Tofu

What Is Tofu?

Tofu is a plant-based food made by coagulating soy milk, produced from soybeans, with a coagulant (usually nigari or calcium sulfate) and pressing it in molds. It has a history spanning thousands of years in Chinese and Japanese cuisine.

On its own, it is nearly flavorless and neutral; this allows it to readily absorb surrounding flavors when marinated or cooked in a sauce. It is sold in a range of firmness levels, from silken and soft to extra-firm blocks.

Tofu Nutrition

100 g of firm tofu provides approximately 76 kcal of energy; it is a complete plant-based source of protein from soy, with a moderate amount of fat and calcium (which varies by coagulant). Values vary with firmness and are approximate.

How Should Tofu Be Eaten?

Tofu is eaten as part of a balanced diet, alongside other food groups, as a source of plant-based protein.

This is general information; tofu is a food and is not a substitute for medical treatment. People with a soy allergy should avoid tofu and soy products.

How to Choose Tofu

Good tofu is white to cream-colored, has a mild, soy-like or neutral smell, and is immersed in clear liquid. Yellowish spots or a sour smell may be signs that the tofu is starting to spoil.

• It should be uniformly white to cream-colored
• It should have a mild, soy-like or neutral smell, not a sour one
• The liquid in the package should be clear, not cloudy

How to Store Tofu

Unopened tofu can be stored in the refrigerator until the date on the package. After opening, keep it in a sealed container in its liquid; if the water is changed daily, it stays fresh for several days.

Using Tofu in the Kitchen

Tofu is used most often in sautés, soups (such as miso soup), grilling, and frying; soft or silken tofu is generally preferred for soups and smoothies, while firm tofu is preferred for grilling and sautés.

Why Is Tofu Pressed?

Draining some of the excess water from the block helps tofu brown better during cooking and absorb marinade more effectively.

Frequently Asked Questions

Can tofu serve the same purpose as cheese?

Although they share some textural similarities, tofu is plant-based while cheese comes from animals; their flavor profiles also differ. Tofu can be used instead of cheese in some vegan recipes, but it is not a direct substitute.

Can tofu be eaten raw?

Yes. Silken or soft tofu in particular can also be eaten raw; it is usually eaten marinated with soy sauce and spices.

Is tofu available in Türkiye?

It is becoming more common; it may be found in the vegan or vegetarian sections of large supermarkets and in Asian grocery stores.