Firm Tofu

Name: Firm tofu — tofu pressed into a solid block with moderate water, with a smooth but substantial texture that holds its shape when sliced and cooked, and is a little softer than extra-firm. It is the standard all-purpose tofu.

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.

Firm tofu is made from curds pressed for a short time, so it sits between soft, custard-like silken tofu and the dense extra-firm kind. Sold in water-packed tubs, it has a mild flavour and a bit of give, and it is the type most commonly used in Chinese, Japanese and Southeast Asian home cooking, for example in mapo tofu, miso soup and stir-fries.

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.

How best to be consumed

Firm tofu is versatile, and works for most recipes.

1. Drain, pat dry, and press lightly for 10 to 15 minutes if frying, to remove excess water.
2. Cube and add to soups, stews and curries, such as mapo tofu and miso soup.
3. Pan-fry or bake until golden, then toss in sauce.
4. Crumble into scrambles, fillings and vegan “ricotta.”
5. Store opened tofu in the fridge in fresh water, changed daily, and use within a few days.

Overconsumption could cause…

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 familyHigh proteinLow sodiumRich in calciumRich in selenium

Made fromTofu

Related foodsFermented TofuEdamameTempehMisoExtra-Firm TofuNatto

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