07 January,2023 09:11 AM IST | Mumbai | Maitrai Agarwal
Tofu is a protein-rich staple in vegan diets. Photo/iStock
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Every January since 2014, the first month of the year coincides with Veganaury - a campaign which promotes plant-based diets. Over the years, an increasing number of people have pledged to cut down their meat and dairy consumption by opting to eat plant-based meals for a month. While the vegan diet has gained popularity across the globe, there are still many questions, and misconceptions surrounding the nutritional value of many vegan staples, such as tofu.
Also known as bean curd, the soy protein traces its origins to China and is a mainstay of pan-Asian cuisine which is increasingly becoming a part of menus across India. Vijay P co-founder of Health on Plants, a company which offers over eight different types of tofu, holds an optimistic view, "Things are starting to change significantly as people realise how delicious tofu can be. It is not just popular among people who are lactose intolerant or have dietary restrictions. About 75 per cent of our customers classify themselves as flexitarians. They want to add clean plant-based protein to their traditional meals such as roti, sandwiches, rolls, stir-fries, soups, and salads. It can be transformed into so many different dishes, savoury, sweet, umami, crispy, creamy - the possibilities are endless."
When asked to explain the process of making tofu, he shares, "The process of making tofu is like the way cheese is made from milk. The basic process of coagulating soy milk and pressing the curds into blocks is the foundation of traditional tofu production. Tofu-making is 95 per cent science, but the 5 per cent which is art is nuanced. What's the right temperature of the milk before it curdles? What will make the liquid coagulate exactly how you want it to turn out with the perfect texture and flavour? At what rate, it must be stirred? What sets incredible tofu apart from the mediocre? That's the 5 per cent."
In addition to the versatility of tofu, it is also known for its nutritional value. "Tofu has all of the essential amino acids your body needs and is high in protein. Additionally, it provides a wide range of vitamins and minerals, carbohydrates, and fats," says dietician Vidhi Chawla, founder of Fisico Diet Clinic. Below, she breaks down the precise nutritional value in 100 gm serving of firm, calcium-set tofu:
>> Calories: 144
>> Carbs: 3 gm
>> Protein: 17 gm
>> Fiber: 2 gm
>> Fat: 9 gm
>> Manganese: 51% of Daily Value (DV)
>> Calcium: 53% of DV
>> Copper: 42% of DV
>> Selenium: 32% of DV
>> Vitamin A: 18% of DV
>> Iron: 15% of DV
>> Zinc: 14% of DV
>> Magnesium: 14 % of DV
>> Phosphorous: 15% of DV
Since tofu has a ton of nutrients and very few calories, it's extremely nutrient-dense. "Tofu's nutritional content varies based on the coagulant used to make it. For instance, nigari-set tofu has slightly more potassium and fat than calcium-set tofu, but less protein, fibre, and calcium," explains Chawla.
If you are wondering whether there can be an overconsumption of tofu, Chawla clears the air, "To figure out how much tofu you can consume each day, you need to look at the daily limit for soy because tofu comes from soy. It is recommended to have 3 to 5 servings of soy every day is safe. This converts to around 255 and 425 gm of tofu".
"If you have a block of unopened tofu, it can be kept in the refrigerator in its original packaging for up to 60 days. If you have opened a block, the unused portion can be stored in the refrigerator; however, we recommend that you consume it in a day or two," explains Vijay P.
Below, Chawla lists five health benefits that are commonly associated with consuming tofu.
We try a variety of products and home remedies to improve our skin quality. But if you don't eat well and give your body the right nutrients from the inside, applying products to your skin won't do much good. Tofu is loaded with nutrients that aid in skin health. Omega 3, protein, calcium, and selenium are a few examples. Omega 3 is absolutely necessary for proper blood circulation. You are more likely to have a radiant complexion if your blood circulation is good. Selenium, on the other hand, protects the skin's elasticity and fights any signs of aging.
Our unhealthy lifestyle and eating habits increase our risk of heart related diseases. Try to substitute tofu for processed food while you practice minimising obsessive consumption of processed food. It helps lower the amount of bad cholesterol (LDL) in the blood and increases the amount of good cholesterol (HDL), which is better for your heart.
Tofu contains bioactive peptides, which aid in the food's anti-inflammatory effects. Once the inflammation decreases, the damage caused to the blood vessels also decreases. This assists in keeping the blood pressure under control.
Tofu contains a lot of proteins and other nutrients that help people with type-2 diabetes control their blood sugar levels. If you have diabetes, you already know how important it is for you to eat tofu, which is low in calories and fat. And if you aren't, keep this in mind: Tofu is believed to lower the insulin resistance, which significantly lowers your risk of developing type-2 diabetes.
The organic compounds in tofu, particularly isoflavones, help women in reducing the signs and symptoms of menopause. Isoflavones are substances found in plants that behave similarly to estrogen in the body.
Crispy Tofu in Sweet Chilli Sauce by Chef Anil Kumar, TKYO
Ingredients
Tofu small diced 100 gm
Oil for deep frying 1litre
Chopped onion 20 gm
Chopped garlic 10 gm
Chopped bell peppers 20 gm
Sweet chilli sauce 2 tbsp
Tomato ketchup 2 tbsp
Fresh crushed red chilli 2 gm
Seasoning powder 10 gm
Sugar 10 gm
Corn starch as per the preferred thickness of the sauce
Vinegar 1 tbsp
Method
1. Dice the tofu and set it aside to drain before tossing it in corn starch.
2. Put the tofu in hot oil to fry until it's crispy.
3. Add oil followed by chopped garlic, and saute until the garlic turns golden brown.
4. Then, as desired, add tomato sauce, sweet chilli sauce, and chilli paste, along with vinegar, sugar, and salt.
5. For the last step, thicken the sauce with corn starch and then assemble the tofu on a plate, pour the hot sauce on top of the crispy tofu.
Also Read: Is veganism possible on a budget? Long-term Mumbai vegans say it is
