Tofu unpressed: Why the fermented soybean block is the most misunderstood protein in the supermarket… and how to use it to make moreish dishes even meat eaters will enjoy

Let’s begin by debunking two massive myths about tofu: It tastes as beige as it looks, and it’s just for vegans. 

In reality, tofu is one of the most versatile—and healthy—protein sources available to us, and even meat eaters can develop a taste for it, if it’s cooked well. 

With scores of self-confessed carnivores jumping on to the plant-based food wagon for Veganuary, there’s never been a better time to get to know tofu or add a block of it to your shopping list. 

‘Tofu is often misunderstood because people try it once, poorly cooked, and assume it’s ‘slimy’ or tasteless,’ says Nichola Ludlam-Raine, Specialist Registered Dietitian.

‘In reality, tofu takes on the flavour of whatever it’s cooked with. 

‘It’s also not just for vegans—it’s simply another protein source, like eggs, fish or chicken, and can be enjoyed by anyone looking to add variety, flexibility and balance to their diet.’

Tofu has been around for centuries, originating in China over 2,000 years ago and eaten across East Asia for nearly just as long. 

It is made by soaking, grinding and cooking soy beans—a legume native to East Asia—then coagulating the soya milk and pressing it into blocks—in a similar way to how cheese is made from milk.

It’s genuinely good for us; 100g contains 4-11g of fat, and 8g of protein. It’s a source of plant protein and provides the nine essential amino acids which the body cannot produce itself but are crucial for cellular repair and various vital functions. 

Furthermore, it also contains iron, calcium, magnesium and small amounts of zinc and is naturally low in saturated fat, making it a heart-friendly protein option, unlike red meat. 

Hanieh Vidmar, Nutritional Therapist & Naturopathic Chef, tells the Daily Mail that its nutritional versatility is matched only by what you can cook up with it. 

‘It’s great for people who want variety and want to lower their meat intake,’ she says.

‘Grill it, add to salads, use as scrambled tofu instead of eggs, make into a burger… it’s quite versatile and it can be as tasty as you want. 

‘It’s not only for vegans, it can be added to a diet for variety.’ 

Are there different types of tofu? 

There are two main types of tofu, silken—which is very soft and used in smoothies, desserts and sauces—and extra-firm, which is better for frying, roasting or grilling. 

‘The texture depends on how much liquid is pressed out during production,’ explains Ms Ludlam-Raine. 

Maria Dawson, Managing Director at Clearspring, the UK’s leading tofu importer, tells the Daily Mail that people who have only dabbled with the chunkier stuff are missing out on a very versatile, and delicate, foodstuff. 

‘Silken tofu often gets overlooked by those unfamiliar with it because people assume it’s the same as firm or pressed tofu, or that it needs to behave like meat to be “worth eating”,’ she says. 

‘In fact, silken tofu is a different style of soybean curd with its own strengths and traditions.

‘Unlike firm tofu, which is pressed to remove most of the water and holds its shape when grilled or fried, silken tofu is coagulated without pressing, giving it a smooth, delicate, silkier texture. 

‘That can make it seem unfamiliar or even fragile if you don’t know how to use it.

‘Because it doesn’t act like a burger patty, many people misjudge it as lacking in substance, when its delicacy is its advantage. 

‘Silken tofu has a clean and subtle flavour that absorbs and enhances other flavours beautifully, and its texture transforms dishes in ways firm tofu simply can’t.’

How often should people eat tofu?  

With so many health benefits, and uses, it might be tempting to eat tofu daily… but don’t go too mad. 

‘For most people, tofu can be eaten several times a week as part of a balanced diet,’ says Ms Ludlam-Raine. 

‘It can be used as an alternative to meat or fish, or alongside them, and helps add variety to protein intake rather than replacing other foods entirely.’

What is the link between tofu and oestrogen?

Soy foods such as tofu, soy milk, edamame, tempeh and miso, have been hailed as the reason for Japanese women experiencing ‘better’ menopause. 

Writing for the Daily Mail last year, Dr Frederica Amati said:  ‘Crucially, soy foods contain phytoestrogens – naturally occurring plant compounds that mimic the effects of oestrogen in the body. This means soy essentially naturally supports healthy oestrogen levels.

‘And, for this reason, studies show that women who regularly consume soy have significantly fewer menopause symptoms. Japan and Singapore aren’t the only countries where this effect is seen.

‘In some areas of China where soy is a key feature of the local diet, as few as 20 per cent of women experience menopause symptoms.’

Because of soy’s link with oestrogen, there has previously been some hesitation to consume it for fears it could increase the likelihood of developing breast cancer. 

Ms Ludlam-Raine explains that these concerns are somewhat misfounded.  

‘Tofu contains phytoestrogens called isoflavones, which are plant compounds that have a very mild, estrogen-like structure,’ she says. 

‘However, they do not act like human oestrogen in the body. The majority of research shows that moderate consumption of soya foods like tofu is safe and does not disrupt hormones, even in women with a history of breast cancer. 

‘In some cases, it may even be protective.’

What are the healthiest ways to eat tofu? 

We’ve established that tofu is incredibly versatile, but how it is prepared, and what it is dished up with, ultimately defines how healthy it is for us. 

‘The healthiest ways to eat tofu are baking, grilling, stir-frying with minimal oil, or adding it to soups and curries,’ says Ms Ludlam-Raine. 

‘Pressing firm tofu before cooking helps improve texture and flavour, as does marinating it in herbs, spices, soy sauce, ginger or garlic, which can make it far more appealing to people who think tofu is bland or slimy.’ 

Because of its high iron levels, Ms Vidmar advises eating it with vitamin C–rich vegetables—like peppers or broccoli—and a serving of healthy fat to support iron absorption and satiety.  

Ms Ludlam-Raine agrees. ‘Pairing tofu with vitamin C–rich foods such as peppers, broccoli or citrus helps improve iron absorption,’ she says. 

‘Cooking it with healthy fats like olive oil or sesame oil can help with the absorption of fat-soluble nutrients, and combining it with wholegrains and vegetables makes for a more balanced, filling meal.’

Ms Dawson advises using silken tofu in more imaginative ways. 

‘Because of its smooth consistency, you can blend it into creamy soups and sauces to add richness without heaviness,’ she says.

‘Blend it with roasted veg for a velvety soup or with herbs and lemon for a dairy-free dressing that rivals any creamy sauce.’ 

What’s the difference between tofu and tempeh?  

You might have noticed packets of tempeh nestled next to tofu on the supermarket shelves. 

This is also a soybean-based product, but hails from Indonesia. It differs to tofu in that the beans are fermented whole, rather than being ground down and squeezed. 

Like tofu, it absorbs flavours of whatever you’re making, and makes a delicious addition to a sandwich, curry, bolognaise, or added as a protein source to salad.

‘It is a firm, sliceable block,’ says Benedict Meade, Founder of Tempeh Meades. 

‘The natural fermentation binds the beans together and boosts flavour, digestibility and nutrition.

‘Whilst tofu is very much associated with Chinese or Japanese cuisine, tempeh forms a major part of the Indonesian diet, having been used there for centuries.’