If you are looking to incorporate more plant-based meals into your diet, tofu may be your answer. Tofu is made from soybeans and offers a high-quality, complete plant protein packed with multiple nutrients. A ½ cup of tofu provides 94 calories, 10 grams of protein, over 6 grams of iron and contains a wide range of nutrients including fiber, calcium, folate, and magnesium.
It is no secret that tofu has a bit of a “reputation problem”! For those not familiar with eating tofu, some may think it is bland and has a “weird” texture. It is true that tofu doesn’t have much flavor on its own and its texture can be a bit “unexpected.” However, that’s what also makes tofu such a versatile ingredient. Because of its mild taste, tofu is a perfect canvas for marinades, sauces and seasonings. Tofu is somewhat like a sponge and absorbs flavors easily.
There are different “types” of tofu which generally refers to its firmness level. Depending on the type of tofu, it can be sliced, diced, cubes, sauteed, marinated, scrambled or blended. It is important to match the type of tofu with the recipe.
- Silken Tofu: Creamy and custard-like, this consistency is perfect for desserts, smoothies, and soups. Use as a substitute for mayonnaise, sour cream, cream cheese or ricotta cheese in recipes.
- Medium Tofu: Slightly firmer but still delicate, great for dishes that don’t require much manipulation, like soups and salads.
- Firm Tofu: Holds its shape well, making it ideal for pan-frying, baking, or crumbling. Add firm tofu to soups and stews.
- Extra-Firm & Super-Firm Tofu: The most solid varieties, best for grilling, stir-frying, or even slicing into tofu “steaks.”
Tofu can be incorporated into any number of dishes.
- For an egg-free, high protein breakfast, try these Tofu Breakfast Burritos. This recipe calls for extra-firm tofu, spiced with garlic, chili and cumin for hearty filling that will keep you satisfied until lunchtime.
- Enjoy a low carb, plant-based meal with these Vegetarian Mushroom Lettuce Wraps. This recipe calls for teriyaki baked tofu which can be found in the produce section along with other tofu products. Combined with water chestnuts, shiitake and button mushrooms and a delicious sauce, enjoy a wrap with a nice crunch and mild flavor. For a spicier palette, add a dash of chili sauce.
- Make a fun and healthy peanut butter dip with firm, crumbled tofu, cottage cheese, peanut butter and honey. Serve with sliced apples, bananas or graham crackers.
- This Berry Cheesecake has whipped silken tofu which offers a creamy substitute for cream cheese. At 200 calories a serving, enjoy a delicious, low-calorie dessert.
Tofu can be a great substitute for chicken in many dishes.
- For a successful swap, be sure to choose the right tofu. An extra-firm tofu is generally recommended in recipes where it is desirable for tofu to hold its shape, such as when grilling or stir frying. Soft or silken tofu has a higher water content and will likely crumble during cooking.
- Tofu is packed in water which can dilute marinades and prevent the tofu from “crisping up”. Press tofu to remove excess water for a firmer chewier texture and for better flavor absorption.
- To press tofu, wrap the block of tofu in paper towels and place it on a plate or cutting board. Top with another plate and let sit for a minimum of 30 minutes to remove excessive fluid. Alternatively, a tofu press is a simple container that is an “all-in-one” gadget to remove water from tofu.
- Once pressed, marinate the tofu to infuse with desired flavors. If you have an Asian inspired sauce for your chicken, the same sauce should work well with your tofu. Marinate for at least 30 minutes for the flavors to meld.
- When it comes to cooking, pan-frying is a popular method to cook tofu to achieve a crispy exterior. Fry tofu cubes separately from other ingredients in a lightly oiled pan over medium-high heat until golden brown. Remove from pan and add the cooked tofu back at the very end with the other ingredients to maximize texture.
Don’t be afraid to experiment with different tofu textures and recipes. Tofu’s versatility allows creativity with a wide range of healthy and delicious plant-based dishes.
