Tofu

What Is Tofu?

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

On its own it is almost tasteless-neutral; thanks to this quality, it easily takes on the flavors around it when marinated or cooked in a sauce. It is sold in varying degrees of firmness, from silky-soft to a firm block.

Nutritional Values of Tofu

100 grams of firm tofu contains approximately 76 kcal of energy; it is a complete plant-based protein source from soy, carrying a moderate level of fat and calcium (varying with the coagulant used). Values vary with the degree of firmness, and are approximate.

How Should Tofu Be Consumed?

Tofu is consumed as part of a balanced diet, as a plant-based protein source, together with other food groups.

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

How Should Tofu Be Selected?

Good tofu has a white-cream color, a mild soybean-neutral smell, and clear liquid. Tofu with yellowish spots or a sour smell may have begun to spoil.

• Color should be white-cream, uniform
• Smell should be mildly soybean-neutral, not sour
• Liquid in the packaging should be clear, not cloudy

How Should Tofu Be Stored?

Unopened tofu can be stored in the refrigerator until the date on the package; once opened, it is kept in its own water in a closed container, and if the water is changed daily it stays fresh for a few days.

Using Tofu in the Kitchen

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

Why Is Tofu Pressed?

Draining off some of the excess water in the block allows tofu to brown better during cooking and absorb marinade sauce better.

Frequently Asked Questions

Does tofu serve the same purpose as cheese?

Although it shares some similarities in texture, tofu is plant-based while cheese is animal-based; their flavor profiles also differ. It can be used in place of cheese in some vegan recipes, but it is not a one-to-one substitute.

Can tofu be eaten raw?

Yes, especially silky-soft tofu can also be consumed raw; it is generally eaten marinated with soy sauce and spices.

Is tofu found in Turkey?

It is becoming increasingly common; it can be found in the vegan/vegetarian sections of large supermarkets and in Asian markets.