Making Friends with Tofu

There's a lot to love about this now-common plant protein

I’ve been writing about veg/vegan foods for so long that I still remember when more people than not were flummoxed by tofu. And I remember when the usual way to buy it was from a water-filled tub at a health food store. You’d reach in with a slotted spoon and take out 2 or 3 blocks to put into a container and crosse fingers that it was fresh. In today’s germ-y world, it’s good that tofu comes in sealed tubs or packages.

At the same time, people with little familiarity with tofu would tell me that it tasted like a sponge. I was too shy to ask them when the last time was that they ate a sponge. But then, they were onto something — tofu is very absorbent, taking on the flavors of the whatever it’s prepared with.

Since we’re midway through Veganuary, I thought it would be fitting to give some love to tofu and to honor what a foundational food it has become in the plant-based repertoire (with apologies to those with soy allergies).

But first …

*** … before we proceed, I want to acknowledge the people in the Los Angeles area and the unimaginable suffering and destruction they’re experiencing. Those of us who are safe in our homes, going to work and school as usual, and having kitchens to cook in are fortunate indeed. So for the rest of the month, I will donate profits from upgraded subscriptions (including the new founding membership tier, which includes physical copies of the 4 books above; U.S. only) and sales from my Etsy Shop to World Central Kitchen an amazing organization that fearlessly feeds people all over the world, including currently in L.A., Gaza, and other disaster and war zones.

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Say no to dairy!

A fast (and aggravating) fact: Did you know that California is the #1 state in dairy cattle? And do you know how much water resources are necessary for this unnecessary food — in a state often experiencing drought? This really pisses me off and I’ll stop right here or I could rant all day. Nearly every dairy food has an excellent, earth-friendly and animal-free equivalent.

Teriyaki Tofu Triangles

And now onto tofu, the subject at hand

The concise guide following details the most common tofu varieties — silken, firm, extra-firm, super-firm, sprouted, and baked, and the best uses for each.

Tofu has been such a plant-based staple for decades (not to mention the millennia in which it played a starring role in Asian cuisines) that it’s easy to forget that there are still plenty of newbies discovering it all the time. That alone merits this primer; even for tofu aficionados, fresh inspiration is always welcome.

What is tofu made of?

Basically, tofu is made from soymilk that has been coagulated into blocks. It's believed to have originated in China, where it has often been referred to as bean curd, more than two thousand years ago. Tofu long has been a staple food in China, Japan, and many other Asian countries.

To make tofu, soybeans are partially cooked, then pureed. Soy milk is extracted, then poured into shaping containers and solidified with one of two natural coagulants — nigari or calcium sulfate. The process is somewhat analogous to making cheese from milk.

Is tofu good for you?

Tofu is rich in easily digestible protein, low in calories and fat, and is a good source of calcium, iron, and B vitamins. Here's more on the general nutrition profile of tofu, though it will vary slightly between the different varieties.

To allay a common concern, most commercially prepared tofu is made from organic soybeans, and is in effect non-GMO.

The most common tofu varieties

The very characteristics that can make tofu perplexing — its blandness, and in some cases mushiness, can be among its greatest assets. Though there are many more tofu varieties in Asian countries and cuisines, here are some of the most common varieties in the Western marketplace, and some of their best uses.

Silken tofu: Available in tubs or aseptic packages, this type of tofu is quite soft and very smooth. It’s ideal to puree and use as a base for soups, dressings, and dips, and creamy sauces, like Alfredo. It also makes an excellent dessert pudding or pie filling. Silken tofu comes most commonly in firm and extra-firm, which are really quite similar and interchangeable. Make sure to see the link to the roundup of silken tofu recipes on this site, at the end of this post.

Brands: Mori-nu (12.3-ounce aseptic packages; these are shelf-stable for quite a while and good to keep on hand in the pantry), Nasoya, Azumaya (the latter two brands come in tubs and need refrigeration at all times, unlike Mori-nu).

Recipes using silken tofu

35+ Silken Tofu Recipes — Savory & Sweet

Firm or extra-firm tofu: Available in water-packed tubs, use one of these varieties when you want tofu to hold its shape in a dish. Generally, tubs come in 14-ounce weights. Firm tofu can go both ways — it crumbles well for scrambles or eggless salad; but well blotted or pressed, it can crisp up or hold its shape like extra-firm.

Please note, soft tofu used to be more commonplace; it seems to have all but disappeared. Use firm or silken tofu in its place depending on the style of recipe.

Extra-firm and firm tofu is used to best advantage in stir-fries and stews, as well as for making cutlets or nuggets. Some brands: Nasoya, Azumaya, House Foods, Hodo, Wildwood, Woodstock, store brands.

Super-firm tofu: This variety of tofu is quite dense, with a texture that’s on the drier side. It doesn’t need much blotting or pressing, if at all. It’s an especially good stand-in for feta cheese, or for ricotta, when finely crumbled and moistened with a little plant-based milk. Crumbled into stews, it absorbs flavors and adds texture.

Because it has less water, each serving yields more protein. Brands: Nasoya, Wildwood, House Foods, store brands.

Recipes using all varieties of tofu

An Epic Roundup of Easy Tofu Recipes for Every Meal of the Day

Baked tofu: Sometimes called marinated tofu, Look for this chewy, dense, and flavorful form of tofu in natural foods stores. It comes in a variety of flavors such as teriyaki, Caribbean, smoked, and more, and is ready to use straight from the package.

Its texture is firmer than tub tofu and comes pre-flavored. It can be used in hot dishes including stir fries, casseroles, and tortilla dishes (such as fajitas) or in cold fare like sandwiches and salads. This might just be the kind to win over tofu skeptics. You can also make your own Homemade Teriyaki Baked Tofu.

Brands: Nasoya, SoyBoy, House Foods, Hodo, store brands.

Recipes using baked tofu

15 Easy, Versatile Recipes Using Baked Tofu

How to Blot or Press Tofu

There are lots of amusing tales of pressing tofu featuring large cans, small appliances, heavy skillets, and so on, precariously balanced in a quest to extract excess water. To be honest, you needn’t stress about pressing.

For preparations like scrambles, pressing tofu isn’t necessary, though a brief blotting, as described below, is most always recommended for water-packed tofu.

Firm or extra-firm tofu can benefit from a good blotting. Doing so allows them to hold their shape as well as absorb the flavors of what they’re being prepared with.

To blot tofu, drain the tofu and cut the block crosswise into 6 more or less equal slabs. Lay on a clean tea towel or several layers of paper towel. Press down gently with your hands to help remove some of the moisture.

To press tofu, start with the same procedure for blotting, above, but use a few extra layers of towel or paper towel. Top with a cutting board, and — you guessed it — a couple of heavy objects like a skillet or cans. Let stand for 15 to 30 minutes, or more as time allows.

Want to save time, effort, and paper towels? Read on for info on tofu presses.

Tofu presses

If you’re a regular user of tofu, make your life easier by purchasing a tofu press. Search “tofu press” and you’ll come up with the best brands. These nifty devices save time and effort, not to mention a lot of paper towels. I've been using the same Tofu XPress for years. It’s not cheap, but I’ve had it for at least twenty years, use it all the time, and I'm sure it will outlive me!

So yes, tofu can be compared with a sponge, but in a good way. I hope you've enjoyed this quick guide to tofu if it’s a new-to-you food, and if you’re already a tofu aficionado, hopefully you’ve found some new inspiration.