lb tofu
Tofu is a complete plant protein containing all nine essential amino acids, typically providing 8-15g protein per 3.5-ounce serving depending on firmness. It is also a good source of iron and calcium (especially when prepared with calcium-based coagulants) and contains isoflavones.
About
Tofu, also known as soybean curd or doufu in Chinese, is a protein-rich food product made by coagulating soy milk (the liquid extracted from soybeans) and pressing the resulting curds into solid blocks. Originating in China during the Han dynasty and later adopted throughout East Asia, tofu is produced through a process similar to cheese-making: soy milk is curdled using a coagulant (traditionally nigari, gypsum, or glucono delta-lactone), the curds are collected, and excess liquid is pressed out to form blocks of varying firmness.
Tofu exhibits a neutral, slightly earthy flavor and a texture that ranges from silken and custard-like to firm and crumbly depending on water content. It is available in multiple firmness levels—silken, soft, firm, and extra-firm—each suited to different applications. The ingredient's mild taste makes it highly adaptable to both sweet and savory preparations, absorbing surrounding flavors readily.
Culinary Uses
Tofu serves as a versatile plant-based protein in cuisines across East and Southeast Asia, and increasingly in Western vegetarian and vegan cooking. Silken varieties are suited to smoothies, soups, and desserts, while firmer blocks are pressed, cubed, or crumbled for stir-fries, curries, and grilling. It appears in iconic dishes such as mapo tofu (Chinese spiced tofu), agedashi tofu (Japanese fried tofu), and Vietnamese bánh mì accompaniments. Beyond Asian cuisines, tofu is employed in scrambles, dressings, and meat substitutes in plant-based cooking. Its ability to absorb marinades and accompanying sauces makes it particularly useful in dishes where bold seasoning is desired.