Tofu

Tofu Tofu, also known as bean curd, is a food product made from soy beans. The dried soy beans are soaked in water, salt and flavoring then blended into a pulp. The pulp is then pressed into a block, providing the product commonly found on store shelves today. Tofu is highly used in Asian cuisines, and it becoming more and more popular in Western cuisines. With this said, there are thousands of types of tofu available around the world. From fresh tofu to aged tofu, you will be surprised by the complexity and variety available.
Tofu originated in ancient China, where it was said to be invented by Prince Liu Ann. While primitive forms of tofu can be traced to China, most modern methods for making tofu derive from Korea and Japan. Tofu is known as being a low calorie food with a high degree of protein and very little fat. Depending on how the tofu is made, it can also contain a high amount of iron, magnesium and calcium.

Key Nutrients

Tofu provides all the essential amino acids including Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan and Valine. Tofu is also a great source of iron and calcium.

Health Benefits

Vitamin D – Vitamin D helps to maintain normal blood levels of calcium and phosphorus. Vitamin D aids in the absorption of calcium, helping to form and maintain strong bones.
Essential amino acids provide the necessary building blocks for protein growth and development. This tends to promote healthy tissues and reduces the risk of certain cancers.
Calcium – Calcium is an important mineral for bone and teeth growth and maintenance. It is also an important mineral in terms of cardiovascular function.
Iron –Iron, found in red blood cells, is an integral part of hemoglobin. Hemoglobin carries oxygen from the lungs to the cells. Iron is an essential component of many enzymes necessary for various chemical reactions in the body.

Season

Tofu can be found year round in any supermarket or retail shop.

Nutrition Information

Per 1 Cup (126 grams):

Calories (cKal): 183
Protein (grams): 19.88
Total Fat (grams): 10.99
Carbohydrates (grams): 5.38
Fiber (grams): 2.9

Buying and Storing

When buying tofu, make sure the surface is not dry and free from blemishes. Store tofu in your refrigerator for up to one week.

Best Way to Add to Diet

Tofu can be added to the diet in a number of ways. Try serving tofu in a stir fry or in a soup for extra taste and protein. Tofu can also be grilled and marinated using your preferred method and ingredients.