Tofu

Tofu, also known as bean curd, is a versatile and protein-rich ingredient made from coagulated soy milk. It is a staple in many Asian cuisines, particularly Chinese, Japanese, Korean, and Southeast Asian dishes. Tofu is available throughout the year and comes in various textures, from silken to extra-firm, each suited to different culinary applications. It absorbs flavors well, making it ideal for a range of recipes from savory stir-fries to sweet desserts.

Tofu Synonyms

Bean curd
Doufu
Tofu bean

Tofu Substitutes

Different Forms/Types of Tofu

Firm

Has less moisture than soft tofu, holds its shape well, and is good for pan-frying, stir-frying, and grilling.

Soft

Slightly firmer than silken but still delicate, suitable for soups like miso and for gentle simmering.

Silken

A creamy, custard-like tofu that is undrained and unpressed, with high water content. Ideal for smoothies, desserts, and sauces.

Sprouted

Made from sprouted soybeans, considered more digestible and nutritious for some consumers.

Extra-firm

The least amount of water content, very dense and holds up well in recipes that require a lot of handling, such as kebabs or scrambles.

Pre-marinated

Tofu that has been infused with flavors, saving time on preparation for quick meals.

How to Choose Tofu

When choosing tofu, look for packages that are intact with no signs of puffiness, which can indicate spoilage. The liquid should be clear, not cloudy. Check the expiration date to ensure freshness. For the best quality, consider tofu's firmness based on your cooking needs, and opt for organic and non-GMO brands if possible.

Cooking/Prep Tips for Tofu

Tofu, also known as bean curd, is a versatile ingredient made from condensed soy milk that has been pressed into solid white blocks. It comes in various textures, from silken to extra firm, each suited for different cooking methods. For intermediate and expert home cooks, understanding how to manipulate tofu's texture is key. Pressing tofu is a crucial step for firmer varieties; it removes excess water and allows for better absorption of flavors. Marinating tofu can impart depth of flavor, but ensure the marinade isn't too acidic, or it may break down the tofu's structure. When frying, use a non-stick pan or well-seasoned cast iron to prevent sticking, and consider the use of cornstarch to create a crispy exterior.

Shelf Life of Tofu

Unopened tofu should be stored in the refrigerator and used by the expiration date. Once opened, leftover tofu should be rinsed and stored in fresh water in a tightly sealed container. Change the water daily to keep it fresh, and use within 5-7 days. Tofu can also be frozen for up to 5 months, which changes its texture to a more meat-like consistency, suitable for heartier dishes.

Recommended Brands for Tofu

silken tofu: Mori-Nu

sprouted tofu: Wildwood

pre-marinated tofu: Hodo Soy

firm and extra-firm tofu: Nasoya

Cooking Techniques for Tofu

Pressing: Place the block of tofu between layers of paper towels or a clean kitchen towel, set a flat weight on top, and let it sit for at least 30 minutes to remove excess moisture. This is essential for achieving a better texture and for tofu to hold up in stir-fries and grilling.

Marinating: Tofu acts like a sponge and can absorb a wide range of flavors. Marinate for at least 30 minutes or overnight for more intensity. However, avoid overly acidic marinades for extended periods to maintain the tofu's integrity.

Pan-frying: Cut tofu into slices or cubes and pan-fry in oil over medium-high heat until golden brown on all sides. This method is excellent for creating a crispy texture on the outside while keeping it soft on the inside. Dusting with cornstarch before frying can add extra crispness.

Popular Tofu Recipes

Mapo Tofu
Tofu Stir-Fry
Vegan Tofu Scramble

Tofu Nutritional Information (100g)

fat: 8.72 g
fiber: 1.0 g
sugar: 0.3 g
protein: 16.5 g
calories: 144 kcal
carbohydrates: 1.69 g

Flavor Combinations

Tofu has a mild flavor, making it an excellent canvas for a variety of ingredients. It pairs well with bold seasonings like soy sauce, sesame oil, and chili paste. Fresh herbs such as cilantro and green onions enhance tofu's freshness, while spices like garlic, ginger, and cumin add depth. Vegetables like bell peppers, mushrooms, and spinach complement tofu's texture, and it can also be paired with nuts and seeds for added crunch and nutrition.

Allergen Information

Tofu is made from soy, which is one of the eight major food allergens. Those with a soy allergy should avoid tofu and products containing soy proteins. Symptoms of a soy allergy can range from mild to severe, including hives, itching, and anaphylaxis.