Tofu is a soy bean product that has been a staple of Asian cuisine for centuries and often used in vegan and vegetarian dishes in Western cultures. Tofu is affordable, readily available and nutritious.
Tofu comes in a variety of textures ranging from soft to extra firm. Soft textures are best for smoothies and creamy soups. Firmer textures are good for stir-frys, scrambles, cutlets and kabobs. Tofu has little flavor on it’s own, but picks up the flavors of marinades and sauces.
Tofu is a good source of protein, calcium, iron, manganese, copper, selenium, phosphorus, magnesium, zinc, vitamin B1 and omega-3 fatty acids. A 1/2 cup serving of tofu contains approximately 100 calories.