Tofu: Vegan Protein Source and Much More

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Tofu – a vegan staple. For some it is a tasteless sponge, for others the basis of great dishes. Are you also skeptical about the Asian soy product or are you already a real tofu pro? No matter what your starting point is, you are sure to learn something new in this article. You will read about how the soybean turns into the well-known meat substitute and give you tips on how to turn it into a tasty dish. If you want to know more about the health-effects of soy, read our article about this topic. If you are avoiding tofu because of possible negative impacts on the rainforest, we also have an article for you.

Did You Know That …

… a soybean has to meet certain requirements to be processed into tofu?

Production

Since tofu is technically curdled soy milk, it is often referred to as soy curd. To be suitable for production, the soybeans must have a protein content of over 42 % and a specific amino acid composition.

After the beans are washed, they are soaked in water for several hours to swell. They are then ground with water and cooked in a pressure cooker. The hulls and fibers are then sifted out, leaving the milky soy juice. If you wanted to get soy milk, this would be the end of the production process. But for tofu production, in the next step, a coagulant is added to solidify the juice. While China traditionally uses calcium sulfate, which is a naturally occurring mineral salt, Japan uses magnesium salt (nigari), which is extracted from seawater.

These coagulants are also used in modern industrial production, either alone or in combination. However, magnesium chloride is often used instead of nigari. The use of the coagulant causes the protein and oil clump together. The soy curd is then poured filled molds and pressed into the typical tofu block, which is then cooled in a water bath. The tofu is then further processed with spices, herbs or vegetables, if necessary, and finally sold either freshly cooled or vacuumed and pasteurized (Biothemen, 2019). By the way, you can often find extra fresh tofu in Asian stores.

Varieties

Especially for people who have had negative experiences with plain tofu or when there is no time to prepare it, processed tofu varieties are a great alternative. Depending on the variety and manufacturer, there are different textures and flavors available.

Smoked Tofu: Probably the most popular version you cannot make yourself. It is made in smokehouses, where the tofu gets its typical aromatic flavor.
Tofu with spices: In this version, a variety of spices, such as basil and vegetables, are already included in the ingredient list, so you can skip this step.
Nutty Tofu: Almonds or other nuts are added during the production process to add nutrition and flavor. Spices and vegetables are also often added.
Fermented tofu: Still quite rare in many country, this is tofu mixed with lactic acid bacteria, which has a sour taste and is sometimes marketed as an alternative to feta or Greek cheese. The added bacteria, which break down carbohydrates, can make it more digestible. It is widely used, especially in China, and is also available in many other varieties with different marinades.

Not only do tofu varieties vary in taste, but also in texture. While some are very hard and dry, others are much softer. Depending on the country you live in, there can be many tofu varieties which differ in their texture. They include firm, extra firm, silken, soft silken tofu. Silken tofu is a soft variety. To make it, soy milk is mixed with a coagulant, sealed in hard casings, and heated. However, unlike “normal” tofu, the “whey” is not removed, resulting in the soft consistency (Biothemen, 2019).

Something completely different and especially interesting for people with soy allergy is the so-called Shan tofu, which originates from Burma. Instead of soy, it is based on chickpeas. Although it is rarely found in some countries, you can make it yourself from chickpea flour: Simply mix 95 grams of flour with 360 ml of water, salt and spices to taste, add to 360 ml of boiling water, reduce heat and let simmer for 6 to 8 minutes over medium heat. Then pour into a mold and let cool until the mixture is solid.

Nutrition Facts

Nutritional values of tofu vary, depending on the variety and production process. The nutrition facts in Table 1 are average levels in 100 g of plain tofu according to the German Nutrient Database.

Table 1: Average Nutrition Facts of 100 g Plain Firm Tofu (German Nutrient Database)

Energy	127 kcal
Protein	15.5 g
Carbohydrates	2.8 g
Fiber	1.3 g
Fat from that saturated	5.6 g 924 mg
Potassium	135 mg
Calcium	185 mg
Magnesium	78 mg
Iron	2840 µg

The relatively high content of potassium, magnesium, calcium and B vitamins, which can sometimes be lacking in a plant-based diet, is especially interesting for people who want to avoid products of animal products. Tofu is also known for its high protein content. In this context, the good amino acid composition should also be mentioned, which makes it a valuable source of protein. This means that tofu can help you get more nutrients, even if you have a mixed diet.

Uses

Tofu has a lot to offer beyond its nutritional value. With a little practice and experimentation, it makes a delicious meal component. On its own, it has nothing to do with meat, but its neutral flavor makes it versatile. Well seasoned and combined with other ingredients, it can sometimes come close to meat products, but it is also a tasty food in its own right.

Industrial processing

In the food industry, tofu is popular as a base for meat substitutes as an alternative to burgers and sausage products. It is also often found in the ingredient list of spreads due to its creamy consistency.

Ideas for Using it at Home

The classic and easiest way to use tofu is as a crispy side dish: fry any type of tofu in a high-heat oil. If you use coconut oil, for example, the tofu will have an exotic flavor. If you like, you can also deep-fry the tofu. If this is too boring for you and you have a little more time, you can also marinate the tofu before frying or deep-frying it.

Tip: For extra crunch and flavor, squeeze the tofu first. Wrap it in kitchen paper and squeeze it between two plates with a heavy object on top for a while. There are special tofu presses you can buy if you want to do it professionally and use cornflakes as coating.

Here are a few suggestions on how to combine the prepared tofu into a delicious dish:

as a protein source with vegetables and cereals/(sweet) potatoes
in vegetable soups and stews
in sandwiches, for example with hummus, avocado and salad

If you want to try more fancy recipes, you can try the following dishes:

crumbled into chili or Bolognese sauce with pasta or in lasagna
as a filling for a quiche
with curry and kala namak as an alternative to scrambled eggs
sweet in cheesecake
silken tofu with cocoa or melted chocolate as a chocolate mousse

Quite versatile and good for surprises, right? In any case, it no longer has anything to do with a tasteless sponge.

ecodemy Infographic - Plant-Based Protein Sources — **Figure 2:** Plant-Based Protein Sources

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Storing Tofu

Depending on how it was made, unopened tofu can be stored in the refrigerator or unrefrigerated. Once opened, it can be stored in the refrigerator covered with water for several days.

Tofu can be kept even longer by freezing. However, its texture will change and it will become porous. In Asia, however, it is a delicacy and you can buy it frozen.

Our Conclusion

Soy curd is a nutrient-rich plant food that should be given (more than) a chance. On the one hand, industrially processed tofu-based products can facilitate reduced consumption of products of animal products as an alternative for meat. On the other hand, tofu offers even more: in your own kitchen, it is versatile and invites you to experiment.

Our recommendation: Try the different varieties and get inspired by recipes.