Tofu, or bean curd as it is sometimes called, is a cheese-like food made by curdling fresh soy milk, much like cottage cheese is made from cow's milk. The curds are then pressed into cakes. Depending on how much liquid is expelled during the pressing, the resulting tofu may be labeled soft or firm.
Tofu contains a wealth of nutrients and is easily digested, even by people who usually have trouble digesting legumes. It is rich in protein and contains B-vitamins, iron and calcium. If a calcium salt is used as the coagulant in making the tofu, it will be especially high in calcium (check the label). Because of its nutritional content, the Chinese call tofu "meat without bones." Tofu is also very low in sodium.
The amount of fat in tofu varies. Softer tofu generally has less fat than firmer varieties, and reduced-fat tofu is available. Always check the nutrition label when you buy tofu, as protein content tends also to be reduced in lower-fat varieties.
Choosing The Right Tofu
In general, firm tofu is good to use if you want the tofu to hold its shape well, such as when grilling. Softer varieties are good for puréeing and mashing. You can use either in many recipes. Experiment to see which you prefer.
Silken tofu has a smoother texture than regular tofu. It is especially good in dips, sauces and puddings, or wherever you want a "creamy" consistency.
Storing Tofu
Tofu should be stored in the refrigerator and used before the date stamped on the container. Once opened, tofu should be refrigerated in a bowl of water and used within a week. Change the water daily, and discard the tofu if it develops a sour odor. Silken tofu is available in aseptic packages that do not need to be chilled until they are opened. They have a long shelf life when unopened.
Tofu (except for silken tofu) freezes well. It will turn yellow when frozen, but the original color will return when thawed. Frozen tofu is chewier than regular tofu and absorbs flavors readily. Wrap a whole block of drained tofu in plastic wrap and freeze it, or freeze small chunks or cubes of tofu on a cookie sheet, then pop them into a zippered bag for easy use later on. Thaw the tofu in the refrigerator or microwave, then squeeze out the excess liquid before using.
Cooking Basics
Always rinse and drain tofu before using. After that, you may eat the tofu as is (it does not have to be cooked), or prepare it in a variety of ways. If it is important that the tofu hold its shape, you can make it firmer by pressing it yourself. Wrap a block of tofu in a clean cloth towel and press it under a weight, such as a saucepan half full of water, for 15 minutes.
Tofu Tips