1 September marks National Tofu Day in the UK so join us in celebrating the quintessential vegan staple with a look back at its history and some tips and Vegan Trademark-certified tofu delights you should know about!
Whether you’re vegan or not, tofu has made an appearance in a dish or two you will have consumed – maybe even without you realising! The humble soybean-based food is so versatile it can be used in anything from desserts to meat replacements and is just as good on its own.
History of Tofu
The Vegan Society may have coined the term ‘vegan’ nearly 80 years ago but veganism has been around much longer. In fact, tofu making was first recorded during the Chinese Han dynasty around 2,000 years ago!
‘Tofu, or dòufǔ in Mandarin Chinese, has a long history. It did in fact originate in China. The first recorded mentions of bean curd (dòufǔ) are around 2,000 years old. The soybean itself was domesticated over 5,000 years ago, making it one of our oldest crops.’
Taifun, maker of tofu products and Vegan Trademark holder.
After originating in and spreading throughout all of East Asia, tofu travelled to new continents gaining popularity in the USA and finally in Europe. It’s been an established and popular food here since the mid-1980s and a loved essential in vegan diets everywhere.
Nutritional benefits of tofu
Tofu is a wonderful meat-free source of plant-based protein and a great addition to any diet, particularly a vegan one. As well as being high in protein, it’s naturally low in fat and contains all nine of the essential amino acids our bodies need. It’s also a good source of iron, calcium (in calcium-set tofu), magnesium, copper, zinc, manganese and phosphorous.
Since it’s derived from soybeans, tofu carries all the nutritional benefits of soya, too. Other potential health benefits of soya (including tofu) are that it can regulate menopausal symptoms such as hot flushes, protect against certain cancers (particularly breast and prostate) and reduce the risk of cardiovascular disease.
How is tofu made?
The process of making tofu is similar to cheesemaking where milk is curdled by adding rennet. Tofu is made by curdling soy milk with calcium sulphate, a natural product that is mined in the mountains of China. When tofu arrived in Japan over 1,000 years ago, Japanese tofu masters introduced nigari, a magnesium chloride compound sourced from seawater, as a coagulant.
Both kinds of coagulating agents, mountain gypsum and sea salt, are traditional tofu manufacturing agents.
Firm Tofu
Calcium sulphate produces a somewhat firmer tofu. When both coagulating agents are combined, it creates a tofu suitable for frying.
Silken Tofu
Nigari is traditionally used when making silken tofu, a slightly sweet tofu with a smoother consistency that’s perfect for desserts, sauces or traditionally enjoyed on its own with dressings and seasonings or in miso soup.
Here in the West, soy milk is coagulated, then the curds and whey are separated with the curds pressed into moulds to make tofu. The amount of water pressed out of the curds determine simply if the tofu will be soft, medium, firm or extra firm.
What to do with tofu
Tofu’s subtle flavour and the range of textures it can be produced in make it incredibly versatile. It can be enjoyed as it is fresh out of the packaging or be prepared and flavoured in various ways to mimic a range of textures in a variety of dishes from savoury to desserts to sauces.
Here are some easy vegan tofu food swaps you can make or buy readymade with the help of the Vegan Trademark!
A cracking egg replacement
As well as its texture and neutral flavour, tofu’s high protein levels make it a great substitute for animal-based proteins and a really easy swap for new vegans in particular. Using tofu to mimic egg in its various forms is one of the easiest protein swaps you can make!
Scrambled egg
Firm tofu broken up and fried with some salt, pepper, turmeric and kala namak, or black salt, (for an eggy flavour) is generally the best swap for scrambled egg.
Vegan Trademarked firm tofu blocks:
For a really quick and easy tofu scramble, opt for Tofoo Scrambled – it contains little pieces of pre-scrambled tofu, seasoned and ready to go.
If you prefer your egg-free scrambled eggs on the softer side or super creamy, you can use soft or silken tofu.
Whipped egg and soft cheese swap
While firm tofu is great for cooking, softer tofu works well in dishes or condiments that don’t require cooking like mousses, cheesecakes and sauces. To make a whipped egg replacement, take 1/4 cup of silken tofu (to substitute one whole egg) and pulse in a blender or food processor until smooth and silky. Then fold, whisk or mix into your recipes as required. You can use silken tofu in a similar way for pasta sauces or salad dressings to get in some extra protein. If you want a quick tofu-based sauce for your dishes, check out Mr Organic’s Tofu Ragu.
Soft and silken tofu blocks:
You can check out some of our tofu-based egg swap recipes in this reel.
Mouthwatering meat substitute
Tofu makes for a great meat substitute, not least because it’s naturally high in protein. Firm tofu will give you the meaty texture you need, while flavourings and marinades will give it that truly meaty taste – think deep, rich seasonings like soy sauce, maple syrup, mushroom, rosemary, thyme and black pepper. You can also use readymade meaty vegan seasonings and stocks, as well as accompanying it with sauces that are commonly used for meat dishes like vegan gravy, apple sauce or mint sauce to really recreate the taste experience.
Smoked tofu, like this one by Tofoo, is great for using as a substitute for bacon to add extra flavour and protein to your cooked breakfasts, waffles, pancakes (don’t skip the maple syrup!), sandwiches, pasta dishes and more.
If you want to make your own vegan mince substitute, simply mince firm or extra firm tofu in a food processor, then season and cook as you wish.
Check out these readymade tofu-based meat substitutes:
Vegan chicken dinner
Using firm or extra firm tofu, adjust your seasonings to mimic classic chicken-based dishes such as peri peri dry seasonings and marinades, vegan chicken flavoured seasonings or a classic lemon and thyme or crispy sage combination to recreate a vegan roast dinner. Finish with vegan gravy and trimmings. You could also coat firm tofu in seasoned batter or breadcrumbs to make a vegan chicken burger swap. Or cut the tofu into strips and simply stir fry into noodle or rice dishes.
Tofu chicken swaps to try in salads and cooked dishes:
A kinder catch
If you prefer flavours of the sea and a more tender texture, firm tofu is also a fantastic plant-based swap for fish without the need to cause harm to animals. Again, the key is using the right seasonings like nori (seaweed), capers, soy sauce, dill and lime juice, for example. Don’t squeeze out any excess liquid and don’t let the tofu dry out too much while cooking to ensure it retains a softer texture, similar to fish. Check out this vegan tofu recipe, Baked Tofish, for a delicious fish alternative in our Vegan Fish Swaps blog. For a visual guide, check out our reel.
Taifun Tofilets Japanese Style is also a great ready-seasoned tofu block you could use as a fish alternative.
More Vegan Trademark certified tofu products
Tofuture Tofu Press
If you’re after extra firm tofu, get yourself a Tofuture tofu press! This will help you squeeze out even more excess moisture to get your desired firmness if the store bought tofu options are not quite as firm as you need for your recipe. Extra firm tofu is particularly great for recipes where you’re trying to recreate the texture of chicken.
Wagamama Tofu Dishes
When you’re dining out Wagamama is always a great shout with its plentiful vegan options, all certified by the Vegan Trademark.
If you love tofu or this blog has got you craving tofu, check out these dishes:
Celebrate National Tofu Day by sharing your favourite ways to prepare tofu or your go-to Vegan Trademarked tofu products and menu items and tag us on Instagram, X and TikTok
By Vegan Society Digital Content Officer, Nishat Rahman
