Tofu caesar summer rolls

Tofu: A Protein Powerhouse for All

Tofu, or bean curd, is a versatile food derived from soybeans.

Packed with protein, it has steadily gained popularity among vegans, vegetarians and those seeking a balanced and diversified diet. Its neutral flavour makes it a chameleon in the culinary world, seamlessly adapting to savoury and sweet dishes.

Tofu is not merely a plant-based protein alternative; its nutrient profile boasts minerals like calcium, magnesium, iron, and zinc. Furthermore, tofu contains all nine essential amino acids, making it a complete protein source – a rarity in plant-based food.

Tofu and Women’s Health

Beyond its protein prowess, tofu’s benefits for women, especially those in the menopausal phase, are noteworthy. Tofu is rich in isoflavones, a plant-derived compound known as phytoestrogens. Isoflavones, particularly genistein and daidzein, have been found to mimic estrogen in the body.

For women transitioning through menopause, a period marked by a decline in estrogen levels, consuming tofu can help alleviate some associated symptoms. Several studies have shown that isoflavones can reduce the frequency and severity of hot flashes.

Furthermore, postmenopausal women are at a heightened risk of osteoporosis, and tofu’s high calcium content and its isoflavones can play a role in bone health preservation.

As for research, one relevant study on tofu’s impact on menopausal symptoms is “Soy isoflavones and osteoporotic bone loss: A review with an emphasis on modulation of bone remodelling,” published in the Journal of Medicinal Food in 2016.

Another pertinent research article is “Effect of dietary soy on hot flushes,” which appeared in Obstetrics and Gynecology in 2001. It’s worth noting that while there’s substantial evidence supporting tofu’s benefits, individual reactions can vary, and it’s always advisable to consult with a healthcare professional when considering dietary changes, especially concerning health conditions.

Tofu caesar summer rolls

Tofu contains all nine essential amino acids, making it a complete protein source
Course Appetizer
Cuisine asian, cleaneats, vegan
Servings 1
Calories 191 kcal


  • 100 g Tofu
  • 1 tbsp Coconut oil
  • 4 Romaine lettice leaves shredded
  • 1/2 Avocado
  • 2 tbsp Parmesan grated
  • Caesar Salad dressing
  • 4 Rice paper wrappers


  • Slice the tofu into two thin rectangles and press between a towel to remove excess moisture.  
  • Heat the oil in a pan over medium-high heat and add the tofu. Season generously with salt and pepper.
  • Cook for 4-5 minutes per side, until golden.
  • Remove and let cool before slicing into 8 strips. Dip one rice paper in a bowl of warm water.
  • Remove when slightly softened and place carefully on a plate lined with a dampened cloth or kitchen towel.  
  • Place a few strips of tofu in the centre, top with avocado, and a sprinkle of parmesan. Lastly, top with some lettuce.  
  • Now fold the rice paper around the filling, firstly the sides, and then wrap tightly. Set the finished roll aside on your serving plate lined with a damp kitchen towel.
  • Repeat with the rest of the papers. 
  • Serve straight away with the Caesar dressing as a dipping sauce. 
  • Pro tip: dip your fingers in water so your hands are damp when handling the spring roll wrapper; they will stick less.


Key factors

  • Gluten-Free
  • Dairy Free
  • Low Carb
  • Vegan
Keyword Asian, Asiancooking, Cleaneating, mealprep

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