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    Home » Healthy Vegan Living » Health and Nutrition

    What is Tofu Anyway?

    Published: Apr 7, 2021 · Modified: Apr 13, 2023 by Dianne · This post may contain affiliate links

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    Tofu recipe collage

    What is tofu anyway? Tofu is made from soy beans, and it's actually extremely delicious and versatile if you know what you’re doing with it. It's also very good for you! Here, I give you the low-down on this vegan protein staple, including the different types of tofu and how to use it.

    I've included some of my favorite healthy plant-based recipes, too. You'll find the best ways to use it, as well as recipes for breakfast, lunch, and dinner, as well as snacks and dessert. I've included recipes for silken, firm, extra firm, super firm, and baked tofu.

    cutting board with tofu cubes and "What is Tofu?" text overlay

    What is Tofu?

    In my work as a health coach and cooking teacher, I’ve come across a few people with tofuphobia. I think it comes from not knowing exactly what it is.

    Tofu is actually endless possibilities! It make look like a bland, white block, but there's so much that can be done with it.

    It's believed to have originated in China, probably sometime between 179 – 122 B.C. It was introduced to the people of Japan and Korea sometime in the 700s.

    burger in my hand

    What is Tofu Made Of?

    Tofu is sort of like cheese made with soy milk rather than cows’ milk. It’s made by curdling fresh soymilk with a coagulant, such as nigari, calcium sulfate, lemon juice, or vinegar.

    That's it. It's made with soy beans, water, and a coagulant.

    slice of asparagus tart on spatula

    What Does Tofu Taste Like?

    It has a soft, subtle flavor, and it picks up the tastes of the spices and sauces it’s cooked with. I don't know of anyone who eats it straight from the package. It's usually marinated, seasoned, or cooked with a sauce.

    Honestly, when people say they don't like it, what they're actually telling me they don't know how to cook with it. That's an easy fix, because I've shared some of my favorite recipes at the bottom of this article.

    slice of quiche lorraine on a plate with the full quiche in the background

    Where to Buy Tofu

    It can sometimes be found in the produce area of the grocery store. Some stores keep it with the dairy times. With the proliferation of plant-based foods, stores are getting savvy to buyers' needs and creating a vegan area with tofu, tempeh, seitan, and dairy-free cheeses.

    Some of my favorite brands are Nasoya, Wildwood, Mori-Nu, Trader Joe's, and Whole Food's 365 brand.

    pouring dressing over burrito bowl

    Tofu Nutrition

    One 3-ounce serving contains:

    • 90 calories
    • 10 grams of protein
    • 40 mg of calcium
    • 1 gram of carbohydrates
    • 1.6 mg iron
    • 140 mg potassium

    And it's cholesterol free!

    BBQ Tofu Bowl with onion, bell pepper, cilantro, and bbq sauce

    Health Benefits of Tofu

    Because it's relatively low in calories and high in protein, it's a really good option for vegans. It’s not required eating when you follow a vegan diet. And, yes, omnivores can eat it too!

    • It's high in calcium, magnesium and iron.
    • Epidemiological studies have found that soy protein may reduce the risk for cancers including breast, lung, colon and prostate.
    • Soy protein has also been shown to be useful for warding off heart disease, because it has been known to lower cholesterol and enhance coronary artery function.
    • Asian cultures that have been consuming soy for thousands of years have lower instances of diseases such as cancer, heart disease, osteoporosis, and Alzheimer’s.
    two bowls of tofu scramble with forks, peppers, tomatoes, vegan mozzarella cheese, and parsley

    Is Tofu Healthy?

    There has been a lot of hubbub in the nutrition world as to whether or not soy is healthy. The truth is that most of the studies that show soy being harmful are funding by the meat industry and are done using isolated soy protein, which is as far from the soybean as you can get.

    Tofu is made from beans, and we already know that beans are good for you, so yes, it is healthy!

    And despite any urban legends you may have heard, eating soy will not cause man-boobs. Tofu is perfectly healthy for men.

    za'atar tofu in bowl

    Types of Tofu

    It comes comes in several varieties. There's silken, firm, extra firm, and super firm. I used to come across soft tofu frequently, but I haven't seen it in grocery stores in years. You can also find baked and marinaded varieties in a lot of stores.

    Silken Tofu

    The silken variety is sold in both shelf-stable aseptic packages and water packed tubs. It works well in dips, dressings, smoothies, and mousses.

    I once topped cupcakes with an incredible chocolate mousse frosting and served it to my tofuphobic coworkers who raved about how delicious my baked goods were. After they licked up every last morsel, I told them that the main ingredient was silken tofu. They were all stunned. I think I made tofu believers out of them that day.

    Firm and Extra Firm Tofu

    Firm, extra firm, and super firm varieties are all in the firm tofu category, and they usually come packed in water and need to be refrigerated.

