Cooking With Tofu


Types
Changing the texture
Storage
Cooking
Health benefits

Types of Tofu: Medium, Soft, Firm and "Silken"

Regular Tofu:

This texture resembles a sponge and is fibrous with a silken texture. In most cases, when a recipe calls for just "tofu," it is a safe bet to use this texture. Note that manufacturers do not use the term "regular" for this tofu. They'll typically call it "tofu soft, medium firm."

Soft Tofu:

For regular textured tofu, this hardness is similar to a soft water-logged sponge with really small holes. We know this does not sound appealing, but we're only describing the hardness, not the flavor. For silken textured tofu, this hardness is similar to really soft jello. In many cases, however, soft silken tofu will just have the label of "silken."

Firm Tofu:

For regular textured tofu, this hardness is denser -- similar to a firmer water-logged sponge with small holes.

Silken Tofu

Silken tofu is made by a slightly different process that results in a creamy, custard-like product. Silken tofu works well in pureed or blended dishes.  As you move up the scale from soft to firm, the jello consistency just gets firmer (some people say the freezing method of changing texture does not work well on silken tofu).

Storage

After opening a package, drain the fluid, cut off the portion you want, and decide how you are going to store the remainder of the tofu. To maintain its store-bought texture, put it in the refrigerator (which you can do for up to 7 days), covered with fresh cool water. Replace the water daily to prevent it from getting cloudy and making a good home for bacteria.  Also be sure that the tofu is completely submerged.  Freezing will alter the tofu's texture, as described below.

Changing Tofu's Texture

A firm tofu cannot be made any softer but all tofus can be made firmer by freezing and thawing, boiling in water, or pressing. These three methods change the texture of the tofu in different ways.

Freezing and thawing makes the tofu more porous so that it soaks marinades and other liquids very quickly. The white tofu, once frozen, will turn yellow; but don't worry, when you thaw it, it will become white again. Freezing tofu drastically changes its properties. When you freeze it, thaw it, and press out the water, it will have a more meaty, chewy consistency. 

When boiling tofu, the outside is cooked more than the inside, causing the outside edges to be a little tougher. This may be exactly what you want when using tofu as a meat alternative. A typical boiling time is 20 minutes; however, boiling it for longer or shorter periods of time certainly will not hurt it.

Pressing tofu makes the entire block uniformly firmer. This is the technique to use if a recipe calls for firm tofu and you happen to have soft tofu in the refrigerator. To press a block of tofu, place it between towels and put a heavy weight (such as a cast iron frying pan, concrete paving blocks, or bricks) on top and let it sit for an hour or so. Storing or cooking pressed tofu in a liquid will undo the effects of the pressing.

Cooking with Tofu

<>Marinating

Marinating tofu is one of the many ways of flavoring it. When a recipe instructs you to marinate tofu and it does not tell you the tofu texture or hardness to use, we recommend using a regular firm or extra-firm tofu. If you are marinating for less than one hour, it can be done at room temperature covered with wax paper, paper towels, or a towel. However, for longer periods of time, marinating should be done in a tightly-covered container in the refrigerator to prevent bacterial growth and spoilage.

Frozen and thawed tofu absorbs marinades faster than unfrozen tofu. In fact, if the marinade is thin, you may only need to quickly dip the tofu in the sauce on each side for it to be fully absorbed into the tofu. However, if the marinade is thick, the tofu may still require several hours or even overnight to absorb the marinade fully.

Cooking

Tofu can be mashed, blended, whipped, ground, crumbled, marinated, simmered, steamed, baked, broiled, sautéed, barbecued, fried, or deep-fried. Basically, you can do anything to it. Use your imagination and creativity. Remember, tofu has very little flavor of its own, and it will pick up the flavors of the ingredients it is cooked with. Also remember that tofu can be so soft and creamy that it melts away in the dish, or so firm and leathery that it takes a bit of chewing. Choose your flavors and textures.

Tofu may not only look like a sponge, but in some cases it actually acts like a sponge. If you have gone through some time and effort to remove the water from your tofu (i.e., to make it firmer or to maximize the flavor of a marinade), don't put it back in water or other liquids such as soup stocks. The tofu "sponge" will absorb liquid and drastically dilute the marinade and return the tofu's firmness to its original state.

In a soup or stew, you can "lock-in" the flavor of a marinated tofu by first cooking it with a little oil. Deep frying, pan frying, or covering with a non-stick cooking spray and broiling are all methods that may be used. If this locking-in process is skipped, the tofu's flavors will have a tendency to be leached out by the soup or stew broth.

Health Benefits

Scientists note that people who consume diets high in soy have significantly lower raters of coronary heart disease, osteoporosis, cancer (breast, colon and prostrate), and fewer menopausal symptoms. Several components of the soybean, including protein, fiber, calcium, essential fatty acids, and isoflavones offer the potential health benefits of soy. The daily recommendation of isoflavones (the active ingredient is soy) is 47mg. This equals ¾ cup tofu or tempeh or 1-1/2 cups soy milk.