A guide to tofu and meat alternatives

I have mixed feelings about tofu.

As a vegetarian, you end up eating a lot of it. I don’t have the patience to do things that make tofu taste better, like pressing out the water or coating pieces in cornstarch before frying them, so it ends up bland when I cook it. Yet I know that tofu can be tasty—I enjoy eating it at restaurants, particularly when it’s deep-friend or coated in a nice sauce.

There’s a reason that tofu is popular with vegetarians and vegans. It’s chock-full of protein, and its smooth texture and mild flavour mean that it easily picks up different flavours and textures.

In this blog post, I dive into what tofu is, how to cook with it and some other meat alternatives, in case tofu isn’t your thing. Let’s dig in!

All about tofu

A fixture on vegetarian menus around the world, tofu is a versatile soy-based product that soaks up the flavours of whatever dish you put it in.

What is tofu?

Tofu, also known as bean curd, is a high-protein soy product that’s typically sold in blocks. It has a smooth, creamy texture and mild flavour. Though it originated in China, it’s a staple in various Asian cuisines and increasingly popular in other parts of the world. Tofu is relatively cheap and available at most grocery stores in the refrigerated section, as well as at Asian grocers and health food stores.

How is tofu made?

The process for making tofu is similar to that for making cheese. First, soybeans are soaked, ground, boiled and filtered to produce soy milk. Then, a coagulant is added to the soy milk to make it separate into curds. Possible coagulants include calcium sulfate, magnesium chloride, delta gluconolactone or nigari (what’s left over after salt is extracted from seawater).

Next, the excess water is removed from the soy curds, and they’re cut into blocks of tofu. Learn more about the tofu-making process here.

Types of tofu

There are several types of tofu that vary in terms of firmness and how much water has been pressed out. The best kind of tofu to choose depends on the dish you are making.

• Silken tofu: Very soft and delicate, this type of tofu is best reserved for blending in dishes like smoothies, puddings, sauces and dips.
• Soft tofu: This kind of tofu is still soft but holds its shape better. Try using soft tofu in a soup, stew or salad.
• Firm tofu: A versatile option for frying, baking, grilling or scrambling.
• Extra-firm tofu: Very similar to firm tofu, but contains even less water. This is the kind that I normally get.

Cooking tips for tofu

When working with firm or extra-firm tofu you’ll want to, as a minimum, drain the water from the package. Ideally, you should also press the tofu to remove extra water. Draining and pressing tofu helps it absorb flavours and take on a firm, crisp texture when cooked.

To press tofu, wrap the block in a clean tea towel or layers of paper towel, place it on a chopping board, and weigh it down with something heavy like a cast iron frying pan. Press tofu for about 20 minutes before cooking it.

After pressing, cut the block into your desired shape, such as slices or cubes. The sky is the limit with tofu! You can fry it, bake it, grill it, scramble it and more.

One tip I have not yet tried is to freeze tofu and then thaw it before applying a marinade. This apparently creates tiny air pockets that absorb flavour better.

Nutrition information for tofu

Tofu is a nutrient-dense food, which means that it contains a lot of nutrients in relatively few calories. It’s also low in fat. Tofu is a good source of protein, containing more than 10 grams of protein per half-cup serving. It also contains all of the essential amino acids.

Tofu is a good source of nutrients like calcium, manganese, copper, selenium and iron. However, the nutrition profile depends on the type of coagulant used. For example, a block of tofu that was set using calcium sulfate will contain much more calcium than one set using nigari.

Learn more about the nutrition of tofu here.

How to store tofu

Tofu typically comes in a sealed package immersed in water and is refrigerated. Store it in its sealed original packaging until you’re ready to use it.

If you only used part of a block of tofu, you can refrigerate the unused portion submerged in water in a sealed container for up to three days. Change the water daily to keep the tofu fresh. (Don’t be like me and store opened tofu in its original package.)

You can also freeze firm tofu for up to three months. For best results, cut the tofu into cubes, freeze them on a cookie sheet, then store them in the freezer in an airtight container.

Other meat alternatives

Beyond tofu, there are a variety of commercial meat alternatives that can replace or supplement meat. Here are some of the most common ones to help you keep them straight.

Tempeh

Tempeh is a plant-based protein from Indonesia made from cooked, fermented soybeans. The fermentation process binds the soybeans into a firm patty. Some varieties of tempeh also contain grains like barley, rice, flax or millet. Tempeh has a chunky texture and mild, nutty flavour. It’s available at most health food stores, natural food stores and grocery stores.

Try slicing or crumbling tempeh and adding it to stir-fries and other vegetable dishes. You can also make tempeh bacon. You may want to steam tempeh before cooking it to remove any bitterness.

Tempeh is rich in protein and fibre and is a good source of iron, prebiotics, B vitamins and manganese. Because it’s fermented, the nutrients are much more digestible.

Seitan

Seitan (pronounced similar to Satan) is a wheat-based protein that originated in China and Japan. It’s also known as wheat protein or wheat gluten. Seitan has a mild flavour and a similar texture to meat when cooked. You can buy it at many health food stores, or you can make it yourself.

To make seitan, prepare a dough using vital wheat gluten and rinse away the starch to leave just the gluten behind. You’ll want to simmer the dough to cook the flour. Try kneading in spices and flavours like soy sauce and vegetable stock to add more flavour. Find a recipe for making seitan here.

Seitan works well in moist dishes like soups, stews and curries. However, you can also fry it or grill it. Seitan is an excellent source of protein, iron and calcium, and is low in fat and carbohydrates. Of course, it does contain gluten.

Textured vegetable protein

Textured vegetable protein (TVP) is a soy-based product that’s found in many meat substitutes. It’s a by-product of making soybean oil and comes in different shapes, including flakes and chunks. TVP is cheap, cooks quickly and has a long shelf life. It has a similar texture to ground meat, and absorbs spices and flavours well. You can find TVP in the bulk foods or baking section of most natural food stores and grocery stores.

Because TVP is dehydrated, you need to reconstitute it in hot water, broth or another liquid for about 10 minutes. TVP is a good addition to chilis, pasta dishes, casseroles, soups and tacos. It’s high in fibre and protein, and does not contain fat or cholesterol.

Beyond Meat and Impossible Foods

You can buy plant-based alternatives to many meat products, including hamburgers, sausages, chicken nuggets and ground meat. These products are often more convenient since you don’t need to do as much preparation. Two companies that I wanted to highlight are Beyond Meat and Impossible Foods, which have taken the veggie world by storm over the past few years. Their products highly resemble meat, which I find a bit off-putting but some people really like.

The Beyond Burger is based on pea and brown rice proteins, along with a whole whack of other ingredients. Beet juice and pomegranate concentrate give the burger its “blood.”

The Impossible Burger, meanwhile, is based on soy protein concentrate, again combined with various other ingredients. Heme, or soy leghemoglobin, is what gives the burger its flavour and colour, and makes it “bleed.” The heme is made by adding soy protein to genetically engineered yeast.

Given their long list of ingredients and relatively high price tag, these types of meat alternatives may not be the best to eat on a regular basis. They are, however, rich in protein and iron and fortified with vitamins and minerals and could be part of a balanced diet along with other whole foods-based dishes.

Trying tofu and other meat alternatives

I hope this post has given you a good sense of the rich variety of meat alternatives that are on the market. These types of products make it easier to go vegetarian or reduce your meat consumption. When paired with fruits and vegetables, grains and other protein sources, like legumes and nuts, tofu and meat alternatives form part of a complete, balanced vegetarian or vegan diet.

I want to know: Do you like to cook with meat alternatives? Which are your favourites?

---

Categories and tags:

Share this post: