tofu
Also known as: bean curd, doufu
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Also known as: bean curd, doufu
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
A vibrant and quick stir-fry featuring crispy tofu and a rainbow of fresh vegetables tossed in a savory sauce. This Indo-Chinese classic is perfect for a healthy weeknight dinner, ready in under 30 minutes.
A wholesome and flavorful meal featuring protein-packed baked tofu, fluffy quinoa, and a vibrant mix of spinach and cherry tomatoes. It's a perfect one-bowl dish for a healthy lunch or dinner.
A quick and flavorful Indo-Chinese stir-fry with crispy tofu, vibrant vegetables, and noodles tossed in a fresh, tangy homemade sauce. This one-pan meal is perfect for a satisfying and healthy weeknight dinner.
A hearty and comforting baked dish featuring savory tofu and mixed vegetables in a creamy, dairy-free sauce. This vegan casserole is a wholesome and satisfying main course, perfect for a weeknight family dinner.
A wholesome and delicious vegan meal where tender zucchini boats are filled with a savory mixture of spiced tofu crumbles, fluffy quinoa, and aromatic Indian spices, then baked to perfection.
Unopened tofu lasts until its expiration date. Once opened, it should be kept in water and consumed within 3 to 5 days.
Yes, freezing tofu changes its structure to be more chewy and porous, which is excellent for absorbing sauces.
Silken tofu has a high water content and a custard-like texture, while firm tofu is pressed and holds its shape well in stir-fries.
Tofu is technically pre-cooked during production and can be eaten raw, though it is usually heated or marinated for better flavor.
Tempeh, seitan, or paneer are the best substitutes depending on the desired texture and dietary needs.
Yes, tofu is one of the few plant-based foods that contains all nine essential amino acids.
Press out the water, coat the cubes in cornstarch, and pan-fry or air-fry at a high temperature.
Plain tofu is naturally gluten-free, but flavored or marinated varieties may contain soy sauce which often has wheat.
tofu is a versatile ingredient found in cuisines around the world. With 83 calories per 100g and 8.1 grams of protein, it's a nutritious addition to many dishes.
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