Tofu: a delicious cuisine with white soy cheese | NDR.de – Guide – Cooking

Status: 04/05/2022 3:14 p.m.

Tofu is a popular vegan meat substitute and is high in protein. It is made from curdled soy milk. How do you prepare tofu, what should you consider when shopping? tips and recipes.

Hardly any ingredient is as versatile as tofu. It can be eaten fried or grilled, pan-fried or raw, both in savory dishes and in desserts. Tofu is available in supermarkets, health food stores, and health food stores. In addition to natural tofu, there are now seasoned varieties as well as smoked and silken tofu.

Buying tofu: does it contain genetic engineering?

Much of the world’s soybean production is made up of genetically modified seeds. Anyone who wants to do without genetically engineered products should therefore pay attention to the “Ohne Gentechnik” label. No genetically modified ingredients can be used in organic products either.

Tofu is made from soybeans

To make tofu, soaked soybeans are mashed with water, then strained to separate the liquid parts, called soy milk, from the fibrous parts. In the next step, the coagulants ensure the flocculation of the soy milk proteins. This is then pressed into blocks and pasteurized. Because this process is similar to traditional quark or cheese making, tofu is sometimes called soy quark or soy cheese.

Prepare the tofu well

A wok dish with broccoli and tofu.  © ZS-Verlag Photo: Claudia Timmann

Delicious combination: Tofu is especially good when fried in a wok with different types of vegetables.

Natural tofu is relatively tasteless. It is therefore advisable to marinate it or season it well before continuing the processing. A simple marinade can be prepared with ginger, garlic, curry and soy sauce or lime juice, for example. Marinate the diced or sliced ​​tofu in it for one to two hours, depending on your taste. It can then be used in a variety of ways, for example as an ingredient in soups, as an ingredient in casseroles, stir-fries or as a filling in dumplings.

It goes well with vegetables, rice or potatoes, and can be grilled, fried or baked. While we use tofu almost exclusively for vegetarian or vegan dishes, in Asia it is often combined with meat or fish.

Fry crispy tofu

To get the crispy tofu, you can press it for about 10-15 minutes before frying. To do this, place the block of tofu between two paper towels or paper and weigh it down with a saucepan, for example, so that the excess liquid escapes. Another option: Cut the tofu into slices or cubes and pass them in a little cornstarch before frying them. It is also important to fry the tofu as hot as possible, that is, at a high temperature.

Further information

Fried tofu with vegetables and mushrooms served in a bowl.  © NDR Photo: Tarik Rose

A huge selection of great recipe ideas with tofu – from casserole curry and stew to fruity desserts. After

Smoked tofu tastes fried or raw

Smoked tofu is brownish, relatively firm and has an intense smoky flavor. It is very good in salads or sliced ​​on bread. It can also be fried just as well, for example in a wok with different types of vegetables. Grated or cut into small cubes, it is also delicious as a vegan bolognese sauce with pasta.

Silken tofu for desserts and creams

Raspberry curd in a bowl.  © NDR Photo: Claudia Timmann

Silken tofu is particularly suitable for the preparation of sweet desserts.

Silken tofu is particularly soft and still contains a lot of liquid. It is very suitable for making creams and sauces. For example, it can be pureed into ice cream, fruity desserts, or hearty dips and dressings. It can also be used pureed in vegan cooking as a substitute for cream, for example for creamy vegetable soups or chocolate mousse. Silken tofu is also a good substitute for eggs when baking, for example for cheesecake. Silken tofu, on the other hand, is less suitable for frying because it falls apart quickly.

Tofu: High in protein and low in calories

Tofu is low in calories and rich in vitamins and especially protein. It is therefore particularly suitable for a vegetarian or vegan diet. But: Not everyone can tolerate tofu, as soy can trigger allergic reactions. People allergic to birch pollen in particular should be careful with soy products.

Seitan: Alternative made from wheat

If you’re looking for a plant-based alternative to meat but don’t like tofu or can’t tolerate it, you can try seitan. It is made from wheat. Seitan can be roasted, fried and grilled and its consistency is very reminiscent of meat. However, seitan contains a lot of gluten and is therefore not suitable for people with gluten intolerance.

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