It’s been a mainstay of Asian cuisine for centuries. But an uptick in our taste for plant-based fare has earned tofu a place in shopping baskets everywhere. Still baffled by what to do with it? Look no further…
Fried, blended, braised or scrambled… tofu is an absolute champ when it comes to versatility. It’s made from heated soya milk that’s mixed with citric acid or other agents to create curds, which are then drained and pressed to various consistencies – from creamy (silken) to crumbly (extra firm). Each type of tofu cooks differently, and, nutritionally, they tend to vary a bit, too.
‘Firmer tofu has more calories, protein and fats because it has less water,’ says Valerie Agyeman, dietitian and host of The Flourish Heights Podcast. ‘Softer tofu has more water and fewer calories and nutrients.’ However, tofu is a complete protein – it contains all the essential amino acids – and it’s loaded with iron, magnesium and calcium, key for energy production and bone strength.
Beyond buying a plain block, you can pick it up smoked or seasoned, or try tofu’s distant cousin, yuba – pliable sheets that form on simmering soya milk. But first, let’s get creative with the basics, shall we?
01 Chocolatesesame pudding
Total: 11/2 hrs Serves: 4
140g Medjool dates, pitted
450g silken tofu, drained
2 tsp vanilla extract
80g tahini
30g unsweetened cocoa powder
1 tsp sesame seeds, toasted
1½ tsp cacao nibs
01. Microwave the dates until warm (30 secs should do it), and place in a blender. Add about half the tofu along with the vanilla extract and 1/4 tsp salt. Puree, scraping down the sides as necessary, until the mixture is as smooth as possible.
02. Add the tahini, cocoa powder and remaining tofu, then puree until everything is incorporated.
03. Divide the mixture between four small ramekins or bowls, jiggling slightly if you prefer a smooth surface. Refrigerate until set, about 1 to 1½ hours. Top with sesame seeds and cacao nibs just before serving.
02 Sticky tofu bowl
Total: 25 mins Serves: 4
190g rice
340g extra-firm silken tofu
4 tbsp oil
1 tsp Chinese five-spice powder
1 small cucumber, thinly sliced
1½ t
