Tofu

Uncooked cubed tofu / Source

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If you're new to tofu, start here.

Tofu has a long history. Also known as bean curd, it’s a food made from soybeans that originated in China more than 2,000 years ago. Production was then introduced to Korea and later to Japan around 710 – 794 AD.

After that, it spread to other parts of East Asia, likely due to the spread of Buddhism.

By itself, tofu has a neutral taste. While fresh versions are flavorful, commercially-available versions have virtually no flavor.

It acts like a sponge, absorbing the flavor of the ingredients in any recipe.

This versatility makes it a favorite for stir-frys, sandwich fillings, sauces, soups, smoothies, or decadent desserts.

Tofu-making is somewhat similar to the process used for making cheese but uses soymilk instead of dairy milk.

First, the process begins by soaking dried soybeans in water for a period. Then, the beans are drained, rinsed, and placed into a food processor to grind them together with water. This process creates a thick mixture.

Simmering the mixture in a large pot of water separates the soymilk from the solids. After pouring the soymilk through a sieve, a natural firming agent is added, causing curds to form.

Finally, the curds are pressed to remove the whey. It’s this action that forms the typical block-style shape.

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Evidence-based nutrition information from licensed dietitians.

Unlike other whole soy foods like tempeh and minimally processed soy foods like tofu, textured vegetable protein is a processed soy product.

You might think, “Eating a bunch of processed soy food doesn’t sound all that healthy to me.” And you’d be correct, but only because no healthy eating plan should consist of a bunch of processed foods, soy, or otherwise.

Please don’t listen to me; I’m not a dietitian.

For accurate, evidence-based information, I turned to experts on vegan nutrition.

Here’s what they had to say.

Long recognized as a nutrient-dense food, soybeans contain all of the essential amino acids as well as an impressive list of vitamins and minerals like:

• Calcium
• Iron
• Magnesium
• Manganese
• Phosphorous
• Potassium
• Selenium
• B vitamins
• Zinc

Soy also contains fiber, omega-3, and omega-6 fatty acids and is an excellent source of protein.

I checked with an expert on vegan nutrition, Anya Todd, MS, RD, LD to know more.

According to Todd, the nutrition in soy foods can vary among different preparations, so a few servings a day are appropriate.

“Soy is perfectly healthy in moderation. Two to three servings of soy foods a day is a safe recommendation.”

Research shows that people who eat one to two servings of soyfoods daily gain many health benefits, such as reducing the risk of heart disease, osteoporosis, and specific forms of cancer. (1, 2)

Author and vegan dietitian Virginia Messina, MPH, RD, concurs.

“Don’t be afraid of these foods and don’t ignore them. Plant proteins are good for you.”

Messina places tofu into the "core vegan foods" group, which she recommends including in any healthy eating plan. (3)

Soybeans contain phytoestrogens called isoflavones.

Some people claim that these soy isoflavones act like the female sex hormone estrogen in the body and can potentially increase the risk of cancers — especially breast cancer — and reduce the testosterone levels in men.

But concerns about adverse effects are not supported by the clinical literature available at the time of this writing.

Soy is one of the most researched foods — nearly 2,000 soy-related papers published annually — and based on the health benefits in these epidemiologic studies and the benefits noted in clinical trials, soy is not only safe to eat, but it’s also beneficial when eaten in moderation. (1, 2, 5)

Some people will avoid tofu because they are afraid to consume GMOs.

A genetically modified organism (GMO) is any organism whose genetic material has been manipulated in a lab using genetic engineering techniques. Scientists alter genes using DNA from different living organisms like bacteria or viruses to get specific traits such as resistance to disease or tolerance of herbicides or pesticides. (4)

Soybeans are the second-largest crop grown in the US after corn and are also one of the top genetically modified crops.

These numbers are significant because even if you're not eating soy foods directly — if you're eating animals — you're most likely still consuming soy. Currently, 85 percent of all GMO soybeans end up in animal feed for farmed animals, where it eventually ends up on your plate.

There are criticisms about the practice surrounding bioengineering and the production of genetically modified organisms. In more than 60 countries worldwide, there are significant restrictions or outright bans on their manufacture and sale.

Here in the US, the government has approved using bioengineered crops. (4)

When buying TVP, unless the product has a specific GMO-free label, then there’s a good chance it’s genetically modified.

