Why Tofu Deserves a Spot on Your Plate
Sure, tofu sometimes gets a bad rap for its bland taste, but that’s actually one of its strengths; after all, you can spice up this blank canvas any way you like. But tofu isn't just versatile in flavor—it's also a great source of plant-based protein, extremely nutrient-dense, and can help boost your health in almost every way. Curious about its health perks and wondering how to incorporate it into your meals? Here are 10 reasons to eat more tofu—and 10 easy recipes to get you started.
1. Complete Source of Protein
Considering tofu is a plant-based protein, you might be surprised to hear that it's a complete source of protein, meaning it contains all nine essential amino acids our body needs. Plus, given that soya is easily digestible by most (and able to readily use the protein it contains), studies have also shown that tofu is comparable to animal protein.
2. Contains Protective Plant Compounds
Tofu and other soy products contain protective plant compounds, isoflavones, which can help reduce cell damage caused by oxidative stress. Oxidative stress can speed up aging and increase our risk of developing chronic diseases, such as cancer and heart disease.
3. Supports Heart Health
Unlike animal protein, plant-based proteins like tofu are much lower in saturated fat and cholesterol, yet high in fiber, which makes them heart-healthy options. Plus, as mentioned, tofu contains protective compounds—isoflavones—that may help lower the risk of cardiovascular disease.
4. Boosts Gut Health
Tofu is fiber-rich, meaning it can aid digestion and support a healthy gut. Not only that, but tofu also helps with blood sugar management by slowing how fast glucose levels rise and fall. A 2020 study even found that increased soy intake may lower the risk of type 2 diabetes.
5. May Alleviate Menopausal Symptoms
Tofu and other soy products contain phytoestrogens, a plant-derived compound that can mimic the body's natural estrogen. This means that, during menopause, when estrogen levels drop, increasing soy intake may help alleviate some symptoms, such as hot flashes and night sweats.
Kateryna Hliznitsova on Unsplash
6. May Boost Immune System
Tofu is extremely nutrient-dense and is loaded with vitamin A, zinc, copper, selenium, and plant compounds that help fight against inflammation in the body and boost immunity. If you're prone to getting sick, especially during flu season, it might be worth adding more tofu to your meals.
7. May Strengthen Bone Health
Sure, tofu might not beat a cool glass of milk, considering calcium typically gets the credit for supporting healthy bones, but it still boasts a nutritious profile that helps grow and maintain strong bones. In particular, tofu is rich in magnesium and phosphorus, as well as plant compounds, which can all aid in strengthening your bones.
8. Helps Build & Repair Tissue
Remember how we said that tofu is a complete source of protein, containing all nine essential amino acids our body needs? Because of this, tofu can help build and repair tissues we need to function properly, including those in our muscles, nails, hair, and vital organs.
9. May Boost Mood
If you needed another reason to eat tofu, this might convince you: research has shown that an increased intake of soy products may help lift mood and lower the risk of depression. This can also be extremely beneficial for menopausal women, given that mood swings and depression are common symptoms.
10. It's Delicious & Versatile!
Why eat tofu? Because it's delicious and has a versatile base that can be transformed into many flavors. Whether you're adding it to soup or curry, there are endless ways to make tofu both tasty and nutritious—and we'll show you how.
Wondering what kind of recipes to make with tofu? Read on for 10 simple dishes to fix up:
1. Crispy Tofu Bites
If you like your tofu to have a little crunch, then why not make crispy tofu bites? Simply season with spices of choice (think garlic powder, paprika, salt, and pepper), toss with cornstarch, then air-fry until perfectly crisp. Drizzle with your sauce of choice to finish off.
2. Tofu Soup
Looking for something hearty and comforting? Whether you're planning to make miso soup or sundubu-jjigae, adding chunks of silky tofu to a delicious bubbling broth is always a yes. Plus, it's the perfect dish to make during the colder seasons or when you're down with the sniffles.
3. Maple-Dijon Tofu
For another crispy recipe, maple-dijon tofu might just satisfy your cravings. For one, these are no tiny bites—they're generous, thick slabs that are pan-fried until you get that perfect crunch. The star of the show, though? The four-ingredient simple glaze—maple syrup, dijon mustard, apple cider vinegar, and cayenne pepper—that's poured over afterwards.
4. Buffalo Tofu "Wings"
If you're thinking of a vegan dish to make for game day, then look no further than buffalo tofu "wings." These will give you all the heat and flavor—without the animal meat. Coated with panko then tossed in hot sauce before being baked in the oven at high heat, you probably won't even want to go back to regular wings after this.
5. Tofu Scramble
Who doesn't love a good ol' tofu scramble? A perfect dish for vegans and vegetarians, this is sure to make you change your mind about regular scrambled eggs. All you need are some plant-based milk and some spices, and you'll be able to mimic the eggy flavor in no time.
6. Mapo Tofu
Mapo tofu is a traditional Chinese dish that features minced meat (usually pork), spicy fermented bean paste (doubanjiang), and, of course, tofu. If you're up for fiery, tongue-numbing heat, mapo tofu just might be what you're looking for.
7. Teriyaki Tofu Bowl
Who needs chicken or beef teriyaki when you can get tofu teriyaki? Simply dust your tofu with cornstarch and potato starch, pan fry, then coat with a homemade teriyaki sauce (which typically consists of just four ingredients: soy sauce, sake, mirin, and sugar) or a store-bought version.
8. Vegan Pad Thai
If you've been craving vegan pad thai, you'll be happy to learn that you can throw in tofu as your main protein and it'll still taste just as delicious. Make sure to use firm or extra-firm tofu, or you can swap it out for tempeh if you wish.
9. Tofu Katsu
Tofu katsu? Sign us up. If you'd like to play up the idea, you can deliberately cut your tofu to look like a chicken cutlet, then squeeze or press to get as much liquid out as possible. Coat with flour, plant-based egg, and panko, then season with salt and pepper or spices of your choice. Fry until golden, and voilà!
10. Tofu Curry
Looking for another dish with a kick to it? Then why not make tofu curry? The flavor and type of curry is up to you and your taste buds, but make sure to choose extra-firm tofu for the best texture; otherwise, it will crumble.
