Tofu: The Complete Guide

1 August 2024

Tofu is the most versatile ingredient in the vegan kitchen. It has been a staple of Asian cuisine for over 2,000 years and is now central to plant-based cooking worldwide. This guide covers everything: history, types, nutrition, storage, and how to make it taste incredible.

A Brief History

Tofu originated in China during the Han dynasty, around 200 BCE. Legend credits its invention to Prince Liu An, who accidentally curdled soy milk with nigari (a mineral-rich coagulant). From China, tofu spread to Japan, Korea, and Southeast Asia, where it became a fundamental protein source, particularly in Buddhist vegetarian cooking. It arrived in the West in the 20th century and has since become a global staple.

Types of Tofu

• Silken tofu: Soft, custard-like texture. Undrained, so very high in moisture. Best for smoothies, desserts, soups, scrambles, and sauces. Blends into creamy dressings. Not suitable for frying.
• Soft tofu: Slightly firmer than silken but still delicate. Works well in miso soup, mapo tofu, and gentle braises.
• Firm tofu: The workhorse. Holds its shape when sliced and can be pan-fried, stir-fried, baked, or crumbled. Absorbs marinades well when pressed first.
• Extra-firm tofu: The densest and most versatile. Excellent for grilling, frying, and kebabs. Can be sliced thin for sandwiches. The best choice for crispy tofu.
• Smoked tofu: Pre-cooked and smoked, giving it a firmer texture and rich, savoury flavour. Can be eaten straight from the packet, sliced into sandwiches, or cubed into salads.
• Pressed/super-firm tofu: Almost all moisture removed. Very dense and chewy. No pressing required. Brilliant for stir-fries and mimicking meat textures.

Nutrition

Tofu is an excellent source of plant-based protein, providing all nine essential amino acids. A 100g serving of firm tofu typically contains around 8-12g of protein, 4-6g of fat (mostly unsaturated), and just 70-80 calories. It is also a good source of iron, calcium (especially if set with calcium sulphate), manganese, and selenium. Tofu is naturally gluten-free, low in sodium, and contains no cholesterol.

Storage

• Unopened: Store in the fridge. Check the use-by date. Shelf-stable silken tofu can be kept in the cupboard.
• Opened: Submerge in fresh water in an airtight container. Change the water daily. Use within 3-5 days.
• Freezing: Freezing tofu changes its texture dramatically, making it spongier and chewier. This is actually useful — frozen and thawed tofu absorbs marinades better and develops a meatier texture when cooked. Freeze for at least 24 hours, thaw completely, and press before cooking.

How to Cook It

The single most important tip: press your tofu. Removing excess water is the difference between soggy tofu and crispy, flavourful tofu. For detailed techniques, read our guide to cooking tofu the easy way. For recipe ideas, try our sweet and sour crispy tofu or tofu and vegetable kebabs.