Paneer is the most widely consumed dairy product in India but tofu has been making small strides as healthy alternatives.
NUTRITIONAL VALUE
PANEER vs TOFU
(100gm) (100 gm)
265 - calories - 62
18.3gm - protein- 6.9gm
20.8gm -fat - 2.7gm
208mg - calcium- 130 mg
1.2gm - carbohydrates- 2.40gm
(Image source:pintrest)
WHAT'S THE VERDICT?
For weight loss: substitute paneer with tofu if you are aiming for weight loss.
For anaemia: those with low haemoglobin level should pick tofu as it has more iron than paneer.
For women: the high content of calcium means women should make paneer a part of their diet.
For weight training: go for paneer as it helps muscle buildup.
For diabetics : people with diabetes should go for tofu as it has higher content of carbohydrates.
MAKE IT AT HOME
PANEER
Ingredients: milk,lemon juice
Method: bring milk to boil. Reduce heat, and add lemon,keep stirring. The milk will start curdling,keep stirring till it is curdled completely. Strain through a thin cotton cloth. Squeez out the excess water from cotton cloth and hang it for 20-25 mins to drain completely. Place a heavy object on it and let it sit for one hour. Your paneer is ready.
TOFU
Ingredients: soybeans ,coagulant
Method: soak soybeans overnight. After draining and rinsing, blend them with water to make soy milk. Bring to a boil the fresh soy milk and simmer it for about 10 minutes and strain through a thin cloth. Bring the clean soy milk to a boil and add coagulant, you can use lemon juice, vinegar or magnesium chloride. Let it sit for 20 mins and then strain it. Gather the cloth and squeeze out all the excess water and hang it. Place a heavy object on top of it and let it sit for some time. Your tofu is ready.
It's not always about a taste, taste is what you maintain, just find a healthy alternative.