Tofu, tempeh & plant proteins · Soy products

Tofu

Pressed curd made from soy milk, sold in blocks from soft to extra-firm; a mild, versatile protein that absorbs flavour.

Also called: firm tofu, bean curd, dofu, tahu, dubu

Around the world: tōfu, 豆腐 (ja) · dubu, 두부 (ko) · doufu, 豆腐 (zh)

32 recipes with it

Photo: DryPot, via Wikimedia Commons (CC-BY-SA-3.0)

What it is

Tofu is made by curdling hot soy milk with a coagulant (nigari, gypsum or acid) and pressing the curds into white blocks. Firmness depends on how much water is pressed out: firm and extra-firm hold their shape for frying, while silken tofu is unpressed and custard-like. Also called bean curd, doufu or dubu.

Glycine max (soybean)

How it’s used

Pressed, cubed and stir-fried or pan-fried until crisp
Simmered in mapo tofu, soups and hot pots
Crumbled as a scrambled-egg alternative
Marinated and baked or grilled
Deep-fried as agedashi tofu

Characteristics

Taste: Very mild and slightly beany; takes on marinades and sauces.
Texture: Firm tofu is dense and springy; it turns crisp outside when fried and stays tender inside.
When cooked: Pressing out water before frying gives a crisper crust; it does not melt but can break if stirred roughly.
Sold as: fresh, fermented
Cooking uses: Commonly cooked, Suitable for frying, Suitable for grilling, Suitable for boiling
Common in: Chinese, Japanese, Korean, Thai, Vietnamese, Indonesian, Sichuan

Kinds in our pantry

Storage

Refrigerated. Keep sealed packs chilled; once opened, cover with fresh water, change it daily and use within a few days. A sour smell or slimy surface means it has spoiled. Firm tofu can be frozen, which makes it chewier and more absorbent.

Diet, allergens and safety

Contains Soy.

Vegetarian
Vegan
Dairy-free
Egg-free
Gluten-free
Nut-free
Soy-free
Caffeine-free

Contains soy, a major food allergen; check labels on flavoured or marinated versions for wheat and sesame too.

Nutrition per 100 g

Energy: 144 kcal
Protein: 17.27 g
Carbohydrate: 2.78 g
Fat: 8.72 g
Fibre: 2.3 g
Sugars: — g

USDA FoodData Central: Tofu, raw, firm, prepared with calcium sulfate.

Substitutes

Optional — what works if you don’t have it, and how it changes the dish.

Paneer — Works in curries and grills where a firm cube is needed; richer and dairy-based, so not vegan.
Tempeh — For stir-fries and bakes; chewier with a stronger flavour, so steam it first if you want it milder.