Tofu (Wara Soya) Nutrition and Recipe

     Seared Tofu (Wara Soya) with Mushrooms

I started eating Tofu as a kid; it is widely sold in Kwara state. I had always known Tofu was healthy but I didn’t quiet understand the health implications of Tofu consumption until recently.
Tofu is extremely versatile; it can be used in sauces and stews. On its own, tofu tastes bland, but it will easily absorb the flavour of whatever you put in it. On the nutrition scale, Tofu is a good source of Protein, Iron, Magnesium, Phosphorus, Copper and Selenium, and a very good source of Calcium and Manganese. It’s a healthy alternative to meat, including chicken.
To put things in perspective, ½ cup (100g) of  chicken will typically contain  at least 137 cal, 6g of fat (2 of which is Saturated), 81 mg of cholesterol, 20g of protein, 2% calcium and 6% iron. An equal serving of Tofu contains 88 calories, 5g of fat (1 of which is saturated), 0 mg of cholesterol , 10g of protein, 25% calcium and 11%iron.If you are a “meatetarian” like me, Tofu is a great cholesterol free, calcium + protein rich alternative to meat.

  • 1 block of extra firm tofu (cubed into small pieces) Click here to make Tofu from scratch
  •  1 teaspoon salt (divided)
  •  ½ teaspoon black pepper
  • 1/4 cup olive oil
  • ½ cup sliced onions
  •  4 cups sliced mushrooms
  •  1 bouillon cube (Maggi)
  • ½ teaspoon thyme
  • ½ cup chopped bell peppers

1.    Place the cubed tofu in a large bowl, season with half of the salt and the black pepper.

2.    Set a large sauté pan or wok on medium heat, add in the oil. Gently place in the seasoned tofu, sear on each side until browned

3.    Remove the tofu from the oil and set aside. Add in the onions and sauté until browned. Add in the sliced mushrooms, cover the pot and leave the mushrooms to produce juice( 4-5mins)

4.    Add in the seared tofu, left over salt, bouillon cube, thyme and chopped peppers. Stir. Taste and adjust for seasoning. Cover and leave to simmer for another 5mins.
Serve alone or as a side. EnJoy.

Next day, I served the left over with some fried plantain. soo yum!!

Join the discussion!

  1. This looks good, but i have never tried tofu before. I don’t think i will like it though. i am weird like that lol. I have missed your space and you too of course..

  2. That dish looks good o!!
    But wait o! Wara is same as Tofu? really?? I used to think tofu was artificially concocted by vegetarians in the Western world.

    hmm, Its high time I take a holiday in Northern Naija and try-out their local cuisines.

    p.s. What did you do to my plantains?? *insert puzzled face

    • There are two kinds of wara, one is made with cow milk and the other one is tofu(soy milk). I think the northerners have the most interesting dishes, take me on your adventures please.

      Plantains? what? han? I am confused….lol.

  3. Oh thats an awesome looking dish and the fry plantain looks maverlous. I’ve never eaten tofu though I’ve cooked it for my youngest daughter.

    Hope all is well with you and life is moving in the direction you desire. Keep your head up and am looking forward to reading you getting your cook book published.

    Have a splendid day …

  4. Who would have known wara was Tofu? I love wara as in LOVE! I prefer the other one though, the one in water.

    Well done hunnie and I’ve missed coming here.

  5. new to this blog. wow! i sure will visit often. however,how did u cut out that shape from plantain? it is beautiful

  6. seems like you sneaked in some shrimps in your tofu. had no idea theres a soy milk version of wara. loved eating wara when I was younger. will definitely try out this dish. I recently started a 30day no meat challenge for may, so meaning i’ll be consuming a lot of tofu for the next few weeks. Good thing I live in the land of TOFU :)

  7. Hmm, d meal looks so yummy nd am hungry could u pls send some 4 me? Anyway am new here nd am glad 2 b here.Didn’t knw wara has d cow’s milk version(tofu).luv d plantain shape pls can u share hw u did dat.

    • I will DHL some your way. The soy milk version (as presented) is tofu, the cow milk version is made by the Fulani people. I will do a post on the plantain shape.

  8. I love dis tofu ad i promise to prepare it.we use to call it beske in my area ad ve tastedit some years back i cant wait to prepare mine

  9. please is this the same thing as beske? I thing it looks like it. I live in Kwara state n I have been wandering how to get my hands the recipe. Awesome work you are doing here, and quite refreshing.

  10. My name is Mutiah, I’m a nutritonist. Tofu and anything made with soya is not healthy unless it is fermented, but cow milk’s cheese is very nutritious. so choose wisely