    Honestly, I don’t notice too much for a difference between the firm and extra firm varieties. They're both extremely versatile. I fluff it up in my food processor along with lemon juice, garlic and spices to make creamy ricotta “cheese." It can be mashed and scramble it for breakfast like eggs. You can slice it and stir-fry it with veggies for dinner. Or you can chop it up to add to curries and stews. It's also great baked or fried.

    Super firm tofu is… well… super firm. In the summertime I like to cube it, marinate it, and grill it on the barbecue, as it holds up to being grilled better than extra firm does. I also like to slice it, fry it, and have it on an English muffin, the way some people might serve fried eggs.

    Baked Tofu

    Baked varieties are also readily available in most grocery stores, and it can be eating right out of the package. I like to slice it and make it into a sandwich or cube it to add it to salads. You can also easily bake your own by slicing it, marinading it, and then baking it at 400°F for half an hour.

    Baked tofu is also a good choice for slow cooker meals because it can stand up to prolonged cooking without falling apart the way other varieties might.

    pressing tofu

    Preparing Tofu

    Firm and extra firm tofu are usually not good to go right out of the package. To prepare them, you need to drain the water from the container and squeeze out an excess liquid. You can do this the night before by wrapping it in a clean towel and placing it in the fridge until you’re ready to use it. The towel will soak up the excess water.

    If you’re going to cook with it right away, you can wrap it in a towel and place it under something heavy, like a cast iron pan. You can also use a tofu press. I have a TofuXpress, which I also use to drain frozen spinach and kale.

    tofu sofritas

    Freezing Tofu

    Freezing it is a great way to give it a slightly “meaty” texture. Simply place entire the package in your freezer, let it freeze completely, and then thaw it in your fridge or on the counter. Press the tofu to squeeze out any excess water.

    Then you can crumble it and add to tomato sauce to make a vegan bolognese, mix it with sauce and spices to make sloppy joes, or mix with mayo and spices to make a tasty "tofuna" salad.

    Collage of tofu recipes

    My Favorite Tofu Recipes Include:

    Silken

    Vegan Tofu Florentine horizontal

    Vegan "Eggs" Florentine

    Brunch doesn’t get any better than this! Made with silken tofu, spinach, and dairy-free hollandaise sauce, this recipe is perfect for Easter, Mother’s Day, or any day you’re craving a savory breakfast dish.

    caesar salad dressing with salad, lemon, spoon, capers, and tomatoes

    Caesar Salad Dressing

    This homemade dressing is destined to be your new favorite condiment! Pour it on salads, slather it on sandwiches, or use it as a dip for veggies!

    dipping a cracker into dip

    Spinach Artichoke Dip

    This creamy is sure to be the star of your next party!

    pie with pretzels, chocolate chips, strawberries, and mint

    Sunbutter and Chocolate Pretzel Pie

    This decadent dessert is made with just six ingredeints and it comes together in a matter of minutes!

    Firm and Extra Firm

    Tofu Frittata in casserole dish with tomatoes, zucchini, and mushrooms

    Tofu Frittata

    This recipe is an old favorite, and it’s perfect for Sunday brunch.

    tofu scramble with tomatoes and mushrooms

    Spinach Mushroom Scrambled Tofu

    This is one of my favorite weekend breakfast dishes, and I make it often.

    Vegan Spinach Mushroom Quiche in baking dish

    Spinach Mushroom Quiche

    I make this dish often for potlucks, and it’s always a bit hit!

    one plate with tofu benedict with

    Tofu Benedict 

    This is the ultimate vegan brunch dish! It’s made with greens, tomato slices, and tempeh bacon and then drenched in a dairy-free hollandaise sauce.

    Vegan Tofu Tuna Salad Sandwiches

    Tofu Tuna Salad Sandwiches

    Pack your lunch box with these easy to make sandwiches! They’re great for the office or for school

    two bowls of shirataki noodle stir-fry with chopsticks, garlic, and mushrooms

    Tofu and Shirataki Noodle Stir-Fry

    Dinner doesn’t get much easier than this dish!

    Kung Pao Tofu with Broccoli close up

    Kung Pao Tofu

    Spice things up with vegan kung pao! It’s an easy-to-make stir-fry that is perfect for dinner on busy weeknights.

    burger with tomatoes

    Hajiki Tofu Burgers

    These burgers take me make to Greenwich Village in the 1990s, when I was in art school and didn’t have much money to spend on meals.

    Baked

    baked tofu in bowl

    My Favorite Baked Tofu

    This versatile recipe can be used in salads, sandwiches, Buddha bowls, and even as an appetizer with dip!

    dipping tofu in tahini

    Za'atar Tofu

    This is a wonderful addition to any salad, wrap or Buddha bowl. It’s also a great appetizer or snack!

    Stack of Everything Tofu

    Everything Tofu

    Covered in a mixture of sesame seeds, poppy seeds, garlic, onion, and salt — this is baked tofu perfection!

    rectangular tofu with romesco and rice

    Cornmeal Crusted Tofu

    This is a great addition to any meal, and it’s incredibly versatile. Serve it with vegetables and rice for dinner, toss it into a salad, or make it the star of a sandwich for lunch.

