Tofu Does Not Have to be Boring
By: Erica Batad, Undergraduate Student in Dietetics & Nutrition at the University of Illinois Urbana-Champaign
While there are many plant-based meat and protein alternatives in stores, there is a very inexpensive and versatile option for vegans and vegetarians to choose, tofu! Tofu is made of soybeans which have become a major crop grown around the world. The soy protein in tofu is considered a “complete protein” because it contains all 9 essential amino acids. Not only that, but soybeans are rich in fiber, potassium, magnesium, B vitamins, calcium, and iron. Many people may find the flavor of tofu to be very bland because it has no umami taste. However, the addition of sauces and seasonings can easily upscale the taste.
Tips to make good tofu
Choose the right kind of tofu. It is important to use the appropriate type of tofu based on what dish you are making. Options range from silken, regular, firm, extra-firm, and super-firm. Silken tofu has a very soft texture and can easily crumble. On the other hand, super-firm tofu is comparable to the texture of meat and can hold its shape really well. Softer forms of tofu work well for miso soup or a homemade sauce of some sort. If you choose a firmer type of tofu, it serves well as a meat replacement in recipes.
Prepare the tofu. Before cooking, taking the steps to drain and press your tofu will make it a more desirable texture and consistency. Draining simply means pouring out the water within the container that the tofu is sold in. Pressing is the process of removing excess water inside the tofu. This can be achieved by using a tofu press or wrapping a block of tofu in a thin cloth or paper towels and placing the tofu in between two plates, one above and below so that it squeezes out any leftover water. Silken tofu does not have to be pressed, but recipes that call for a more firmer tofu would benefit from being pressed so that it can hold its shape.
Sauce or season the tofu. By adding a blend of seasoning and/or sauces of your choice to marinate the tofu, it will absorb all the rich flavors and thus be more flavorful once it is cooked. If you do not have time to marinate, still add seasoning or sauce before cooking. Another option is to let the tofu simmer in a pot with sauce and vegetables so that it can absorb the sauce and come together with other ingredients.
Use cornstarch. If you are looking to make crispy tofu, adding cornstarch will do the trick. Tossing tofu in cornstarch before cooking will draw moisture out and lead to a crispy textured tofu. Baking, frying, or air frying in combination with the use of cornstarch are great ways to achieve a crust like outer layer.
Freeze tofu. From moist and slippery to chewy and meat-like, freezing tofu is an underrated method to transform the texture. When frozen tofu is thawed, it becomes spongy and is able to soak up marinades like no other. After following the prep steps mentioned in the “prepare the tofu” tip, place a block of tofu in an airtight container and freeze, thaw the tofu overnight in the refrigerator when you are ready to use it, squeeze out any leftover water and drain it on a paper towel, then cut into a desired shape and cook.
Incorporating tofu into a meal ideas
Tofu scramble/breakfast cups
Tofu tacos or burritos
Tofu, vegetable, and noodle stir fry
Tofu sandwich/panini
Baked tofu with rice and vegetables
Tofu and vegetable noodle soup
Salad with tofu
Pasta with tofu
Vegetable fried rice with tofu
Vegetable or chickpea curry with tofu
Summary
The beauty of tofu is that it is like a blank canvas. Untouched it can be boring and plain. But when you explore the different ways in which tofu can be dressed up, you realize that tofu does not have to be boring. Tofu is a great vegan substitute for any recipe you can think of that would normally call for meat. Of course not everyone will be pleased with tofu when trying to make it taste exactly like meat. With that being said, some might be better off using their own creativity to dress up tofu and appreciate the unique flavors and textures that it can provide.
References
McClements, D.J. (2023). The Past Is the Future: Tofu and Tempeh Rejuvenated. Meat Less: The Next Food Revolution, 213-237. https://doi.org/10.1007/978-3-031-23961-8_9
Wei, C. (2022, August 24). Can You Freeze Tofu? The Food Network. https://www.foodnetwork.com/how-to/packages/food-network-essentials/can-you-freeze-tofu
Zhu, Y.G., Yang, Y., & Mouritsen, O.G. (2022). Tofu — a diet for human and planetary health. Soil Ecology Letters, 5, 220163. https://doi.org/10.1007/s42832-022-0163-1