Finding non-GMO textured vegetable protein is easy for those looking to avoid GMO soy. Look for the information on the label when purchasing.

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Here’s what you need to know before you head to the store.

Widely available, you’ll find it at most local grocery stores or international markets.

Check the refrigerated section for fresh tofu in water and grocery shelves for aseptic containers of silken varieties.

Tofu made from soy comes in several different styles and textures based on the number of natural coagulants and water used in its production.

The variety of options could be confusing if you’ve never purchased it before. The key to a successful recipe is choosing the right style for the dish.

Here’s a primer to help you make the right choice.

This style has a firm to very firm texture. Generally speaking, the two types are used interchangeably.

Use in recipes like:

• Bakes
• BBQs
• Braises
• Scrambles
• Stir-frys

Medium Firm has a softer texture than either firm variety but is more firm than the soft style.

Use in recipes like:

• Dairy-Free Cheeses
• Dressings
• Soups

Of all the forms available, this is the most delicate. Unlike the other styles, silken ones are made without draining or pressing. As a result, it has a smooth, creamy texture similar to custard.

Silken style comes in three additional varieties: Soft, Firm, and Extra Firm. The difference in firmness comes from the varying levels of soy protein each contains.

Use soft styles in recipes for:

• Sauces
• Dips
• Drinks
• Baking

Firm & extra firm styles are best in recipes for:

• Thicker sauces
• Soups
• Salads
• Entrees

Yes! Tofu made from soybeans is the most common form, but it's not the only one. The following brands offer soy-free options:

• Living Harvest made from hemp seeds
• Foodies Pumfu made from pumpkin seeds

Another choice is Burmese tofu. It's of Shan origin, made from water, flour made with yellow split peas, and the Burmese version of chickpea flour known as besan flour. It melts in your mouth, lusciously creamy and silky, delicate yet firm. You won't find this version in stores, it's made at home.

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Cooking with tofu couldn’t be easier, but there are some tricks to getting the perfectly cooked dish to the table. Here’s what to know.

Before we get cooking, let's get the answers to the most commonly asked questions about tofu.

The key to a successful tofu recipe is choosing the right style for the dish. It's so versatile, it can be made into almost anything.

Here are a few popular preparation methods.

• Slices up to 1/2 inch should marinate for at least 10 minutes inside a refrigerator.
• For slices greater than 1/2 inch, marinate at least 2 hours inside the refrigerator.
• For maximum flavor, marinate overnight.

TIP: Freezing and thawing prior to use will help absorb marinades more than tofu that has only been pressed.

• Cut into thick slices and marinate, if desired.
• Place in a single layer in a glass baking pan.
• Bake at 375° for 35 minutes or until golden brown, flipping occasionally.

• Press the water out
• Dry thoroughly with paper or a kitchen towel
• Cut into 1/2 inch thick slices or cubes
• Heat high-heat oil in a frying pan
• Add in small batches, frequently stirring until the tofu looks beautiful golden puffed-up
• Drain on paper or a kitchen towel to remove excess oil after cooking

• Cut into thick slices and marinate, if desired
• Place in a single layer in a glass baking pan
• Add sauce over the top and marinate for a minimum of 30 minutes
• Broil or grill for five minutes on each side, basting with extra sauce while cooking

• Using a fork, break apart into small bite-size pieces
• Add a small amount of oil to a heated pan and add tofu and cook until lightly browned
• Add chopped vegetables and spices of your choice to the pan
• Cook for 3 to 5 minutes or until vegetables are cooked through

• Mexican-Style: Onion, green pepper, red pepper, corn kernels, black beans spiced with black pepper, oregano, and chili powder. Turn it up with fresh cilantro and a squeeze of fresh lime juice. Top with sliced avocado or a spoonful of your favorite guacamole or salsa.

• Italian-Style: Onion, eggplant, banana peppers, roasted red peppers, and kalamata olives, spiced with black pepper, oregano, basil, and topped with a sprinkle of pine nuts.

• Hearty Scramble: Onion, mushroom, green or red pepper, diced potatoes spiced with black pepper, thyme, and sage. Serve with toast slathered with lots of vegan butter.

• Perfect Kale Scramble: Onion, zucchini, yellow squash (or both), and kale spiced with black pepper, turmeric, and soy sauce.

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Get ready to get cooking. Here are vegan recipes for inspiration.