The Forktionary Angle
"Versatile Plant-Based Protein"
Definition
A versatile, protein-rich curd made from pressed soybeans, known for its mild flavor and ability to absorb marinades.
Sensory Profile
Technical Metrics
Global Production (Tofu)
2.3 million tons/year
Protein Content
8g per 100g
Shelf Life (Unopened)
2-3 months (refrigerated)
Nutrition Facts
Per 84 g (3 oz)Chef’s Secret
For extra crispy tofu, press out as much water as possible, then dredge in cornstarch before frying or baking. Freezing and thawing tofu also changes its texture, making it chewier.
Substitutions
Tempeh
1:1Fermented soy product, firmer texture and nutty flavor, good for grilling/frying.
Seitan
1:1Wheat gluten product, very chewy, high protein, but not gluten-free or soy-free.
Paneer
1:1Indian cheese, similar firm texture, good for curries and grilling, but dairy-based.
Halloumi
1:1Grilling cheese with a high melting point and salty flavor; dairy-based.
Buying Guide
Look for organic and non-GMO varieties. Pressing removes excess water, allowing for better marinade absorption and crispier results.