Tofu Basics
Tofu is a protein-packed food made by adding a curdling agent to soybeans that are cooked and strained into soymilk. Traditionally, the curdling agent used to make tofu is nigari, a compound found in ocean water or calcium sulfate (gypsum), a naturally occurring mineral. The curds are then pressed into a solid block.
Tofu is also a good source of B-vitamins and of iron. When the curdling agent used to make tofu is a calcium compound, the tofu is an excellent source of calcium. A four ounce serving of tofu contains just six grams of fat and it is low in saturated fat. Generally, the softer the tofu, the lower the fat content. Tofu is also low in sodium, making it a perfect food for people on sodium restricted diets.
Buying and Storing Tofu
Tofu is sold in water-filled vacuum packs or in aseptic brick packages. Tofu is usually found in the refrigerated section near dairy. Unless it is aseptically packaged, tofu should be kept refrigerated. As with any perishable food, check the expiration date on the package.
Once the tofu package is open, left-over tofu should be rinsed and covered with fresh water for storage. Change the water daily, to keep it fresh, and use the tofu within a week. Tofu can be frozen for up to five months. Tofu that has been frozen has a spongy texture that soaks up marinade sauces and is great for the grill.
Types of Tofu
Firm tofu is dense and solid and holds up well in the stir fry dishes, soups or on the grill. Firm tofu is also higher in protein, fat and calcium than other forms of tofu.
Soft tofu is a good choice for recipes that call for blended tofu. It has a smoother mouth feel and is often mashed or pureed.
Silken tofu is made by a slightly different process. This results in a creamy, custard-like product. Silken tofu works well in pureed or blended dishes. In Japan, silken tofu is enjoyed as is, with a touch of soy sauce and topped with chopped scallions. It does not require refrigeration until the package is opened.
Nutritional Information
Nutrients in one serving of tofu (4 ounces).
|
Type of Tofu |
Firm |
Soft |
Silken |
|
Calories |
120 |
86 |
72 |
|
Protein (grams) |
13 |
9 |
7 |
|
Carbohydrates (grams) |
3 |
3 |
31.2 |
|
Fat (grams) |
6 |
5 |
2.4 |
|
Saturated Fat (grams) |
1 |
1 |
-- |
|
Sodium (mg) |
9 |
8 |
7 |
|
Fiber (grams) |
1 |
-- |
-- |
|
Calcium (mg) |
120 |
130 |
40 |
|
Iron (mg) |
8 |
7 |
1 |
Cooking with Tofu
Szechwan Tofu Triangles in Triple Pepper Sauce
Serving Size: 4
1 16-oz. package firm tofu
1/2 cup peanut oil or vegetable oil for frying
1 tablespoon peanut or vegetable oil
1/3 cup dry sherry or rice wine
3 tablespoons tamari
1 1/2 cups water
3 cloves garlic, crushed
1 1/2 teaspoon dry mustard
1/2 teaspoon crushed dried red hot pepper
1/4 teaspoon freshly ground black pepper
2 tablespoons cornstarch
1 large green bell pepper, cut in strips
1 large red bell pepper, cut in strips
4 large scallions, minced
Slide knife through center of the tofu cake to create two halves. Take one half and cut it on the diagonal to create a triangle. Do the same to the other half to create four triangles. Heat the 1/2 cup oil in a wok or skillet. Fry tofu triangles until the surface gets crispy, about 3–4 minutes each side. Drain triangles on paper towel, and keep them warm in a low oven.
Combine sherry, tamari, water, garlic, mustard, and red hot and black peppers. Place the cornstarch in a bowl, and whisk liquid into the cornstarch. Heat wok or skillet, add a little oil and saute bell peppers and scallions for 3–4 minutes. Pour in sauce and stir fry 5–8 minutes longer. Add triangles, stir gently, and serve.
