Think tofu is “bland”, or “tasteless”? Even vegetarians sometimes undestimate its potential.
Recent vegetarian or vegan converts do, however, find comfort in its hearty, meat-like texture. It may never taste exactly like spare ribs or chicken wings, but it is delicious in its own right. To shed its spongy reputation, it must be prepared properly.
The History of Tofu
Tofu is the curd of cooked soybeans, and while it sounds complex, it has been around for a long time. Tofu originated in China, around 164 B.C., and remains strongly associated with that country and culture. It also remains popular with the vegetarian Buddhist crowd throughout Asia.
The mystery and fear it evokes in North America and Europe is a testament to its relatively short stay there; only since the 20th century.
How is Tofu Made?
Tofu is made by coagulating soy milk. Is the tofu-making process important? It may be, especially for vegans. The nutritional value of tofu can change based on the coagulation agent.
Tofu is coagulated by one of two agents: calcium sulfate or a calcium/magnesium chloride combination.
Tofu that is coagulated by calcium sulfate retains enough calcium to add a significant amount of this mineral to the diet, especially in the firm tofu varieties.
Tofu made with calcium / magnesium chloride provides some calcium from the soybeans, but not nearly as much as that made with calcium chloride.
Why eat Tofu?
Soy is one of the few “complete” proteins found in plant foods. Long-time vegetarians might remember when combining proteins (e.g. protein from different sources at the same meal) was thought necessary, leading to the popularity of the infamous rice and beans. Combining protein sources was said to ensure the consumption of the full spectrum of essential amino acids; the building blocks of protein.
Now, scientists know that human bodies pick and choose the amino acids they need and combine them over time. That means no more fretting over combining proteins in a single meal or even in a single day. A varied diet supplies them all.
Because soy is a complete protein – and is high in protein in general – it became a vegetarian staple early on.
Nutritional Benefits of Tofu
- Tofu set with calcium sulfate can confer a significant amount of calcium to the diet
- High in protein
- Relatively low in fat (especially compared to meat)
- Easily digestible
- Contains iron
As a functional bonus, tofu comes in different flavours, textures, and sizes to suit every cooking need. Those who use soy milk know how versatile it is, filling in for dairy milk in nearly every type of recipe. Tofu is just as versatile – read more about Choosing Tofu for more information and recipe ideas.
