Extra-Firm Tofu

Name: Extra-firm tofu — tofu pressed to remove most of its water, giving a dense, chewy, sliceable block that holds its shape when cooked. It is the firmest type that is commonly sold, and best for grilling, frying and crumbling.

Description

Tofu is made by curdling soy milk with a coagulant and pressing the curds into blocks, much like making cheese. It originated in China, and tradition credits the Han dynasty prince Liu An over 2,000 years ago, though this is unproven. It spread with Buddhism to Japan, Korea and Southeast Asia, and is now eaten worldwide.

Extra-firm tofu is made by pressing the curds firmly, so it contains less water and more protein per gram than softer tofus. It is sold in blocks, often vacuum-packed, and has a mild, slightly beany taste and a meaty, dense bite that soaks up marinades and sauces, which makes it a favourite for stir-fries, kebabs, tofu steaks and baking.

Main nutrition value

Tofu is a good source of plant protein, with all the essential amino acids, and provides iron, calcium (especially if set with calcium sulphate), magnesium and manganese, with isoflavones, and is low in saturated fat. Extra-firm tofu is the most concentrated in protein, calcium and iron.

How best to be consumed

Extra-firm tofu is robust, and holds its shape in cooking.

1. Press for 15 to 30 minutes to remove extra water, then cube, slice or crumble.
2. Marinate in soy sauce, garlic, ginger and sesame oil, then bake, air-fry, grill or pan-fry until golden and crisp.
3. Add to stir-fries, curries, noodle dishes and kebabs.
4. Crumble into scrambles, tacos and fillings, as a replacement for eggs or mince.
5. Keep in the fridge in water, changing it daily, once opened.

Overconsumption could cause…

Extra-firm tofu is healthy in food amounts.

1. Soy allergy, which can be serious in some people, particularly children, so anyone allergic must avoid soy and check labels.
2. Possible effects on thyroid medicine absorption, so people taking levothyroxine should leave several hours between it and soy foods, and soy can matter for people with low iodine intake or an underactive thyroid.
3. Isoflavones, plant compounds in soy that weakly mimic oestrogen, which research suggests are safe in food amounts for most people, including those with a history of breast cancer, although very high supplement doses are not advised.
4. Added salt, sugar and oil in marinades and fried preparations.

GroupsSoy FoodsLegume familyLow sodiumRich in calcium

Made fromTofu

Related foodsTamariEdamameSoy SauceFermented TofuSoy MilkFirm Tofu

Wikipedia — Tofu, used for origin, naming and history: https://en.wikipedia.org/wiki/Tofu