Savory Baked Tofu
Serving Size: 4
1/4 cup toasted sesame oil
1/4 cup tamari soy sauce
2 tablespoons mirin or dry sherry
2 tablespoons rice or cider vinegar
2 garlic cloves, minced
1/4 cup minced onion
2 teaspoons grated fresh ginger
1/3 cup water
1 lb. firm tofu, cut into 1/2” slices
Preheat oven to 375 degrees. Combine all ingredients except tofu in a large shallow baking dish. Place tofu slices in dish and then turn them over to expose all sides to the marinade. Bake for about 20 minutes, turn slices, then bake for about 20 more minutes or until liquid is absorbed.
Tofu Green Dressing
1/2 pound firm tofu, blanched and crumbled
6 fresh spinach leaves
1 scallion or a few fresh chives, chopped
1/4 green pepper, chopped
2 tablespoons red vinegar
1 tablespoon fresh basil (1 teaspoon dried)
3/4 teaspoon salt
1/4 teaspoon black pepper
1/2 cup water
1/2 cup vegetable oil
Blanch tofu by placing tofu cake in a pan of boiling water. Simmer 5 minutes and proceed. (Blanching makes tofu more absorbent of flavors). Place all ingredients except oil in a blender or food processor and blend until liquefied. With the blender or food processor running, slowly drizzle in a steady stream of oil until the dressing thickens. Refrigerated and covered, the dressing will stay fresh for up to a week.
Sweet and Sour Vegetables
Sauce
1 1/2 teaspoons grated fresh ginger root
4 tablespoons brown sugar or honey
6 tablespoons white vinegar
3 tablespoons tamari soy sauce
1/4 cup tomato paste or catsup
1 16 oz. package firm tofu, cubed
3 tablespoons vegetable oil
2 cups sliced onions
1 tablespoon grated ginger root
2 medium carrots, diagonally sliced
1/2 pound string beans, cut in 3-inch pieces
1 red or green pepper, sliced
2 cups sliced mushrooms
2 cups zucchini rounds
3/4 cup fresh or canned pineapple, in chunks
1 tablespoon arrowroot dissolved in
1/2 cup water or pineapple juice
hot chili oil
2 scallions, chopped
Stir together sauce ingredients and set aside, and prepare the tofu and vegetables before you begin to stir fry. Heat the oil in a wok or pan large enough for all ingredients. Stir fry onions and ginger. When the onions are translucent, add the carrots and continue to cook for 3-4 minutes before adding the beans, pepper, and then mushrooms and zucchini.
Turn down the heat, cover the wok or pot, and stir once or twice until the vegetables are tender but still crisp. Stir in the pineapple, tofu, sauce and dissolved cornstarch or arrowroot, and bring to a boil. Simmer, stirring gently for 3-4 minutes. If a hot and spicy dish is desired, add a few dashes of hot chili oil. Serve at once over rice or noodles. Top with chopped scallions.
Pumpkin Pie
Serving Size: 6
2 cups canned or cooked pumpkin
3/4 cup honey
1 teaspoon vanilla
1/2 teaspoon salt
1 and a 1/2 teaspoon ground cinnamon
1/4 teaspoon nutmeg
1/2 teaspoon ground ginger
1/4 teaspoon ground cloves
12 ounces firm silken tofu, blended in blender until smooth
1 9-inch unbaked pie shell
Preheat oven to 425 degrees. Cream together pumpkin, honey and vanilla. Add the salt, cinnamon, ginger, ground cloves, nutmeg and blended tofu, mixing thoroughly. Pour into pie shell. Bake at 425 degrees for 15 minutes. Lower the temperature to 350 degrees and bake for an additional 40 minutes.
Creamy Banana Berry Shake
Serving Size: 4
1 12.3-ounce package soft silken tofu
5 ounces fresh or frozen berries (strawberry, blueberry, or raspberry)
2 ripe bananas
3/4 cup apple juice
Blend all ingredients in a blender until smooth. Serve chilled or topped with granola.
© Twin Cities Natural Food Co-ops