Plant-Based Protein | Vegan Vegetarian Gluten Free Low Carbohydrate

Tofu

Glycine max Allergens: Soy
tofu

Sourcing & Taxonomy

  • Family Fabaceae
  • Primary Cuisine East Asian
  • Seasonality Year-Round
  • Source Soybeans

The Forktionary Angle

"Transform tofu from bland to brilliant with expert techniques."

Definition

A versatile food made from condensed soy milk pressed into solid white blocks.

Sensory Profile

TasteNeutral, Umami
TextureVaries (Silken, Soft, Firm, Extra-Firm)
AromaMild, Beany
AcidityLow

Technical Metrics

Coagulants

Calcium Sulfate, Magnesium Chloride (Nigari), GDL

Culinary Versatility

Used in savory (stir-fries, curries) and sweet (desserts, smoothies)

Refrigerated Shelf Life (Opened, Water Changed Daily)

3-5 days

Nutrition Facts

Per 85g (3 oz)
Calories76 kcal
Total Fat4.8g
Saturated Fat0.7g
Trans Fat0g
Cholesterol0mg
Protein8g
Total Carbohydrate1.9g
Dietary Fiber0.3g
Total Sugars0.4g
Calcium350 mg
Iron5.4 mg
Potassium121 mg

Chef’s Secret

Pressing tofu significantly improves its texture and ability to absorb marinades.

Substitutions

Best Match

Paneer

1:1

Similar texture and ability to hold shape; good for curries (not vegan).

Tempeh

1:1

Fermented soy with a nuttier flavor, excellent for savory dishes.

Seitan

1:1

Wheat-based protein, very chewy, good meat substitute (not gluten-free).

Chickpeas (mashed)

1:1 (in some contexts)

Good for crumbles or patties where texture is key, adds flavor.

Buying Guide

Choose firmness based on recipe: silken for smoothies/desserts, firm for stir-fries.

Flavor Pairings

Soy sauce ginger garlic vegetables curries marinades miso.

Recipes Using Tofu

Aron's Stir Fry image 145
Preparation Taste Mood Main Ingredient Preparation

Aron's Stir Fry

A vibrant and flavorful stir-fry bursting with succulent shrimp, earthy mushrooms, juicy tomatoes, crisp scallions, and hearty tofu, all served over a bed of comforting ramen noodles. This delicacy is a true taste sensation – a quick and easy weeknight meal that's surprisingly elegant!

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Avocado With Tofu image 206
Cuisine Vegetarian Inexpensive Side Dishes

Avocado With Tofu

This vibrant and creamy Avocado & Tofu bowl is a crowd-pleaser! Inspired by a Japanese cooking show, this recipe has been a favorite at my church potlucks for years. Quick, easy, and packed with flavor, it's perfect for a weeknight dinner or a light lunch. Get ready to experience a delightful fusion of textures and tastes!

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Baked Cashew Loaf image 106
Preparation Beginner Cook One Dish Meal Easy

Baked Cashew Loaf

This decadent Baked Cashew Loaf recipe is a hidden gem, inspired by a naturopath's delightful lunch at a weekend workshop! Imagine a savory, surprisingly nutty loaf packed with wholesome vegetables and a creamy cashew base. The perfect blend of textures and flavors will leave you guessing the ingredients. Enjoy it warm with homemade tomato sauce, or cold in a sandwich with fresh cucumber and sprouts for a satisfying work lunch. This recipe, reminiscent of classic Australian cuisine (found in an early 90s Women's Weekly cookbook!), is a guaranteed crowd-pleaser. Get ready to impress your friends and family with this unique and unforgettable vegetarian loaf!

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Balsamic Tofu Vegetable Medley image 168
Time To Make Preparation Occasion Time To Make

Balsamic Tofu Vegetable Medley

Celebrate spring with this vibrant and healthy Balsamic Tofu Vegetable Medley! Inspired by a 2008 Clean Eating Magazine recipe, this dish is bursting with fresh flavors. Enjoy tender tofu, crisp-tender asparagus, and sweet mango, all tossed in a tangy balsamic-teriyaki glaze. A quick and easy weeknight meal, perfect for vegetarians and healthy eaters alike.

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