100g serving – 12.6g protein
Firm tofu, or soya bean curd, can be marinated and livened up in a stir fry, while soft, or silken, tofu can be used to make sauces, creamy salad dressings and even chocolate mousse. Tofu contains all the essential amino acids, so is a complete source of protein. Plus it’s an excellent source of iron and calcium. If you want to pack even more protein into your diet try cooking with tempeh, a nuttier, less processed option made with fermented, cooked soy beans.