![]() ( 4) It’s also a good source of iron, which is particularly important for people following a vegetarian diet or vegan diet, or pregnant women who may be running low in this nutrient. Given that tofu is made from soybeans, it’s a rich source of powerful anticancer plant compounds called isoflavones and phenolic acids, heart-protecting saponins, and alpha-linolenic omega-3 fatty acid, as well as minerals like calcium. There’s no reason to fear this mineral-rich vegetarian protein source - tofu is good for you. The benefit of cooking with tofu is that tofu is a very mild protein, and it takes on whatever flavors it’s paired with, making it a versatile ingredient. Silken tofu may be ideal for desserts (such as cheesecake), while extra-firm tofu may be cut into cubes and cooked in oil in a pan until crispy, or roasted in an oven. The type you buy depends on how you’re using it. You can buy several different types of tofu, from extra-soft silken tofu to extra-firm tofu. The curds are then pressed into a block, which is then sold as tofu. Tofu is made from soybeans that are ground in water, heated, and coagulated with minerals like calcium or magnesium salt. ( 1) If you’ve enjoyed it in dishes like stir-fries, curries, or vegetable rice bowls, you may be curious about what you’re really eating and how it’s made. It’s a popular plant-based protein option that’s eaten around the world, particularly in East Asia. ![]() What Is Tofu, Exactly, and What Is It Made of? And the proposed health benefits of tofu - from cancer prevention to lowering the risk of heart disease - have given it a reputation as one of the best foods you can eat. But as it jumps onto menus (even in fast-casual chains like Chipotle), people are increasingly embracing it as a healthy meat replacement. A staple in Asia, tofu is an often overlooked protein source in the United States.
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