Readers, meet tofu. Tofu, meet readers.
Welcome to Tofu 101: a guide to the what, why and how of all things tofu. Class is now in session!
What
Tofu is made similar to cheese, and starts with extracting soy milk from ground, cooked soybeans. The soy milk is heated and salt is added to separate it into curds and whey. After the whey is drained from the curds, the curds are pressed together and presto – you’ve got tofu!
The more the tofu is pressed, the firmer it becomes. The most common varieties you’ll see in your grocery store include soft or silken, firm and extra firm.
Silken tofu is great for adding to smoothies or scrambling like eggs, while firm or extra firm (my fave) is best for using in everyday dishes.
Why
Tofu is a great source of protein for those looking for a meat alternative, and it’s also high in calcium, iron and contains no cholesterol. Furthermore, it’s inexpensive (I generally pay $2 a block, which yields 4-5 servings) which means it plays nice with a budget.
Plus, it’s so versatile! Cooking tofu is very similar to cooking chicken, and there are a number of different ways you can use it, including grilled, baked, stir fried, crumbled, or even raw.
The nutrition and versatility is great, but the TASTE is what I really love. Tofu is like a sponge – it soaks up all the flavors you cook it with. You can quickly toss it with a sauce just before cooking, or let it soak up all the flavors of the dish you’re using it in.
I also really like eating tofu raw, adding it to cold salads and such. It’s got this mild, almost plant-like flavor. I know that sounds weird – but it’s good!
What I’m sure you really want to know though is, what’s the texture like? Well, if you’re using extra firm tofu, I’d say it’s like…hmmm…really, really thick & firm jello?! It doesn’t disintegrate like jello, but I suppose it’s the same firmness.
Now, I use a tofu press to press out even more of the water my extra firm tofu comes packed in, just to get it that much more firm, but it’s totally not necessary. You can eat it right out of the package.
How
Like I said, cooking tofu is not at all unlike cooking chicken, or really any other meat for that matter. Here’s how I made tonight’s dinner of Sautéed Asian Broccoli Tofu!
Ingredients:
1/2 block extra firm tofu, pressed
2 cups broccoli, steamed
2 servings rice sticks, cooked & drained
Wok oil
Chopped peanuts
Sauce:
Soy sauce, water, rice vinegar, ~1 Tablespoon peanut butter, ~2 teaspoons chili garlic sauce, sesame oil, agave nectar, ground ginger and garlic powder. Microwave for 20 seconds, taste and adjust seasonings accordingly. (Sorry, I didn’t measure!)
Directions:
1. Press tofu block in tofu press for 30 minutes, or up to 12 hours.
2. Drain water from the top of the press and lay tofu block on a cutting board.
3. Cut tofu block into 6 slabs. Separate into 2 sets of 3 slabs and make 3 more vertical cuts to make 9 sticks (18 sticks total.)
3. Cut across the sticks to make 1 inch cubes.
4. Heat ~2 teaspoons oil in a large skillet over medium-high heat.
5. Sauté tofu cubes until lightly browned, ~3-4 minutes.
6. Add steamed broccoli, cooked rice noodles and sauce into the skillet, then toss to coat.
7. Top with chopped peanuts and enjoy!
See? Not hard or scary at all!
The tofu gets a wonderful, golden brown crust from the quick sauté, and blends so well with the chewy rice sticks. Plus that sauce totally drenches the broccoli, so you get a burst of flavor whenever you bite down. Love that!!
I know you want to know if husband’s eat tofu too. The answer is…sometimes.
Ben will eat tofu when he can’t tell it’s tofu, such as crumbled on top of Thai Tofu Pizza. I think it’s all in his head…I think he’d agree. ;)
Honestly, I can’t tell you what possessed me to try tofu for the first time. I was just as skeptical as some of you may be. It looks weird, I thought. It probably tastes even weirder, I’d say to myself. I’m so glad I gave it a shot though, because it’s become an IGE kitchen staple and I just adore it!
