Tofu - the plant-based protein that makes fasting more delicious

Tofu is a versatile plant-based protein with an excellent amino acid profile, making fasting more delicious and varied. Try roasted smoked Tofuto with root vegetables and creamy tahini dressing for a warm and balanced meal during the Christmas fast.

November 4, 2025 2 min

When the Christmas Lent arrives, we exclude animal products from our menu, but our body's need for protein remains. This is where plant-based sources come to the rescue. One of the most practical and versatile among them is tofu – a soy-based product with an excellent amino acid profile and wide application in the kitchen.

Tofu is a soy product, rich in protein and containing all the essential amino acids the body needs. Besides being light and easy to digest, tofu as a food product is incredibly versatile – it can be marinated, baked, sautéed, crumbled, or added to dozens of recipes. During fasting periods, it is an invaluable helper because it provides a feeling of fullness and is a wonderful base for culinary experiments.

That's why we are delighted to introduce our new hero in ZELEN – "ToFuTo" – the delicious way to include tofu in your daily menu. It comes in two flavors – original and smoked, to make fasting not just easier, but also tastier. The natural version is neutral and ideal for marinades and wok dishes, while the smoked one carries a deep aroma that pairs wonderfully with vegetables, rice, bulgur, or whole-grain flatbreads. Both have an excellent texture, are easy to prepare, and are a great base for any homemade recipes.

Roasted Smoked ToFuTo with Root Vegetables and Tahini Dressing

Ingredients (for 2 servings):

For the base:

1 packet smoked ToFuTo
2 carrots
1 sweet potato
1 parsnip
2 tbsp. olive oil
½ tsp. thyme
Salt to taste
A handful of arugula or spinach

For the dressing:

2 tbsp. "Bett’r" sunflower tahini
1 tbsp. lemon juice
1 tsp. soy sauce
1–2 tbsp. warm water (for thinning)

Instructions:

Prepare the vegetables. Peel the carrots, sweet potato, and parsnip, and cut them into sticks or cubes.
Season and roast. Place the vegetables in a baking dish, add olive oil, thyme, and salt. Mix well and roast in a preheated oven at 190°C for about 25–30 minutes, until tender and lightly browned.
Prepare the ToFuTo. Cut the smoked tofu into cubes. Heat a pan with a little olive oil and sear the cubes for 3–4 minutes on each side, until golden brown.
Mix the dressing. In a small bowl, whisk the tahini with lemon juice, soy sauce, and warm water until you get a smooth and creamy consistency.
Serve. Arrange a green base of spinach or arugula on a plate, add the roasted vegetables and crispy tofu. Drizzle with the tahini dressing and, if desired, sprinkle with toasted sesame seeds or nuts.

The result: A warm, aromatic, and balanced dish, rich in plant-based protein and autumnal flavors – ideal for any day of the fast.

The secret to tofu lies in its simplicity – it's like a blank canvas on which you can paint with flavors and spices. With the right seasoning and a quality product like ToFuTo, you can create countless delicious and protein-rich dishes.

During the Christmas Lent period, in ZELEN you will find not only ToFuTo, but also a rich selection of grains, legumes, tahini, dried fruits, and spices – everything you need to make your fasting menu wholesome, diverse, and inspiring.

Fasting is not deprivation – it is an invitation to eat more mindfully, to experiment, and to see how delicious and inspiring nature can be.