    Other Recipes

    Peanut Satay Tofu Triangles on platter with peanut sauce, brown rice, and broccoli

    Peanut Satay Tofu Triangles

    This delicious recipe from 5-Ingredient Vegan by Nava Atlas is super easy to make. Serve it with vegetables and noodles or rice for dinner, on top of a salad for lunch, or with baby carrots for a snack.

    pan of chorizo

    Soy Chorizo

    This recipe only takes a few minutes to make, and it can be used in tacos, salads, burritos, chili, quesadillas, or whatever strikes your fancy!

    Vegan tofu feta in bowl from above

    Tofu Feta

    With just a block of tofu and a few other ingredients, this non-dairy feta cheese recipe is easy to make. Crumble your homemade dairy-free feta on salads, top pizzas with it, and stuff it into a sandwich for an extra burst of flavor.

    What are your favorite ways to prepare tofu?

    « Vegan Pesto Pasta
    Slow Cooker Vegan Chickpea Cacciatore »

    About Dianne

    Dianne Wenz is a Certified Holistic Health Coach, Vegan Lifestyle Coach, Plant-Based Diet Nutrition Specialist, and Plant-Based Chef, as well as the author of Truly Healthy Vegan Cookbook.

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    Reader Interactions

    Comments

    1. Becky Striepe

      March 15, 2017 at 12:17 pm

      Thank you for writing this! I get so many questions about whether it's safe for me and my family to eat tofu. We have tofu in our supper 3-4 nights a week, which some people get alarmed about. But my son's pediatrician told me that he should have two servings of soy per day to get the benefit. Soybeans are just beans! Delicious beans.

    2. Dianne

      March 15, 2017 at 5:41 pm

      They are delicious and nutritious! The myths about soy just aren't substantiated.

    3. Mary Ellen | VNutrition

      March 16, 2017 at 7:46 am

      I know so many people with tofuphobia! I'm going to show them this post so they're less scared and can see all of the tasty meals that can be created with tofu.

      Thanks for such an in-depth post!

    4. Mary Ellen | VNutrition

      March 16, 2017 at 7:48 am

      So many myths around soy. I've done a lot of research in my nutrition classes and like Dianne said, they're are not substantiated. I've been eating more tofu lately too after finding all that out. It's so a versatile food and a great source of protein. 🙂

    5. Dianne

      March 16, 2017 at 10:15 am

      Thank you, Mary Ellen! And thank you for the nutritionist's point of view!

    6. Susan

      March 16, 2017 at 9:10 pm

      I hated tofu before I went vegan. I was vegetarian and thought I could never ever eat it. Of course, that was just because I had never had it actually made properly. I requested vegan at a dinner once and was served steamed veggies and steamed, unseasoned tofu and it was gross. Or silken tofu turning everything to much because they served that instead of firm tofu. Now I know how to use tofu, it is one of my very favourite foods!
      (I love it so much now, there is a good chance I would happily eat the steamed unflavoured tofu these days...)

    7. Cadry

      March 16, 2017 at 11:18 pm

      It's amazing and disappointing how fearful people are of soy, even while eating foods that have proven negative health consequences. It shows that the meat industry is doing a pretty successful job at scaring people needlessly, and that people are happy to take them at their word. I think that since they already assume they don't like foods like tofu, they are happy to dismiss it altogether.

      Before I went vegan, I'd had very little exposure to tofu. Now it's one of my favorite foods. I eat it several times a week in all kinds of different ways. I look forward to trying some of your favorites! That beautiful frittata is calling my name!

    8. Mel | avirtualvegan.com

      March 19, 2017 at 5:32 pm

      Tofu is so misunderstood and misused. It's so good for you and so delicious if cooked right. You've made me want some now!

    9. Sarah

      March 20, 2017 at 12:50 am

      Tofu is one of my favorite foods (there's something I never thought I would say!). I'm with Becky—we eat it for dinner a couple of times a week, and in lunches too. So many ways to prepare it!

    10. Dianne

      March 20, 2017 at 4:53 pm

      I've had unseasoned steamed tofu, too, and I know how terrible that can be! Properly cooked tofu is one of my favorites, too!

    11. Dianne

      March 20, 2017 at 4:54 pm

      That's a good point. I've seen people at the local vegan Chinese restaurant freak out over eat tofu, but they're okay with all kinds of gross animal foods, and I'm sure it's from years of brainwashing by the meat industry.

      I hope you enjoy that frittata!

    12. Dianne

      March 20, 2017 at 4:55 pm

      Enjoy! 🙂

    13. Dianne

      March 20, 2017 at 4:55 pm

      Mine, too! I make it a few times a week as well.

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    Hi! I'm Dianne Wenz, a Board-Certified Health Vegan Health and Lifestyle Coach. I empower my clients to build new habits so they can reach their healthy living goals. I love to show others how easy it is to live a vegan lifestyle as well as how to cook deliciously easy plant-based meals. Contact me today to learn more and to schedule a complimentary breakthrough session!

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