Tofu, also
known as soybean curd, is a soft cheeselike food made by curdling
fresh hot soymilk with a coagulant.
Traditionally, the curdling agent used to make Tofu is a nigari, a compound found in natural ocean water or calcium sulfate, a naturally occuring mineral. Curds also can be produced by acidic foods like lemon juice or vinegar. The curds then are generally pressed into a solid block.
Tofu was first used in China around 200 B.C. Although the discovery of the process for making Tofu is lost to the ages, Chinese legend has it that the first batch of Tofu was created by accident. A Chinese cook added nigari to flavor a batch of pureed, cooked soybeans; the nigari produced the curd that we know today as Tofu.
Today, Tofu is a dietary staple throughout Asia. This delicate food is made fresh daily in thousands of small Tofu shops and sold on the streets.
In recipes, Tofu acts like a sponge and has the miraculous ability to soak up any flavour that is added to it. Crumble it into a pot of spicy chili sauce and it tastes like chili. Blend it with cocoa and sweetener and it becomes a double for chocolate cream pie filling. Cubes of firm tofu can be added to any casserole or soup.
Types of Tofu
Three main types of Tofu are available in Amerivan grocery stores.
Firm Tofu
is dense and solid and holds up well in stir fry dishes, soups, or
on the grill - anywhere that you want the tofu to maintain its shape.
Firm tofu also is higher on protein, fat and calcium than other forms
of tofu.
Soft Tofu
is a good choice for recipes that call for blended tofu or in Oriental
soups.
Silken Tofu
is made by a slightly different process. This results in a creamy,
custard like product. Silken
Tofu Nutrition Facts
Tofu is rich in high-quality protein. It is also a good source of
B-vitamins and of iron. When the curdling agent used to make tofu
is a calcium salt, the tofu is an excellent source of calcium. While
50 percent of the calories in tofu come from fat, a 112g serving of
tofu contains just 6 grams of fat. It is low in saturated fat and
contains no cholesterol. Generally, the softer the tofu, the lower
the fat content. Tofu is also very slow in sodium making it a perfect
food for people on sodium-restricted diets.
| NUTRIENTS IN 112G OF TOFU | |||
| FIRM TOFU | SOFT TOFU | SILKEN TOFU | |
| Calories | 120 | 86 | 72 |
| Protein (grams) | 13 | 9 | 9.6 |
| Carbohydrates (grams) | 3 | 2 | 3.2 |
| Fat (grams) | 6 | 5 | 2.4 |
| Saturated fat (grams) | 1 | 1 | - |
| Cholesterol | 0 | 0 | 0 |
| Sodium (milligrams) | 9 | 8 | 76 |
| Fiber (grams) | 1 | - | - |
| Calcium (milligrams) | 120 | 130 | 40 |
| Iron (milligrams) | 8 | 7 | 1 |
| Percent of calories from protein | 43 | 39 | 53 |
| Percent of calories from carbohydrates | 10 | 9 | 17 |
| Percent of calories from fat | 45 | 52 | 30 |
| Source: Composition of Foods: Legumes and Legume Products. United States Department of Agriculture, Human Nutrition Information Service, Agriculture Handbook 8-16. Revised December 1986, and from product analysis. | |||
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