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!!

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By |February 27th, 2012|40 Comments


  1. Enitan Babaniji December 11, 2016 at 5:26 am - Reply

    Where do I get the packed Tofu, Wsrs and Mushroom

  2. MUTIAH April 28, 2014 at 4:21 am - Reply

    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

  3. id October 3, 2013 at 11:22 am - Reply

    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.

  4. Funmilayo December 3, 2012 at 3:13 am - Reply

    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

    • 9jafoodie
      9jafoodie December 5, 2012 at 3:40 pm - Reply

      Yes!! it was called Beske by the Yoruba people… so yum!

  5. Dupe May 18, 2012 at 6:57 am - Reply

    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.

    • 9jafoodie
      9jafoodie May 21, 2012 at 9:49 am - Reply

      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.

  6. Adeola May 2, 2012 at 3:39 am - Reply

    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 🙂

    • 9jafoodie
      9jafoodie May 12, 2012 at 5:47 pm - Reply

      Good luck with your challenge hon, yes indeed I am a shrimp addict.

  7. Doughyin April 20, 2012 at 10:02 am - Reply

    will this recipe work well for the cow milk wara?

    • 9jafoodie
      9jafoodie April 22, 2012 at 3:53 am - Reply

      Hummm…. I doubt it, cow milk wara will have to be deep fried to work in this recipe.

  8. Doughyin April 20, 2012 at 9:56 am - Reply new to this blog. wow! i sure will visit often. however,how did u cut out that shape from plantain? it is beautiful

    • 9jafoodie
      9jafoodie April 22, 2012 at 3:54 am - Reply

      THanks Doyin, welcome. I hope you visit often. The plantain shape was made with a machine, it will be available soon.

  9. Mstizzle April 16, 2012 at 8:22 am - Reply

    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.

  10. Rhapsody March 28, 2012 at 10:48 pm - Reply

    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 …

    • 9jafoodie
      9jafoodie April 1, 2012 at 4:43 pm - Reply

      You are such a great cheer leader. Thank you much!!!!

  11. chic therapy March 14, 2012 at 7:56 pm - Reply

    looks delicious,never tasted wara before though

  12. chic therapy March 14, 2012 at 7:55 pm - Reply

    had no idea wara was tofu

    • 9jafoodie
      9jafoodie March 15, 2012 at 6:28 am - Reply

      There are two types: cow milk version( which is the most popular) and soy milk version (Tofu)

  13. Emeka Amakeze March 13, 2012 at 1:31 am - Reply

    I am hungry!

  14. Nollywood REinvented March 12, 2012 at 10:11 am - Reply

    OMG! That looks beyond good… rest assured I will be definitely trying this one this break!

  15. adura ojo (naijalines) March 10, 2012 at 8:33 pm - Reply

    Wara is one of my favourite foods.
    Yours looks yum.

  16. Ginger March 8, 2012 at 6:17 pm - Reply

    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

    • 9jafoodie
      9jafoodie March 9, 2012 at 5:04 pm - Reply

      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.

  17. manga mboa March 8, 2012 at 4:30 pm - Reply

    Sometimes I fried tofu with noodles but i need to try this receipe; thank you ;

  18. priscy March 8, 2012 at 5:40 am - Reply

    this food looks really appetizing. I am learning how to make the tofu and hopefully try it out.

  19. NikkiSho March 8, 2012 at 1:10 am - Reply

    this is the best looking wara i’ve ever seen!!!

  20. bsnc March 7, 2012 at 9:29 pm - Reply

    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..

    • 9jafoodie
      9jafoodie March 9, 2012 at 5:01 pm - Reply

      Haaa.. thanks babe. ooo… you have to visit me, I will make you love it 😀

  21. Cannime March 7, 2012 at 7:41 pm - Reply

    This is looks nice oo.. I wish you came with this combo for me 😀

    • 9jafoodie
      9jafoodie March 7, 2012 at 8:14 pm - Reply

      Please!!!! Miss… I dont like Tofu. lol.

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