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Mahalo cooking expert Miranda Valentine tells you all you need to know about tofu.
Made from soybeans, tofu was discovered by the Chinese over 2,000 years ago, leading the product to be called "The Cheese of Asia." Rich in protein, tofu is a staple in Asian cuisine and is popular with vegetarians and vegans who don't eat meat.cHow It's Made
Tofu is made by curdling fresh, hot soy milk with a coagulant. The curdling agent is usually nigari, a compound in ocean water, or calcium sulfate, a natural mineral. Other coagulants include epsom salts and gypsum.cOnce the curdling agent is added, the liquid will solidify into curds, which are placed in a mold and pressed to remove excess liquid.
While tofu is bland in taste, it takes on what flavors it is cooked with, making it a malleable ingredient to work with and add to just about any dish.c
Tofu Types
1. 
Firm Tofu: dense and solid, firm tofu is used in stir fry dishes, soups and any cuisine that required the product to retain its shape. This type of tofu is higher in protein and calcium than other forms.
Firm Tofu: dense and solid, firm tofu is used in stir fry dishes, soups and any cuisine that required the product to retain its shape. This type of tofu is higher in protein and calcium than other forms.2. Soft Tofu: softer than firm tofu, soft tofu is used often in Oriental soups and recipes that required blended tofu.
3. Silken Tofu: creamy and custard-like in texture, silken tofu is used in purees and blended dishes.c
Tofu and Health
Not only is tofu protein-rich, but this food product contains magnesium, calcium, phosphorus, selenium, omega-3 fatty acids, iron and manganese while remaining low in calories and cholesterol. In fact, regular intake of tofu can help lower total cholesterol levels by up to 30 perent and LDL cholesterol by 35 to 40 percent.All of these components make tofu a healthy part of any diet.c
In four ounces of tofu you'll find:
- Calories - 79
- Protein - 9.25 grams
- Carbohydrates - 1.91 grams
- Fat - 4.71 grams
- Saturated Fat - .975 grams
- Sodium - 14 milligrams
- Fiber - 1 gram
- Calcium - 227 milligrams
- Iron - 1.82 milligramsc
References
Meet Our Expert
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Miranda Valentine
Miranda Valentine blogs about food and lifestyle at Everything Sounds Better in French. Miranda graduated from the University of Southern Maine and earned her master's degree from the University of Southern California. She works as a contributing writer for Bunker Hill Magazine and Joonbug.com's LA edition.
