If you’re new or seasoned to veganism, tofu has undoubtedly been a frequent part of your lifestyle. But what is it, and why is it good for us? Here is a brief description and a bonus recipe to showcase the delightful soybean. 🙂

What is tofu?

Tofu is a processed food product created from culturing and fortifying dried soybeans. The process is similar to creating cheese from milk, where the solids are separated from the “milk”. The curds are separated from the whey by fortifying the mixture with coagulants, such as calcium and magnesium chlorides, to result in the enigmatic white blocks. The more liquid present, the softer the resulting product. When searching for varieties at the market or reading recipes, you will notice they indicate the firmness of the tofu product. Labels include “extra firm”, “firm”, “medium”, “soft”, and “silken “. These textures are important in cooking considering the dish, with “extra firm” being used for slabs or cubes and “silken” used to create a smooth, creamy texture such as in desserts. Consider using different textured versions at home and experiment with them to see which you like best. Check my past post for Garlic Basil Tomato Soup for a savory dish using soft / silken tofu!

Why should I add tofu to my diet?

The primary advantage of a balanced, vegan diet is the significant decrease in saturated fats, cholesterol, and inflammatory agents. Tofu is a great protein and fat source that can be the “main” of any entrée: easy to flavor and prepare at home. Also, several varieties are fortified with calcium carbonate and are considered a good source of calcium in the diet. It is also a good source of iron which is particularly beneficial to women. Also, it should be noted that soy does NOT increase estrogen levels in the body. Soy contains phytoestrogens which are plant (phyto-) compounds, not human estrogen, and thus are safe to consume.

And now for the tastier part!

Recipe – Baked Tofu Nuggets

• 1 14 oz block extra firm tofu, drained and pressed
• 1 1/2 cups breadcrumbs (can use more if needed)
• 1/4 cup nutritional yeast
• 2 Tbsp all-purpose flour
• 1/2 cup unsweetened plant milk
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp paprika
• 1 tsp kosher salt
• Cooking oil spray (if desired)

1. Preheat oven to 350°F.
2. After draining and pressing tofu block, cut into 1″ cubes (or larger slabs, as desired). Tofu should feel relatively dry to the touch.
3. In a medium sized bowl, add flour, plant milk, and dry spices and whisk together until combined.
4. On a flat plate, mix the breadcrumbs and nutritional yeast together until combined.
5. Dredge tofu cubes into the plant milk mixture, coating thoroughly. If mix is too thick, add more plant milk. Cover tofu cubes with breadcrumbs until fully crusted. (I made my own breadcrumbs out of sourdough, creating a thicker crumb and crunch.)
6. On a wire rack over a baking sheet, set breaded tofu cubes evenly apart. For a more golden crust, spray cubes lightly with cooking oil spray. Bake for 20-30 minutes, depending on desired texture.
7. Add your favorite condiments such as ketchup, mustard, or barbecue sauce and enjoy!

Tofu is a constant staple in my kitchen, and this is just one of the countless ways to enjoy it. Consider getting comfortable with this versatile “blank slate” of the culinary world, where the flavor possibilities are up to the imagination! Have a lovely day!