Tofu: Making a place for this nutritious, plant-based food in your diet

Many people are concerned about getting enough protein in their diet, but they don't necessarily want to eat more meat. Eating more tofu is one way to add a healthy plant-based protein to your regular rotation.

What is tofu?

Tofu is a soy-based food made from soybeans, water, and a class of ingredients called coagulants that keep the two together. Tofu originated in China, but it's now eaten all over the world. It comes in different varieties, categorized by firmness, and can be enjoyed in many ways, including baked, grilled, stir-fried, and steamed.

Nutritional benefits of tofu

Tofu is rich in protein, calcium, manganese, copper, and selenium, though the precise amount of nutrients, vitamins, and minerals found in a given amount of tofu will vary by the brand and firmness you select. Tofu is also relatively low in calories compared to other protein sources. And while it's higher in fat than some other foods, most of that fat is the heart-healthy polyunsaturated type.

Are there any health concerns associated with eating tofu?

The safety of soy has been hotly debated in the nutrition community for years, due to research in animals that suggested it may be linked to an increased risk of certain cancers. This was thought to be due to the way that certain compounds in soy products can act similarly to estrogen in the body (some types of cancer cells need estrogen to grow).

However, human studies have not shown the same results. There is currently no evidence linking major health concerns to eating tofu.

People who are allergic to soy should not eat tofu because they could have an allergic reaction. Otherwise, tofu is generally considered safe for most adults.

Types of tofu

You'll typically be able to find four types of tofu in grocery stores:

• Silken tofu: This is the softest form of tofu, and it's typically used in creamy dishes.
• Medium tofu: Firmer than silken tofu but still soft, medium tofu is best incorporated into dishes where the tofu doesn't need to hold its shape.
• Firm tofu: Firm (and extra-firm) tofu is sold in a solid block. This type of tofu holds its shape even when you cut it. It can be used in a number of recipes and preparations.
• Extra-firm tofu: The densest form of tofu is even more versatile than firm tofu because it can stand up to frying and grilling and still hold its shape. It also absorbs more flavor from marinades than other types of tofu.

Tasty tofu recipes

So how do you cook tofu? You have more options than you might have guessed. Tofu can be used in all sorts of recipes, including:

• scrambles
• stir-fries
• smoothies
• salads (top your salad with air-fried tofu for a change from grilled chicken, canned tuna, or steamed salmon)
• soups (dice up some firm or extra-firm tofu and drop it into a simmering pot of your favorite soup).

It's common to press excess water out of firm or extra-firm tofu before cooking it. To do so, take the block of tofu out of its packaging, wrap it in a clean towel, position it between two plates, and place something heavy on top. Leave it for several hours, then pour off any excess liquid.

You can marinate your tofu before cooking it to give it more flavor. Use dry or wet ingredients, and let the tofu soak up the marinade for several hours. Or, skip the marinade and simply add a flavorful sauce to the tofu while cooking.

You can bake the tofu in the oven, saute it in a pan, fry it in an air fryer, stir-fry it in a wok, or toss it on the grill. Experiment with different preparations until you find your favorite ways to enjoy tofu.