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Tofu

Used for centuries in Asian cooking, tofu’s popularity is reaching western countries, too.

Tofu is soybean curd, made by treating heated soy milk with a coagulant to produce curds. The curds are usually pressed into a block. Tofu has a soft texture and a mild flavor making it useful in many types of cuisine.

Varieties

Tofu comes in a number of varieties: The traditional Japanese delicacy called silken tofu is produced when the curds are left undrained and unpressed. This tofu has a soft, delicate texture, somewhat like custard. The curds can also be pressed to varying degrees of firmness and are available as soft, regular, firm, and extra-firm tofu. The firmer the tofu, the better it holds its shape.

Flavored tofu is also available. It may be infused with herbs and spices to produce a Mediterranean or curry flavor. Or, it is sometimes baked or steamed with soy sauce for a savory product that doesn’t require any other preparation. Reduced-fat tofu is also available.

Buying and storing tips

Tofu is available in several different types of packages. Aseptic-packed tofu is shelf-stable and does not need to be refrigerated until it is opened. Once opened, it should be refrigerated and used within 3 to 4 days. Water-packed or vacuum-packed tofu should always be kept refrigerated and used by the expiration date. After opening water-packed tofu, rinse before cooking, and change the water daily to keep stored tofu fresh.

Availability

Tofu is widely available in natural foods stores and in most supermarkets. In natural foods stores, it is usually in the refrigerator case, often with the dairy foods. In supermarkets, it is usually found in the produce section.

Preparation, uses, and tips

Because tofu has a mild flavor and a porous texture, it readily absorbs the flavors of other ingredients. This makes tofu a perfect addition to a wide variety of both savory and sweet dishes.

It is important to choose the right tofu for a dish. Use firm tofu in dishes like stir fries, where you want chunks of tofu to stay intact. Use softer versions or silken tofu when you are puréeing or mashing the tofu. Firm tofu can also be frozen. Place the whole package—water and all if it is water-packed—into the freezer until it is frozen solid. Frozen tofu will keep for 3 months. When defrosted, and the water is squeezed out, the tofu takes on a pleasant caramel color and a pleasing chewy texture that makes it an especially good meat substitute.

Since tofu has been used for centuries in Asian countries, it is a common ingredient in a variety of Asian dishes. But its increasing popularity in western countries has given rise to many new uses for this versatile food. There are many delicious ways to prepare tofu:

  • Add chunks of soft tofu to miso soup for a traditional Japanese delicacy.

  • Stir-fry chunks of firm tofu with vegetables, soy sauce, and garlic for a Chinese cuisine.

  • Add chunks of firm tofu to a curry sauce for the flavor of Thailand.

  • For a Korean-flavored meal, marinate tofu in soy sauce and fresh ginger, and then stir fry with garlic, onions, and hot peppers.

  • Add chunks of firm tofu to vegetable soups or stews. Allow to simmer for at least 30 minutes so that the tofu absorbs the other flavors in the dish.

  • Blend soft or silken tofu with low-fat sour cream and chopped chives and use to top a baked potato.

  • Purée tofu with peanut butter or almond butter to make a fluffy sandwich spread.

  • Blend regular tofu with cooked spinach and Parmesan cheese and use to stuff lasagna layers or pasta shells.

  • Mash regular tofu with mayonnaise and chopped celery for a cholesterol-free egg salad-like sandwich spread.

  • Scramble coarsely mashed tofu with onions, mushrooms, herbs, and a dash of nutritional yeast for a delicious breakfast scramble.

  • Purée soft tofu with herbs and cooked carrots or spinach; then thin with milk or broth to make a creamy soup.

  • Blend soft tofu with apple juice and bananas to make a breakfast smoothie.

  • Purée soft tofu with melted chocolate chips for a creamy pie filling.

Nutritional Highlights

Tofu, 1/2 cup (126g) (firm, prepared with calcium sulfate and magnesium chloride)
Calories: 97
Protein: 10g
Carbohydrate: 3.7g
Total Fat: 5.6g
Fiber: 0.50g
*Excellent source of: Calcium (204mg)
*Good source of: Iron (1.8mg), Magnesium (58mg), Selenium (11.8mcg), and Folate (41.5mcg)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines.

Health benefits and concerns

Health benefits and concerns for soy foods
Many health benefits and concerns associated with this food are applicable to other soy foods. Read about health benefits and concerns for soy foods for a full description.