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Tofu is a vegetarian and vegan staple, able to stand in for meat or dairy products.
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Tofu is a smooth, white solid made from
soymilk curds. Tofu is made through a process of heating fresh
soymilk, treating it with a coagulant to form curds, and then shaping
the curds into a firm block.
With a variably soft or firm
texture and pliable flavor, tofu is a vegetarian and vegan staple, able
to stand in for meat or dairy products in almost any food.
A Little Bite of History
Tofu originated in China over 2000 years ago, supposedly during the
time of the Han dynasty. According to legend, the world’s first tofu
sprang from the fluke experimentation of an adventurous chef who tried
flavoring a batch of cooked, puréed soybeans with nigari (a magnesium chloride powder made from seawater) and wound up
with bean curd. Nigari remains a common element in soybean production,
and soybeans remain incredibly popular in Asian dishes.
Varieties
Tofu comes in a wide range of both fresh and processed varieties. The
two primary types of fresh tofu are
traditional and
silken. Both
are available in
soft, firm and
extra-firm varieties, which differ in
the amount of water that is extracted during their processing.
Firmer
tofu indicates that more water has been extracted during processing,
leaving it with denser consistency. The firmer the tofu, the more
likely that it will keep its shape after being prepared. Softer tofu is
useful when the tofu will be blended with other ingredients, such as in
soups or pureed dishes.
Silken or soft tofu, a traditional
Japanese variety, is made through a slightly different process than
traditional tofu, yielding a creamier, more delicate result. Even the
extra-firm variety of silken tofu maintains a custard-like texture that
is much smoother than other tofu. This makes it ideal for any dish that
calls for blended tofu, often including sweeter recipes such as
desserts and
smoothies.
Tofu can also be bought in more processed varieties such as flavored, baked or steamed tofu.
Nutrition Notes
Tofu is an excellent source of soy
protein, isoflavones, B-vitamins and
iron.
When
tofu is made by adding calcium salt to soy milk (rather than by adding
magnesium salt or nigari), it is also a significant source of
calcium.
If looking to use tofu to increase your calcium intake, be sure to
check the ingredients when purchasing.
All tofu is
cholesterol-free and low in salts and saturated fat, with softer tofu
generally yielding a lower fat content. Tofu is also available in
reduced-fat varieties.
Buying Tips
Before purchasing, consider the tofu variety that will best meet the needs of your specific recipe.
In
natural food stores, tofu can be found alongside refrigerated dairy
products, and in supermarkets it will generally be located in the
produce section.
Tofu is often sold in aseptic boxes in
specialty and Asian markets and is sometimes even sold loose, in
water-filled bins. If buying loose tofu, pay attention to whether or
not the water in the bin is clean, and make sure that the tofu has been
resting fully-submerged underwater so that it won’t have dry spots.
Since tofu sold loose comes without packaging and expiration dates, try
to purchase only from markets that seem to have a quick turn-around
with their products.
Storage Tips
Check the "use-by" date on package-sealed, refrigerated tofu, and use
within a week of opening. Water-packaged tofu can be kept in the
refrigerator after opening, but be sure to keep it covered with water
and to change water daily to maintain freshness.
Some packages of tofu are shelf-stable but should be refrigerated once opened and used within a few days.
Tofu
can be kept frozen for up to five months, but be prepared for defrosted
tofu to take on a more spongy texture and a slightly browned color.
Usage Tips
Before cooking with tofu:
• Drain the liquid off water-packed tofu.
•
Press-dry the tofu according to the needs of the dish. For simpler
dishes, just dab away excess liquid with a towel. Do a more
thorough drying job when deep-frying so it won’t spit when
sizzling, and also when marinating so it won’t be too saturated to
absorb the marinade. This can be accomplished by wrapping the tofu in a
kitchen towel and refrigerating it for an hour underneath a heavy
object (try a plate or can). Change the towel after 30 minutes to
maintain its absorbency.
• Tofu easily absorbs the flavor of other
ingredients in dishes and can therefore be used alongside flavors
ranging widely from savory to sweet.
• Firm tofu can be cut into
pieces and cooked with spices and vegetables, while silken tofu blends
alongside fruits, chocolates or peanut butter into smooth pie-fillings
or fluffy sandwich spreads.
Substitution Tips
Tofu itself is almost invariably used as a substitute for foods
containing meat or any animal product. Thus, in most tofu recipes, it
can be substituted out and replaced with non-vegetarian products.
Try one of our favorite tofu recipes:Pan-Fried Tofu with Spicy Lemongrass SauceNo-Cook Tofu "Cheesecake"Hot and Sour Garlic Chive Soup with Tofu
