Soy
Tofu
Coagulated soy milk
Tofu, or bean curd, is a plant-based food made by curdling soy milk and pressing it into solid blocks. Because it has a mild flavor, tofu easily absorbs the spices, sauces, and marinades you cook it with.
Macros are per 100g of the cooked ingredient (e.g. oats, quinoa, lentils and other pantry staples that require cooking). Nutritional values are estimated using recognised nutrition databases and calorie-tracking software to provide a practical guide, although they may vary depending on the exact ingredients and brands you use.
Origin
Tofu originated in China over 2,000 years ago during the Han Dynasty. The ancient, plant-based protein staple then spread across Asia, with Japanese masters later refining the pressing and curdling process.
Culinary uses
- · Stir-fries
- · Silken in soups & desserts
- · Marinated & grilled
- · Scrambled
Cooking guide
Extra-Firm & Super-Firm: best options for frying and baking. Wrap in a clean towel and press with a heavy skillet or a Tofu Press for 15–20 minutes to remove excess water. | Firm: Great for stir-fries and scrambles. | Silken: Best left unpressed and used in smoothies, dips, or delicate soups or sauce.
Storage
Water-packed: fridge, change water daily. Opened block: use within 3 days.
Buying guide
Vacuum-packed keeps longest. Fresh water-packed tastes cleaner. The firmer the tofu the higher protein it will contain: Silken Tofu: ~4g to 6g per 100g | Soft / Medium Tofu: ~8g to 10g per 100g | Firm Tofu: ~15g to 17g per 100g | Extra-Firm / Super-Firm Tofu: ~17g to 20g per 100g | Freeze-Dried (Koya-Dofu): ~50g per 100g
Health benefits
- Complete protein
- Calcium set
- Low fat
