Many people are worried get enough protein in their diet, but they don’t necessarily want to eat more meat. Eating more tofu is one way to add a healthy plant-based protein to your regular rotation.
What is tofu?
Tofu is a soy food, made from soybeans, water, and a class of ingredients called coagulants that hold the two together. Tofu originated in China, but today it is eaten all over the world. It comes in different varieties, categorized by firmness, and can be enjoyed in many ways, including baked, grilled, stir-fried and steamed.
Nutritional Benefits of Tofu
Tofu is rich in protein, calcium, manganese, copper and selenium, although the precise amount of nutrients, vitamins and minerals found in a given amount of tofu varies depending on the brand and firmness you select. Tofu is also relatively low in calories compared to other protein sources. And while it’s higher in fat than some other foods, most of those fats are the heart-healthy polyunsaturated type.
Are there any health problems associated with eating tofu?
The safety of soy has been hotly debated in the nutrition community for years, due to animal research suggesting it may be linked to an increased risk of certain cancers. This is thought to be due to the way certain compounds found in soy products may act similarly to estrogen in the body (certain types of cancer cells need estrogen to grow).
However, studies done on humans have not shown the same results. There is currently no evidence linking major health problems to tofu consumption.
People with soy allergies should not eat tofu because they may have an allergic reaction. Otherwise, tofu is generally considered safe for most adults.
Types of tofu
You can generally find four types of tofu in grocery stores:
- Silken tofu: This is the softest form of tofu and is typically used in creamy dishes.
- Medium tofu: Firmer than silken tofu but still soft, medium tofu is best incorporated into dishes where the tofu does not need to hold its shape.
- Firm tofu: Firm (and extra-firm) tofu is sold in solid blocks. This type of tofu maintains its shape even when you cut it. It can be used in many recipes and preparations.
- Extra firm tofu: The densest form of tofu is even more versatile than firm tofu, as it can withstand frying and grilling while maintaining its shape. It also absorbs more flavor from marinades than other types of tofu.
Delicious tofu recipes
So how do you cook tofu? You have more options than you imagined. Tofu can be used in all kinds of recipes, including:
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blurs -
stir-fries -
smoothies - salads (top your salad with air-fried tofu for a change from grilled chicken, canned tuna, or steamed salmon)
- soups (dice firm or extra-firm tofu and place in a simmering pot of your favorite soup).
It’s common to squeeze out excess water from firm or extra-firm tofu before cooking it. To do this, remove the block of tofu from its packaging, wrap it in a clean towel, place it between two plates and place a heavy object on top. Leave it for several hours, then pour off any excess liquid.
You can marinate your tofu before cooking to give it more flavor. Use dry or wet ingredients and let the tofu soak up the marinade for several hours. Or, skip the marinade and simply add a flavorful tofu sauce while cooking.
You can bake tofu in the oven, sauté it in a pan, fry it in an air fryer, stir-fry it in a wok, or throw it on the grill. Experiment with different preparations until you find your favorite ways to enjoy tofu.