A staple in Chinese and Thai cuisine, tofu is a versatile, tasty source of protein that few South Africans know how to work with.
Sometimes called bean curd because of its soybean content, these cream-coloured squares need not be leered at sceptically. Usually found in supermarket health foods sections, tofu has a great deal to offer nutritionally and in taste as a meat substitute.
Producing tofu is similar to the cheese-making process. Soy milk is pressed into solid blocks of varying firmness. Nigari, also known as Bittern, is a mineral-rich coagulant left over after salt is extracted from seawater, then used to help the tofu solidify and keep its form.
Despite its relatively recent debut in the South African mainstream, tofu certainly is not new on the menu. People have been enjoying tofu for about 2 000 years, dating back to the Han Dynasty in China from around 200 BCE when consumption of soybeans was already widespread.
According to legend, the invention of tofu was a happy accident. The story goes that a Chinese cook accidentally curdled a batch of soy milk by adding nigari seaweed, creating a delicious novel ingredient. Explorers from the West came across tofu in the seventeenth and eighteenth centuries, but it wasn’t until the early 20th century, when Asian immigration to the West expanded, that tofu reached the broader culture.
The Book of Tofu, a now-famous culinary reference, was published in 1975 and did much to help introduce tofu to Western society and encourage plant-rich diets.
Tofu is an excellent source of protein, Vitamin A, calcium, iron, zinc, magnesium and other nutrients and is low in saturated fat. Containing all nine essential amino acids, tofu is a complete protein.
Soy foods such as tofu are renowned for their cholesterol-lowering effects. In fact, the evidence is so strong that regulators in the US and Canada have approved health claims linking soy protein to a lower risk of heart disease. Experts believe tofu’s combination of fibre, protein, and isoflavones may cause its heart health benefits. This specific combination may also explain why whole soy foods such as tofu appear to be more beneficial for lowering cholesterol levels than soy supplements.
Research suggests that tofu may safeguard against breast, gut, and prostate cancers. Compounds in tofu appear to protect against heart disease, diabetes and even certain types of cancer.
Tofu makes a great addition to a well-rounded diet, whether you eat primarily plant-based or merely want to incorporate healthier ingredients into your diet.
For those already following a vegan diet, tofu offers a complete protein and a nutrient-dense powerhouse. Because it is perceived to be an exotic ingredient, it isn’t commonly understood how to cook it and some may be dissuaded at early attempts. With practice and more understanding, results improve.
This superfood is an excellent addition to a healthy diet.
THAI COCONUT SOUP WITH SHIITAKE MUSHROOMS AND CRISPY TOFU
Recipe: Leozette Roode, The South African Vegan Cookbook 2
This aromatic soup combines the creamy richness of coconut milk with the earthy depth of shiitake mushrooms, creating a comforting yet vibrant dish. The addition of crispy tofu adds a satisfying crunch and protein boost, making it a perfect any-time meal.
What you need:
1 Tablespoon coconut oil
15 thin slices of fresh ginger
1 garlic clove, chopped
1 stalk lemongrass, crushed with the side of the knife and chopped roughly
5 lime leaves (fresh or dry)
300 grams shiitake mushrooms, sliced
2 cups vegetable stock
2 cans (800ml) coconut milk
2 Tablespoons soy sauce
3 Tablespoons lime/lemon juice
1 teaspoon fresh chilli, chopped or sliced
1 spring onion stalk (2 tablespoons), chopped
350g tofu, drained and cubed
1 teaspoon coconut oil
2 tablespoons soy sauce
1 teaspoon sesame oil
¼ cup coriander, washed and stalks removed
Garnish: spring onion, drops of chilli oil
How to make it:
In a big pot and over high heat, add the coconut oil, ginger, garlic, lime leaves and lemon grass. Fry until fragrant.
Add the mushrooms and a pinch of salt and fry until the mushrooms brown.
Add the vegetable stock and coconut milk, keeping 2 tablespoons of coconut milk aside. Stir and turn the heat down to medium. Simmer the coconut milk for 10 minutes for the soup to absorb the flavours.
Add the fresh chilli, soy sauce, lime juice and spring onions and let simmer for another 10 minutes.
In a separate bowl, mix the soy sauce, sesame oil and the 2 tablespoons of coconut milk you saved in a small bowl.
Heat the coconut oil in a pan. When hot, add the tofu and fry until it starts to turn brown and crispy. Add the soy mixture and continue to fry until all the tofu sides are browned and crispy.
Take the coconut soup off the heat and add the coriander leaves.
Serve the soup topped with the fried tofu, as well as the extra chopped spring onion and a few small drops of chilli oil.
TOFU SCRAMBLE
Recipe: Leozette Roode, The South African Vegan Cookbook
Tofu scramble is a fantastic alternative to scrambled eggs and tastes every bit as good. To give the scramble an eggy taste, we add a sprinkle of kala namak ‒ an Indian black salt that tastes just like boiled egg. You can fry up the tofu with a variety of different vegetables including spinach, green and red peppers, mushrooms, tomatoes, asparagus, or even a vegan meat alternative.
Serves: 2
Time: Less than 30 minutes
What you need:
2 teaspoons vegetable oil
1 large onion, chopped
1 punnet mushrooms, sliced
¼ teaspoon salt
1 pack firm tofu, drained
1 teaspoon turmeric
¼ teaspoon black salt (kala namak)
½ teaspoon Ina Paarman garlic and herb seasoning
2-3 tablespoons almond milk / 1 teaspoon Ole margarine
2 cups spinach, cored and chopped into chunks
6 peppadews, quartered
Salt and pepper to taste
How to make it:
Heat one teaspoon of oil in a non-stick pan and fry the onion until translucent. Set aside.
In the same pan, fry the mushrooms by adding a sprinkle of salt and putting a lid on the pan until the mushrooms have released all their moisture. Remove lid and simmer until all liquid has evaporated. Set mushrooms aside.
Crumble tofu into pieces by hand or with a potato masher. Add the crumbled tofu to a clean pan, along with another teaspoon of oil, and fry for 1 minute, stirring constantly until it starts to brown.
Add the almond milk or butter if using, season with the spices and mix well.
Add the cooked onion and mushrooms, as well as the chopped spinach and peppadews and mix thoroughly. Season with salt and pepper.
Serve on seed bread toast with your favourite chutney.
DOUBLE THICK PROTEIN CHOCOLATE SMOOTHIE
Recipe: Leozette Roode, The South African Vegan Cookbook
Picture: Human & Rousseau Myburgh du Plessis
You can add extra protein and creaminess to your smoothie by adding silken tofu.
Serves: 2
Time: Less than 30 minutes
What you need:
300-400ml plant-based milk
2 bananas
1 cup silken tofu
6-8 pitted dates
2 tablespoons cacao
1 tablespoon peanut butter
1 tablespoons ground flax seeds
How to make it:
Blend all the ingredients together in a blender or food processor and chill in the fridge.
Line the inside of your glasses with chocolate syrup or chocolate nut butter.
Add the smoothie mix to the glasses.
Top with more cacao and/or cacao nibs.
For more recipes visit https://tabufood.co.za/