firm tofu -- cut into ½-inch cubes
Firm tofu is an excellent source of complete protein containing all nine essential amino acids, with minimal calories and fat. It also provides bioavailable iron, calcium (especially when set with calcium sulfate), and isoflavone compounds.
About
Tofu, also known as bean curd, is a protein-rich food produced by coagulating soy milk and pressing the resulting curds into blocks, a process originating in East Asia approximately 2,000 years ago. Firm tofu is a moderately compressed variety that holds its shape well during cooking while retaining some moisture, making it ideal for applications requiring structural integrity. It has a pale, slightly off-white color and a neutral, subtly bean-like flavor that readily absorbs surrounding flavors and seasonings. The texture is dense yet tender, with a slightly springy resistance when pressed.
Culinary Uses
Firm tofu is widely used across East and Southeast Asian cuisines, particularly in Chinese stir-fries, Japanese hot pots and miso soups, Korean grilled dishes, and Vietnamese preparations. Its ability to maintain shape through high-heat cooking and its capacity to absorb marinades make it particularly suitable for pan-frying, deep-frying, grilling, and stir-frying. It is commonly incorporated into vegetable and meat-based braises, curries, and noodle dishes. Beyond Asian cuisines, firm tofu serves as a versatile substitute for meat or seafood in Western vegetarian and vegan preparations, functioning as both a textural and protein component in salads, sandwiches, and composed plates.