Tofu is the most famous vegetable protein among those who do not eat meat. In restaurants they know how to prepare it in a thousand appetizing ways, but when we see it on the refrigerated shelves of stores we may wonder how to prepare it. The answer is easy, tofu can be prepared in any way from hamburgers, cakes, scrambled eggs, stews and almost anything you can think of.
If we try it without cooking, it tastes bland, it has a tasteless, neutral flavor... but that is precisely the secret of tofu's versatility. If we mix it with hot spices, it tastes spicy; and if you combine it with sweet foods, it can be used to create desserts.
Tofu is made from soybeans (the yellow ones and medium size), water and a coagulant that is usually calcium sulfate, magnesium chloride or calcium chloride, and which give a different texture and firmness. to each type of tofu. In fact, tofu is nothing more than curdled soy milk, and its preparation is similar to that of cheese.
There are different varieties of tofu, from the softest to the firmest. The mild one is used for sauces, dressings and desserts. It is a good substitute for eggs and also works for making lasagna and smoothies. On the other hand, the firm one maintains its shape better and is more recommended for marinating, sautéing, roasting and cooking.
“The important thing is to get quality tofu, free of genetic manipulations and from organic farming,” says chef Eduard Sarrà from the macrobiotic restaurant 2Y in Barcelona, who has provided the Comer channel with a series of tips for cooking tofu.
Drain the water well
For the tofu to be very firm, you have to press it to remove all the water. It comes packaged in water to keep it fresh, but to make it you have to drain it well. To remove all the water we can wrap it with a cloth or kitchen paper, and place something heavy on top, a plate, a saucepan... and let it sit for about ten minutes. The more pressed, the firmer it will be. Another way to drain the water is to pass it through the pan and squeeze it with a spatula.
Sailor
Once we have the tofu dry, it is time to flavor it. Marinating it is a tasty and easy way to consume it. Cut the tofu however you like (dice, strips...) and season with soy sauce, teriyaki or the mixture of spices and sauce that you like best, let it marinate for half an hour and then give it a quick stir-fry.
Freeze
To really change the texture of tofu it is best to freeze. After draining and pressing it, put it in a sealed plastic bag in the freezer for at least 24 hours. It will change color and when you defrost it you will get a firmer and more porous tofu.
Saute and fry
Tofu scramble is one of the most popular recipes for lovers of this product. It is easy, fast and allows us to take advantage of what we have in the refrigerator. It involves sautéing an onion and whatever we want to add, and crumbling the tofu (well drained) and seasoning to taste.
Boil
This is one way to prepare it. Boiling causes the outside of the tofu to cook more than the inside and become a little stiffer, which is great when used as a meat substitute. It also increases its ability to absorb seasonings and marinades.
Bake
Preparing the tofu in the oven allows us to make it crispy and golden on the outside and soft and creamy on the inside. It's as simple as cutting the tofo into cubes, adding olive oil, salt and pepper or seasoning with whatever you like. We leave it at maximum power for half an hour, turning it halfway through cooking and ready to eat.
In addition to providing us with high-quality proteins, and a notable contribution in minerals, tofu is a source of calcium and fiber. “On the one hand, tofu provides us with a large amount of calcium (up to 300 mg per 100 grams). And on the other hand, it also provides us with a good amount of iron, which in this case is also easy for our body to assimilate and can help us prevent iron deficiency anemia,” comments from the David Gasol macrobiotic nutrition center.
But tofu is not without risks. It must be taken into account that it is made from soybeans, one of the most genetically modified foods. According to the North American doctor Kayla Daniel, soy is unhealthy due to its high manipulation and links it to digestive disorders, thyroid dysfunctions, reproductive problems and diseases such as cancer. That's why she recommends replacing tofu with organic fermented soy products like tempeh.
Tempeh is produced after a fermentation process of soybeans cooked in a mold. It is beige in color and its texture is dry. Inside you can see the whole soybeans, they are usually sold in straight, flat pieces, and their consistency is firm and chewy. It has a light, somewhat sweet and earthy flavor. Its preparation process is similar to that of tofu, you can eat it grilled or fried, or cut into cubes and include it in delicious soups.
While tofu offers fewer calories than tempeh, tempeh provides more protein and fiber. Half a cup of tempeh provides 15 grams of protein, and the same amount of tofu provides 10 grams. Additionally, half a cup of tofu provides only 0.5 grams of fiber, while the same amount of tempeh provides 3.5 grams.
That is to say, tempeh is a slightly healthier food than tofu, since it provides more energy, protein and fiber. That is why it is usually recommended to improve intestinal health.
