For health-conscious people, paneer (cottage cheese) has commanded all of the limelight for years. However, in recent years, some of the focus has switched to tofu or soy paneer, which has been steadily appearing on restaurant menus.
What exactly is tofu?
Tofu is made of soy milk and thus, is a plant-based food (hence its alternative name - bean curd). Soft tofu, silken tofu, firm tofu (made using a tofu press), and fermented tofu are some of the numerous varieties available, each with its unique texture.
It originated in China and has since become a popular ingredient in a variety of Southeast Asian cuisines, as well as a familiar sight in Western supermarkets and restaurants
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What exactly is paneer?
Paneer, also called Cottage cheese, is a type of cheese of Indian origin. It's created from cow, goat, or buffalo milk. The curdling process is started with lemon juice (so unlike many Western traditional kinds of cheese which use animal rennet for this purpose, it is vegetarian friendly).
For millennia, it was sold fresh at market booths across India, but in recent years, it has become more readily available, notably in specialty Indian food stores.
Tofu vs Paneer
Whether paneer or tofu is better depends on your dietary needs, training routine, or fitness goals because both of them have different nutritional profiles.
Which one is healthier?
Tofu is a far healthier alternative than paneer. Tofu has roughly 60-65 calories per 100 grams, but paneer has about 260 calories per 100 grams. Tofu has a higher iron concentration than paneer. Both contain an adequate amount of protein. For folks trying to reduce weight and wish to eat light, Tofu is also recommended by many health professionals for diabetics and heart patients.
Tofu and paneer can be stir-fried and used in salads, sauces, and desserts. Paneer bhurji or tofu bhurji can also be wrapped in a roti roll and served. Dieters should incorporate more tofu into their diets. While it is true that tofu is a healthier option, this does not mean that you must forego paneer. Instead, eat in smaller portions so that none of them harms your health. Add a little of each if you want to stay healthy.