Get to know tofu

Protein is a key part of a healthy diet. It is made up of amino acids, which are essential to help our bodies repair damaged cells and create new ones. If you’re a vegetarian, it can be a challenge to get the recommended daily amount of protein, especially if you’re unsure of which kinds of food are rich in it.

Tofu is a good source of protein, providing a hit of 8 g for every 100 g, and has many health benefits. For example, it is believed to help lower levels of bad cholesterol. Tofu is also a valuable plant source of iron, calcium, minerals (manganese, selenium and phosphorous), magnesium, copper, zinc and vitamin B1.

In a very similar way to traditional dairy cheese, tofu is made by curdling fresh soya milk. The liquid (whey) is discarded and the curds are pressed into a solid block, which is then cooled.

Cooking with tofu

As a staple ingredient in many Asian cuisines, such as Japanese, Korean, and Chinese, tofu is extremely versatile and, with Thermomix®, can be easily cooked in many interesting ways to change its texture from smooth and soft to crisp and crunchy.

Given its neutral taste and range of consistency, tofu has an amazing ability to work with almost all types of flavours and foods. Try steaming or marinating tofu or mix in to quiche, stew or salad.

Extra firm tofu is best for baking, grilling and adding to rice, pasta and stir-fries. Soft, silken tofu is suitable for sauces, dips, desserts, shakes and salad dressings. Feel free to experiment.

To keep your tofu fresh for a week, the water should be changed regularly. If kept in the original packaging, tofu can be frozen for up to five months.

Going meat free has never been easier.

If you’re cutting out certain food groups, such as meat, you might think your protein options are limited, but there are lots of choices for packing in the nutrients with tasty vegetarian recipes.

Our favourite meat-free collection