The Vegan Society's Supporter Services Coordinator, Harriet Macintosh, explores the wonders of tofu and the different ways to incorporate it into your vegan diet.
What is tofu?
Tofu is a soy protein made from soybeans. Specifically, it is made by curdling soy milk and pressing it into soft white blocks.
Where does tofu originate?
Originating in China over 2,000 years ago(dou-fu), and later introduced into Japan in the 8th century (to - fu), tofu has been used in Asian cuisine for centuries. Also known as bean curd, eating tofu has grown in popularity around the world as an alternative to meat since it first reached the international mainstream in the 1950s.
Is tofu boring or bland?
Tofu has acquired these unfair taste labels mainly because people don't know how to use it! Once you know how to prepare and cook it, the subtle flavour is exactly what makes it so versatile and able to absorb different flavours - resulting in a taste sensation. It can be used in sweet or savoury recipes as well as smoothies. Cubed, sliced, glazed, fried or baked - there is no limit to the number of delicious tofu dishes that can be created.
Does tofu have any health benefits?
Yes, research suggests that the nutritional value of including tofu in your diet is high. Tofu has numerous health benefits:
- Calcium-set tofu is a rich source of calcium (essential for bone health - have a look at our pages on bone health).
- It is a rich source of iron, keeping you energised by helping red blood cells transport oxygen. Have a look at our page on iron to find out more.
- It is a rich source of protein. Protein gives our bodies structure as part of our muscles and bones. It is also used for fighting infection, carrying oxygen, growth and repair. Find out more on this page.
- It is low in saturated fat, and a good source of unsaturated fat which is helpful for lowering cholesterol levels. Find out more about cholesterol. Reducing saturated fat and increasing unsaturated fat intake is key for heart disease prevention.
- It contains phytoestrogens which are similar to oestrogen. Research suggests that eating soy foods like tofu can reduce the intensity and frequency of hot flushes during menopause.
- Soya foods are a rich source of isoflavones. Research suggests a possible reduced risk of breast cancer for those consuming at least a small portion of soya foods daily.
- As a soya food, it is categorised in the legumes group, being a good source of fibre. Fibre is important for maintaining gut health. Eating more fibre is linked to a lower risk of heart disease, type-2 diabetes and obesity.
- It contains all 9 amino acids our bodies need. In fact, interestingly, the proportions of amino acids found in soya products are similar to those of animal products.
If you have any concerns about your diet, please contact your GP, who can refer you to a clinical dietitian.
Is there more than one type of tofu?
Yes, there are different types of tofu available to purchase in the refrigerated section of most grocery stores and whole food shops:
Calcium-set tofu
We recommend checking the label and choosing calcium-set tofu, meaning calcium chloride (E509) or calcium sulphate (E516) has been added to the product. It should have approximately 350mg of calcium per serving, about 30% of the recommended daily intake of calcium.
Organic tofu
We also recommend checking the label and choosing organic tofu, as it is made from non-genetically modified soya beans which have been grown sustainably.
Silken tofu
Also known as Japanese tofu, silken tofu is soft and smooth in texture and is often used in pureed form.
Firm tofu
A good one to start out with. Firm tofu is great for scrambled tofu and is also good for use in stir-fries. Available in block form or pre-cubed.
Extra firm tofu
When you need the tofu to stay firm and dense this is the best option for baking, grilling or achieving crispy tofu.
Smoked tofu
This tofu is pre-seasoned and smoked.
Do I need to prepare tofu before using it?
Pressing tofu
Pressing tofu helps to make sure all excess water is drained. Why not purchase a tofu press to ensure your tofu is drained and pressed properly?
Freezing or boiling tofu
Did you know that freezing tofu makes it more porous? Another interesting fact is that boiling cubes of tofu for a couple of minutes helps it to absorb flavours too.
Marinating tofu
Tofu absorbs flavours excellently and can be marinated in a variety of marinades to great effect! The longer you marinate the tofu, the better the depth of flavour. Why not try starting with some soy or chilli sauce, adding some lemon or lime juice for freshness? Or for a more smoky flavour, try barbeque, harissa sauce or smoked paprika.
What should I have in my cupboard to complement tofu recipes?
Some of the useful extras to have stored are ground turmeric, paprika, red or white wine vinegar, soy sauce, nutritional yeast, breadcrumbs, cornflour (for adding crunch), sesame oil and ginger paste.
Uses of tofu in cooking with a selection of delicious tofu recipes!
Which oil should I use to fry tofu?
Sunflower oil is best or try rapeseed, sesame or coconut oil. If using olive oil, makes sure it's the extra virgin type.
Scrambled tofu
Scrambled tofu has proven to be a popular alternative to scrambled eggs. Start by crumbling a tofu block into a bowl. This tofu and chesnut mushroom scramble is perfect for a lazy breakfast (part of our Vegan and Thriving campaign).
Mashed or blended tofu
Why not try using mashed or blended tofu in a sweet recipe? This chocolate orange cheesecake is a delicious dinner party desert to serve up!
This lentil and tofu moussaka is a sumptuous plant-based version of the Middle Eastern classic, and uses blended tofu as one of the ingredients for the topping (part of our Vegan and Thriving campaign).
Crispy tofu
Simply use a dusting of cornflour to make your tofu crispy. This method is used in this @Romy London Sizzling black pepper tofu recipe, provided by Cauldron, which features crispy tofu coated in a flavoursome sauce made with freshly cracked black pepper, ginger and garlic is ideal as a quick and wholesome dinner.
Baked or battered tofu
When baking tofu, toss in some oil and pop the cubes on some baking paper. You could add cornflour for crunchiness. Tofu also works well in a batter - the crunch of the batter and the softness of the tofu make a dream team. Try this To'fish & Chips recipe from The Tofoo Company. Serve with mushy peas and chips for a lovely weekend dinner.
Jerk smoked tofu
If you'd like to use a block of smoked tofu, this tasty Jerk smoked tofu recipe from The Tofoo Company is ideal. The combination of creamy coconut rice, spicy jerk seasoning and fruity salsa is the perfect way to bring some Caribbean sunshine to your table.
Or for an alternative Afro-Caribbean-inspired dish, try this Rasta Pasta dish by @dannylonglegz, perfect for sharing with friends and family.
Tofu curry
Tofu works really well in curries. Try this Tofu Tikka Massala by Fearne Cotton, super creamy due to the coconut milk yoghurt and coconut cream and rich in flavour and spice (part of our Vegan and Thriving campaign).
Fried tofu
Stir-fries are one of the most popular methods for using tofu in an easy way. How about trying this quick and easy @Lucy_and_Lentils Hoison Tofu Noodles recipe, provided by Cauldron, which is extra tasty and extra saucy and perfect for any occasion!
Tofu in pastry: Paprika, mustard, leek and tofu plait
Try this wonderful, filling and comforting tofu plait dinner recipe by Sustainable Kitchen which uses mashed tofu and lots of spices and seasonings (part of our Live Vegan for Less campaign).
TLT! Tofu in a sandwich
A lovely easy brunch option, try this super simple TLT recipe.
Tof'all you need for healthy eating
We hope we've demystified tofu, outlined its benefits and given you lots of ideas for adding tofu to your diet regularly.
By Harriet Macintosh, Supporter Services Coordinator at The Vegan Society.
The views expressed by our bloggers are not necessarily the views of The Vegan Society.
