Tofu: a versatile source of protein
Nutrition facts and tips for cooking with tofu.
April 10, 2017 - Author: Xi Chen, Michigan State University Extension
Tofu, or bean curd, is to soymilk as cheese is to dairy milk. Since the accidental discovery of making tofu 2,000 years ago, the Chinese have spread the art of tofu cuisine to all over the world. Researchers have since then studying the nutritional profile
According to the U.S. Department of Agriculture, tofu is a great source of protein, containing all eight essential amino acids. In addition, tofu provides a lot of essential minerals, including iron, calcium, manganese, selenium, phosphorous, magnesium, copper and zinc. It is the health benefits of tofu that make it a worthwhile addition to any meal and its versatility that makes it an easy ingredient to cook with.
Tofu does not have a strong flavor that will compete with other ingredients in your cooking. Rather, it takes on taste from the other foods and ingredients to further enhance a dish. Michigan State University Extension recommends the following tofu recipe.
Thawed frozen peas: ½ cup
Packed baby spinach: 1½ cups
Fresh basil leaves: 10
Chopped walnuts: ¼ cup
Freshly grated Parmesan cheese: 3 tablespoons
1 clove of garlic, chopped
Fresh lemon juice: 2 tablespoons
1 cup silken tofu, firm
Freshly ground black pepper and sea salt to taste.
Combine all ingredients in a food processor or high-speed blender. Process until the texture is smooth. Taste and adjust seasoning as needed.
When cooking, be mindful of the amount of salt and sugar that you add to your meal. MSU Extension offers various educational programs for adults, families, and children that focus on lifestyle changes to promote healthy eating and food safety.