Class dismissed! ;)
~~~~~
Do you like tofu? What are some of your favorite ways to enjoy it?
mia 02.16.2014
Thanks for this. I was totally clueless about tofu!
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Sissy 01.05.2014
Thank you! I’ve wanted to incorporate tofu into my diet for years because I’m not much of a meat-eater but believe in the benefit of protein. Your article makes preparing tofu seem simple which is exactly what I needed, so again, THANK YOU!!!
Caro 12.27.2013
Hello. I was cooking tofu for the first time and I ran into your webpage. Thanks so much for all the advices! And I have to say that I totally loved tofu! I cut it into cubes, rubbed it with some tarragon mustard and fried it in olive oil. Then I added some green beans, olives and some of their juice, salt and herbs. It turned out just great! I really liked the flavor :) Guess I’m a fan now!
Jane 12.09.2013
I used to like tofu too. When I found out that GMO soybeans have contaminated over 80% of the organic and conventional soybeans I stopped eating it. Also, tofu is not recommended for women due to it’s link to fibroids.
Kate 02.09.2013
Your husband doesn’t eat tofu except when it doesn’t taste like tofu? Mine doesn’t eat tofu at all – except when I gave it to him in Yotam Ottolenghi’s “Brussels Sprouts with Tofu”(http://www.guardian.co.uk/theguardian/2007/nov/24/weekend7.weekend3)
(He doesn’t eat Brussels sprouts, either.)
tony 08.08.2012
Tofu tastes good… But beware of improper preparation of soy it is dangerous for your health particularly for hormone health and anyone who is on hormone blocking drugs. woman who have had breast cancer especially should avoid soy. sorry for the negativeness but it is good to let people know so they can make up their own minds.
Thanks for the article
Tanja 07.03.2012
I love the recipe. Tofu has been a part of my diet since I became a vegetarian a year ago and I am always looking for new ideas and recipes. thank you so much for sharing! As to your question: Since I come from Germany I enjoy Schnitzel very much. And Tofu Schnitzel is just as amazing. Another thing is grilled Tofu Shish.
Jennifer 06.12.2012
How many servings does this recipe make? Also in the ingredients it says half a block of tofu however it seems like an entire block was used in the recipe??
Iowa Girl Eats 06.13.2012
This should serve 3-4 people!
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Kim Yohe 02.18.2012
I love the tofu ideas and I am thinking that I should invest in a tofu press.
Joanna Ossont 02.01.2012
Great piece! I’ve been thinking about trying a press…you’ve convinced me!
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Marie 01.20.2012
I have been eating tofu for many years, atleast twice a week in some meal. Why on earth I never knew nor thought of something I can buy to press it is beyond me. This will save me loads of time and cold hands. :D thanks a bunch!
Lesley 01.19.2012
I am so hungry for tofu right now after reading your great recipe! YUM
amy 01.16.2012
Me and my husband love tofu! So versitile. Love your website. Yesturday we made a homemade cream of mushroom soup and we added cubed extrafirm tofu to the soup it was super delishious. Thanks again, we are always on the search for new tofu recipes
Tofu 101: Your Guide To All Things Tofu! | Matt Castille 01.13.2012
[…] Tofu 101: Your Guide To All Things Tofu! | Iowa Girl Eats: “The nutrition and versatility is great, but the TASTE is what I really love. Tofu is like a sponge – it soaks up all the flavors you cook it with. You can quickly toss it with a sauce just before cooking, or let it soak up all the flavors of the dish you’re using it in. “ […]
Andrew M-C 01.06.2012
My favorite way to prepare tofu is to first freeze it. When it thaws, the texture fundamentally changes. You can press even more water out and then use it in any dish that calls for beef or chicken. I crumble a couple of blocks into my chile con tofu, for example.
Another nice way, best for a medium tofu, is to just open the package, drain the block, slice it into 4ths or 8ths and serve with grated ginger, (quality, ideally Japanese) soy sauce and cut spring onion.