Tofu is a mystery to many and a turn-off to some. If it’s unfamiliar to you, you may think the flavor is bland or the texture off-putting, but its neutral flavor and versatile texture are precisely what makes this soy-based plant protein so special.
What is Tofu? Sometimes called bean curd, tofu is a staple ingredient in Asian cuisines. It is made by extracting soymilk from soybeans, adding a coagulant (like calcium sulfate) to curdle the soymilk, and pressing the curds into blocks. The amount of liquid released from the tofu varies with the degree of pressing, which affects the consistency of the end product. As a result, there are a range of tofu types, from silken to extra-firm.
Nutrition and Health. Soy is one of the few plant foods considered a complete protein because it contains all nine of the essential amino acids. Tofu is therefore an excellent meat replacement.
Three ounces of firm tofu has around nine grams of protein. The same amount of roasted beef tenderloin has around 20 grams. But, while the tofu has only about half a gram of saturated fat, the beef has eight-and-a-half grams. Research shows that using tofu as a meat alternative supports cardiovascular health by decreasing intake of saturated fatty acids and leading to lower blood levels of LDL cholesterol. (A similar serving of beef also has about 280 calories, versus 70 for tofu.)
➧ Soft or Firm? Choose the best tofu consistency for the way you’ll use it. Silken for a soup or mousse, or firm for the grill.
➧ Press It. Except when using silken tofu, squeeze out the water from a tofu block to make it easier to cook with.
➧ Spice it Up. Tofu absorbs flavors of the ingredients around it and requires seasoning when it’s the main dish.
➧ Try It. Explore the different tofu types in a variety of ways, whether as a meat substitute, blended into a sauce, or cubed into soup.
Soy is also high in isoflavones, plant compounds being studied for beneficial health effects.
Cooking with Tofu. When making a dish with tofu, be sure to choose the right texture (See “How to Use Different Types of Tofu” for details on the different textures and how to use them). With the exception of silken tofu, it’s best to press tofu to squeeze out most of the water, especially when grilling, baking, or frying. You can do this by wrapping the tofu block in a clean dish towel or paper towels and setting a cast iron skillet or other weight on top for about 20 minutes. If you don’t have time, wrap the tofu with a towel or paper towel and gently, yet firmly, press with your hands to release water.
Tofu takes on the flavor of other ingredients, so it is often marinated or dredged in a spice mix before cooking. (Pre-seasoned tofu is available but watch out for high levels of sodium in many of these products.) For some ideas of how to cook with tofu, see “How to Use Different Types of Tofu.” It works well in a wide variety of dishes, either savory (like a tofu scramble, baked tofu, or a stir-fry) or sweet (like a non-dairy chocolate mousse).