Extra-Firm Tofu
Description
Extra-firm tofu is a highly versatile soy product that has a dense and meaty texture, making it ideal for a wide range of culinary uses. It is made by coagulating soy milk and pressing the resulting curds into solid blocks, which are then drained to remove excess moisture. This creates a tofu that holds its shape well and can withstand vigorous cooking methods such as frying, grilling, or baking.
Common uses
Extra-firm tofu is commonly used as a meat substitute in vegetarian and vegan dishes, as well as a protein addition in soups, stir-fries, and salads. It is also enjoyed as a standalone dish when marinated and cooked with different flavorings.
Nutritional value
Calories
One 3.5-ounce (100-gram) serving of extra-firm tofu contains approximately 144 calories (602 kJ).
Protein
Extra-firm tofu is a good source of protein, offering about 15.7 grams per 3.5 ounces (100 grams).
Fat
It contains around 8.7 grams of fat per 3.5-ounce (100-gram) serving, with a low content of saturated fat.
Carbohydrates
Extra-firm tofu has a low carbohydrate content, with about 2.3 grams per 3.5 ounces (100 grams).
Vitamins
This food ingredient is rich in B vitamins, particularly niacin (B3) and a source of vitamin K.
Minerals
It provides essential minerals such as calcium, iron, magnesium, phosphorus, and zinc.
Health benefits
Consuming extra-firm tofu can contribute to a healthy diet, supporting muscle growth, bone health, and providing essential amino acids. The low level of saturated fat also makes it beneficial for heart health.
Potential risks
While tofu is considered safe for most people, those with soy allergies should avoid it. Overconsumption may lead to elevated levels of uric acid due to purines in soy products.
Common recipes
Extra-firm tofu can be used in a variety of recipes including tofu scrambles, kebabs, lasagna fillings, and protein-packed salads.
Cooking methods
It can be baked, grilled, stir-fried, or even eaten raw after being adequately seasoned or marinated.
Pairing with other ingredients
Extra-firm tofu pairs well with bold flavors like soy sauce, garlic, ginger, and sesame oil, as well as with various vegetables and grains.
Summary
Extra-firm tofu is a dense, protein-rich food that integrates seamlessly into countless dishes worldwide. It is a nutritious and adaptable ingredient favored in both traditional and modern cuisines for its ability to absorb flavors and provide a satisfying texture.