Whether you participate in meatless Mondays, eat a vegetarian diet, or are just looking to try something new, tofu is a great and versatile way to add some more protein to your diet.
However, if you think tofu is bland and boring, it’s time to reconsider. This soy-based substitute is a healthy and tasty protein option for vegetarians, vegans and meat eaters alike. Just one serving of tofu contains eight grams of protein and only 70 calories. It’s also full of vitamins and nutrients including manganese, calcium and iron.
Tofu Varieties: What’s The Difference?
Tofu isn’t as monochromatic as one might think. In fact, you can purchase tofu in a wide variety of textures:
- Soft Block Tofu: Often used for desserts or sweet dishes, although it also works great for savory stews, too.
- Medium Block Tofu: Ideal for dishes that don’t require much manipulation, like salads or boiled dishes. If you’ve ever ordered miso soup from a Japanese restaurant, chances are you had medium block tofu.
- Firm Block Tofu: The most commonly used, and gives the most forgiveness to beginner tofu enthusiasts. This version absorbs flavors well and can be stir-fried or pan-seared. It’s also great in tofu scramble.
- Extra Firm Block Tofu: Best for heartier dishes, this version holds its shape well and is ideal for slicing, cubing, frying, baking, and grilling.
- Super Firm Block Tofu: One of the densest variations of tofu, with a high protein content, so it won’t fall apart on you when you’re cooking.
- Soft Silken Tofu: Has a lot of water weight and can break easily. Works well in creamy and blended foods such as smoothies, puddings or sauces.
- Firm Silken Tofu: Richer and can handle more manipulation than soft silken tofu. Best if boiled, battered or lightly fried.
From the subtle smokiness of Tandoori tofu to the rich and creamy texture or tofu chocolate pie, these four recipes may turn even the toughest tofu critic into a fan!