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:
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Add chunks of soft tofu to miso soup for a
traditional Japanese delicacy.
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Stir-fry chunks of firm tofu with
vegetables, soy sauce, and garlic for a
Chinese cuisine.
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Add chunks of firm tofu to a curry sauce for the flavor of Thailand.
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For a Korean-flavored meal, marinate tofu in soy sauce and fresh ginger, and then stir fry
with garlic, onions, and hot peppers.
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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.
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Blend soft or silken tofu with low-fat sour
cream and chopped chives and use to top a
baked potato.
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Purée tofu with peanut butter or almond butter to make a fluffy sandwich
spread.
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Blend regular tofu with cooked spinach and
Parmesan cheese and use to stuff lasagna
layers or pasta shells.
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Mash regular tofu with mayonnaise and chopped
celery for a cholesterol-free egg
salad-like sandwich spread.
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Scramble coarsely mashed tofu with onions,
mushrooms, herbs, and a dash of nutritional yeast for a delicious breakfast scramble.
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Purée soft tofu with herbs and cooked
carrots or spinach; then thin with milk or
broth to make a creamy soup.
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Blend soft tofu with apple juice and bananas to make a breakfast smoothie.
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Purée soft tofu with melted chocolate
chips for a creamy pie filling.
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.
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.
Nutrition 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. Foods that are a “good
source” of a particular nutrient provide between 10 and 20% of the Recommended Daily
Value.