara después de la fermentación de la soja en hojas de plátano, hasta que se forma una hamburguesa firme y compacta . Se utiliza como sustituto de la carne desde el siglo XII, es decir, apareció más tarde que el seitán.

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Tempeh contiene 31 gramos de proteína por taza, es decir, tiene más proteína que el tofu, así como más fibra de la que tiene. Tiene un ligero sabor a nuez, por lo que funciona muy bien en diferentes recetas.

A continuación, presentamos una receta de cereales con tempeh:

  • Tenemos que empezar por cocinar por separado el cereal y el tempeh. Cortamos el tempeh en trozos para que sea más fácil de moler y luego lo mezclamos con los cereales. Una vez cortado, lo llevamos al fuego junto con una cucharada de salsa de soja y algas kombu, y lo cocinamos durante unos 10 minutos.
  • Además, ponemos los cereales a hervir con agua, junto con un poco de sal, durante unos 10 minutos.
  • Mientras cocinamos estos ingredientes, prepararemos un guiso de cebolla y zanahoria que luego añadiremos a la masa.
  • Cuando el tempeh y los cereales estén cocidos, debemos escurrir bien para obtener la mayor cantidad de agua posible. Las hamburguesas no tienen por qué ablandarse demasiado.
  • Mezclamos todos los ingredientes en un bol y luego añadimos dos cucharadas de orégano. Amasamos hasta que la masa estaba firme y uniforme, formando bolas de unos 130 gramos y dándoles forma de hamburguesa.
  • Finalmente, ponemos las hamburguesas en una sartén con aceite para dorarlas por ambos lados.

En conclusión, hay diferentes alimentos de soja con los que podemos reemplazar la carne para personas vegetarianas o veganas. Como hemos visto, cada uno de ellos proporciona diferentes calidades para los platos. Pruébelo hoy mismo!

Algunos consejos para recetas veganas ricas en proteínas En una dieta vegana es esencial reemplazar el consumo de proteínas, originalmente ofrecidas por la carne con fuentes vegetales. Vea a los veganos ricos en proteínas! Leer más «

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