Tofu has somehow become a symbol of vegetarianism for many people. For some it is the high-protein, inexpensive stepping stone to a different diet. For other people, cubes of tofu make up a brick wall that they run into when they think of vegetarian meals. “Am I going to have to eat tofu?”, they wail. “No way, not me.”
One answer is that you could live a long life as a vegetarian and never have to eat tofu. Soyfoods like tofu and tempeh are an acquired taste. Their taste and texture are pretty different from anything we grew up with here in the western world. But they have been eaten for centuries in other countries, and they are an excellent source of protein with no fat or cholesterol. I have to admit I was pretty sceptical the first time I looked a block of tofu in the eye as a potential dinner. But I tried it several times prepared in different ways, and have learned to appreciate tofu and tempeh as versatile and inexpensive additions to my diet.
Tofu is made by a process very similar to cheese making, using the “milk” from cooked and ground soybeans that is then formed into cubes. The end product is a smooth, bland, slightly spongy block that is high in protein and low in fat. It can be used raw or sauteed or baked to add to stirfrys, casseroles, salads, sandwiches, desserts and more. Tofu is usually found packaged in plastic or sold loose in bulk in half-pound blocks in the produce cooler section of your local store – it has become so much more widely known here in the West in the last few years that it can now be found in most regular grocery stores.
USES
Tofu can be eaten raw, as is, but its bland taste and texture is sometimes not appealing at first to a North American palate. Until you learn to like tofu for its own merits, you may prefer to cook it or mix it with other ingredients. It comes in different textures, from very firm to an almost custard-like product called silken tofu. For all the recipes in this book you will want to find a brand that is pressed into a dense, firm block.
I tend to use tofu in one of two ways, as these are the ones I enjoy best. The method I use most frequently is marinating and baking tofu. See the first recipe below. The other way I most commonly eat tofu is to mash it and mix it with yogurt or mayonnaise and seasonings, much as you would make egg salad using your regular recipe, or the Curried Egg Salad. The simplest sandwich spread is just to mash drained tofu with a few tablespoons tamari, nutritional yeast, diced green onion and a blended herb salt substitute. Again, an acquired taste, but one I’ve grown to really like.
PREPARATION
Tofu soaks up moisture, which makes it the perfect medium for sauces and marinades. But since it is stored in water, tofu must be pressed and drained before use. This process gives it a firmer texture and allows better absorption of the sauce or marinade. To press, centre the tofu on a plate or baking tray with a rim. Lay a plate on top of the tofu, and then place a weight, such as a heavy tin can, on top of the plate. Be sure the weight is evenly distributed, and heavy enough to press but not flatten the tofu. Set aside for 15 to 30 minutes, then remove the weight, drain the expressed water, and prepare the tofu as instructed.
STORAGE
Store tofu in the refrigerator for 3 days to a week. It should be kept under water, and the water should be drained and replaced every other day to keep the tofu fresh.
Tofu can also be frozen – it will keep for 6 weeks in the freezer. Freezing changes the texture of tofu to a more spongy consistency, ideal for recipes that call for a chewy texture. Thaw the frozen tofu by soaking in boiling water, then press, drain and use as desired.
The following are some examples of basic tofu recipes.