If you have recently become a vegan or vegetarian, you are likely researching many new foods to include in your diet. One of these is probably tofu, and with good reason.
Let’s explore tofu, its protein content, health benefits, and proper preparation for delicious recipes that you can include in your new vegan diet!
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What is Tofu?
Tofu is a protein made from pressed soybean curds. It has been used in traditional Asian diets for a long time but did not enter US culture until the 1960s.
Tofu is a substantial source of protein for people who do not eat meat. It also contains essential minerals and has a light flavor that allows it to be used in many different recipes.
The ingredients in tofu are very short, which makes it a food most vegans feel comfortable with. Tofu is made from:
- Soybeans – Dried beans are the primary ingredient.
- Water – Dried soybeans soak in water and then are crushed and boiled. This creates the soy milk base for the tofu.
- Coagulants Create the reaction that turns the soymilk into curds. Salt-based coagulants like calcium sulfate (gypsum) and nigari salts are commonly used. Acid coagulants and enzyme coagulants are occasionally used. All these coagulants are safe for vegans to consume.
So, Is Tofu Vegan and Vegetarian?
The quick answer is yes. The standard tofu you find in grocery and health food stores is vegan!
Tofu can be an excellent protein source for vegans who no longer eat meat or dairy products.
Is Tofu Healthy for You?
Tofu is low in saturated fats and calories. It also has dietary minerals, including calcium and magnesium.
Because it contains all nine essential amino acids, it is a complete protein for vegans or vegetarians. Its heart-healthy isoflavones can also improve blood flow in your blood vessels.
Even some clinical studies link these isoflavones, which affect the makeup of breast tissue and mimic the role of estrogen in the body to reduce the risk of breast cancer in women.
Tofu is naturally gluten-free, making it great for those living a gluten-free lifestyle or who may have intolerances or allergies. According to Medical News Today, there are several known benefits of eating tofu and soy in general:
- Lower incidence of age-related mental disorders
- Prevent liver damage
- Relieve symptoms of menopause
- Help reduce bone loss
- Inhibit the growth of cancer cells
- Reduce levels of LDL “bad” cholesterol.
Are There Any Unhealthy Aspects of Tofu?
As with many plant-based foods, there are a few things to be aware of when it comes to tofu. Tofu contains compounds called antinutrients, which are present in many legumes. They can decrease the body’s ability to absorb essential minerals.
Antinutrients can also block trypsin, an enzyme the body uses to digest protein properly. This is important to vegans as they must absorb all the protein through plant-based products to avoid developing nutritional deficiencies. But you can help to reduce and eliminate these antinutrients.
Soaking and cooking soybeans, precisely how tofu is made, can reduce and eliminate many antinutrients. Another great option is to use sprouted soy tofu, which has almost no antinutrients.
When eating tofu in moderate amounts, there is not too much to worry about regarding antinutrient consumption.
One important thing to be aware of is that soybean crops are widely genetically modified (GMO) and heavily sprayed with pesticides, the most prevalent of which is glyphosate. Because of this, always try to buy organic tofu and look for labels stating it is non-GMO whenever possible.
Are there Non-vegan Tofus Out There?
If you are a new vegan, you will need to become very accustomed to reading labels to ensure the products you purchase and consume are, in fact, vegan. Always look for a brand that states it is certified vegan.
Standard tofu is vegan, but there are a few exceptions. These tend to be at restaurants, but there are some commercial products to be wary of.
- Stinky tofu – This is not vegetarian or vegan. It is tofu fermented with shrimp, brine, or dairy milk.
- Egg tofu – This dish resembles tofu in texture but does not contain tofu. It is made with eggs and various kinds of stock.
- Flavored tofu products – They may not contain meat but can contain animal by-products that are not vegan.
Tofu is an incredible source of protein and can easily be incorporated into any diet, but especially into a vegan or vegetarian diet if you are not consuming meat or animal products.
Following the tips above to purchase the right kind for your recipes or cooking style and properly prep, it will give you a delicious alternative to traditional meat in meals.
Double-check your labels to ensure they are vegan, and always opt for organic whenever possible. The possibilities of cooking with tofu really are endless. Bon appetite!
How is Tofu Made?
The process of making tofu is pretty simple. Soy milk is steamed, and a coagulating or thickening agent is added. This turns the milk into curds. The curds are pressed to remove as much water as possible, forming the tofu into the blocks we find in grocery stores today.
There are several different types of tofu blocks. When making recipes with tofu, it is crucial to use the right kind to achieve the optimal flavor and texture.
- Regular firm or extra-firm – dense, meaty texture for grilling, baking, and stir-frying.
- Silken and soft tofu has a creamy, smooth texture that should only be cooked in baked goods. Its slightly sweet taste makes it a dairy replacement in soups, smoothies, and dressings.
Almost all recipes you make that include tofu as an ingredient will tell you the best type of tofu to use.
How Should You Prep Tofu Before Cooking?
Many people say they do not like the taste or texture of tofu, probably because they have had dishes with it that were not prepared correctly.
If you know the right way to prep your tofu before cooking, you will be surprised at how delicious and easy it is to cook.
Here are some tips & how-tos on prepping your tofu:
Tip 1: Always press your firm or extra-firm tofu!
Pressing your tofu may add 30 minutes to the cooking process, but it is well worth it.
Pressing helps remove excess water, and when tofu is fried or baked, it helps it hold its shape. Excess liquid can make the tofu delicate and cause it to break up, turning your perfect pieces into a soggy mess. Pressing will improve not only the texture of your tofu but also how it absorbs the seasonings and marinades you use.
Tip 2: Press it correctly
If you often cook with tofu, you may want to invest in a tofu press. They are available in different styles and price ranges, but you can find them reasonably priced at many online retailers. You can find this popular tofu press online for under $20.
Even if you don’t have a press, you can achieve similar results using a clean tea towel, a large plate with a lip, and something heavy to place on top, like a frying pan and some full cans or jars. The process is straightforward.
- Wrap the block of tofu in a clean towel and place it on a large plate.
- Put a heavy frying pan on the tofu and add cans and jars for extra weight.
- Leave for 30 minutes.
- Tofu should be about two-thirds of its original thickness when it is ready.
- Store in an airtight container for up to a day after pressing.
An important note is that this process is only for the firm or extra-firm tofu. It won’t work with any silken tofu. Silken tofu is much too soft, and you will crush it if you try pressing it. As stated before, silken tofu is best for blending or using in baked goods.
Tip 3: Season and marinade generously
One of the great things about cooking with tofu is that it does not have a lot of flavor. It is very mild. That means it can absorb almost any flavor you want it to.
The downside is that many people don’t season their tofu correctly and decide they dislike it.
Make sure to season it thoroughly and let your tofu marinate for as long as possible to absorb as much flavor as possible. Don’t rush this process!
Related content: What Foods Do Vegetarians Eat?
