In Defence Of Tofu

Ask any meat-eater or new vegan what plant-based food they can’t stand, and invariably, you will get a one-word answer.

‘Tofu’.

Why does this high-protein, low-fat superfood get so much flack? It’s been described as bland, textureless, too spongy, too mushy, too rubbery, weird, and just ‘not the same as meat’. But this sorry reputation seems a bit unjust to the reliable old tofu.

Tofu has been a staple part of Chinese cuisine for 2,000 years, and has become popular across Asia. It has been used to pad out meat dishes to make them more filling and cost effective by reducing the amount of meat product used.

It has also been an important source of protein for people eating plant-based diets, from Buddhist monk traditions through to modern-day vegetarianism and veganism. Many cultures have adapted tofu to their own tastes; for example, in Myanmar, formerly Burma, Tofu was recreated using chickpea flour instead of soybeans, and in Singapore and Malaysia, tofu is used to make a stuffed ‘pocket’ to contain vegetables or meat.

For vegetarians and vegans, tofu is an indispensable source of protein. Tofu contains many essential amino acids which are hard to come by in plant-based sources. It is also gluten-free, making it an invaluable plant-based protein source for coeliacs and gluten intolerant veggies who may not be able to eat glutinous protein sources such as seitan. It is also high in iron, B vitamins, and the minerals iron, magnesium, calcium, potassium, and selenium.

Plus, if you’re following a low-carb diet – such as one recommended by 20Grams, for example – then tofu is ideal for you too, due to its high-protein, low-carbohydrate content.

In terms of its cooking properties, tofu is also an incredibly versatile ingredient. It can be used for sweet or savoury dishes, to be cooked in cubes, ‘steaks’, as a replacement for mince, and even as a substitute for cream cheese in desserts such as cheesecakes. It can be served cooked or raw, and can be pan-fried, baked, roasted, deep-fried, boiled, sautéed, and even dried for storage.

Here, we will discuss some of the common problems experienced when cooking with tofu, and how you can introduce this wonderfully flexible ingredient into your diet.

Common Tofu Problems

Too Bland  

This is the most common complaint when people first start cooking tofu. Meat-eaters, particularly, become very accustomed to heavily flavoured meats which are often high in salt and fat, and come to expect this flavour in other sources of protein.

Tofu can in fact be very flavourful if it is seasoned and spiced well, but it requires more forethought and preparation when cooking. If you find that your tofu is too bland, make sure you buy a flavoured or marinated variety, or marinate your own. This helps to ensure that your flavours have soaked into the tofu before cooking.

Tofu acts as a flavour ‘sponge’ so it will soak up any flavours it is cooked in. If you put it in a curry, for example, it will pick up the flavours of the sauce. If you want your tofu to have a different flavour to the sauce it is cooked in, it is better to marinate your tofu and cook it separately in a pan. Then, simply add it to the sauce at the very end.

No Texture

If your tofu is overly soft, mushy, and textureless, the moisture content may be too high. This can be because it is undercooked, or perhaps the moisture wasn’t drained properly before cooking.

As a general rule, tofu always tastes better slightly overcooked, than under. If you are frying it, you should wait until the outside becomes golden brown and crispy before taking it off the heat. If you are using it as a mince substitute, fry it off until it is firm before adding liquid ingredients.

You can also remove a lot of water from the tofu by using a tofu press, or by simply putting it inside kitchen paper and weighting it from the top. Choosing a firm variety of tofu will also help to give your dish more texture.

Too Spongy

If your tofu is too spongy and doesn’t crisp up the way you want it to, try chopping it into cubes or frying thin slices. This will help it to crisp up. Alternatively, you can roll it in cornflour or dip it in tempura batter for a crispier finish.

Too Rubbery

If your tofu is rubbery, you may have pressed or cooked it too much.

If you prefer softer tofu, go for the silken variety and cook for a shorter length of time. Don’t cook tofu which is old or dried out – it will be too hard, and may even put you at risk of food poisoning.

‘Just Not The Same As Meat!’

Even if you’re not a vegetarian or vegan, there’s no reason why you can’t still enjoy tofu!

In fact, tofu has been served as an accompaniment to meat for thousands of years. If you’re curious to experiment with expanding your palette, but have no intention of giving up meat, why not explore some traditional Chinese tofu and meat dishes, such as mapo tofu, which uses beef or pork?

And if you want to try some more meat-free dishes, but need greater depth of flavour, it’s also worth using more soy sauce and some mushroom ketchup, which will give you more flavour without including animal products.