TOFU
SOME THOUGHTS ABOUT TOFU v FAKE MEAT
I am often asked if Tofu is ‘Ultra Processed’. The short answer is no. Plain tofu is processed, like cheese or canned fish, but it’s not considered ultra-processed. It looks like a big white cube, but it is made using an ancient method dating back over 2,000 years to China’s Han Dynasty.
Starting with dried soybeans that are soaked, ground and boiled to make soy milk. Salt coagulants like calcium sulphate or magnesium chloride are then added to form curds, which are separated from the whey, pressed into blocks and cut into squares. How firmly it’s pressed gives the different textures:
- Silken has the highest water content, so it’s very soft and delicate, perfect for soups, sauces or blended into smoothies.
- Firm has less water, so it holds its shape well in stir-fries and curries.
- Extra-firm has the least, so it’s dense enough to slice, marinate and fry without falling apart.
Tofu is made with minimal steps and just a few ingredients. No emulsifiers, flavourings or protein isolates, and it retains many of soy’s natural compounds like isoflavones.
Ultra-processing goes much further, breaking whole foods down and reformulating them with flavourings, texture enhancers and additives to make them cheap, shelf-stable and highly palatable. That’s why many soy-based fake meats like vegan burgers and meat-free sausages, made with protein isolates, are classed as ultra-processed, while traditional tofu isn’t. Tempeh is even less processed because the soybeans stay intact.
HEALTH BENEFITS OF TOFU
It is nutrient-dense food and a fantastic way to diversify your protein. It gives you around 10–17g per 100g of protein, with all the essential amino acids; Minerals – like calcium, iron and magnesium and Isoflavones – natural plant compounds with anti-inflammatory effects
One large US study found that people who ate tofu at least once a week had an 18% lower risk of coronary heart disease compared with those who rarely ate it. Soy protein may also help lower LDL cholesterol and blood pressure and it can also reduce symptoms of menopause.
HOW TO ENJOY IT
Tofu gets a bad reputation for being bland, but that makes it so brilliant to cook with. It is a flavour sponge, ready to soak up whatever you throw at it! Grate it and bake it crispy for tacos or salads. Crumble it into curries or tomato sauces. Pan-fry cubes until golden and toss with a sticky sauce. Blend silken tofu into dressings or sauces.