Cooking With Tofu
Tofu is made like cheese, by coagulating soy milk into curds, which are pressed to remove moisture. It comes in a wide range of types, and can be prepared in a variety of ways. This is meant to be a helpful guide to cooking with tofu.
The two main types of tofu are silken tofu and normal tofu (the "normal" tofu is not specifically labeled, the silken tofu is). Silken tofu is not pressed nearly as much as normal tofu, and its higher water content make it very fragile, and sort of slimy. Both silken and normal tofus come in a few degrees of firmness: usually soft, firm, and extra firm. There is no one "best" kind of tofu; the type you want depends on what you cook. Keep in mind that firmer tofu has had more water pressed out, and will absorb more fluid if you put it in a marinade or sauce. It's usually a good idea to press tofu before you use it, no matter how firm it is, to remove the water that it has been soaking in. To do this, slice it into maybe 4 half-inch think slices, wrap them in a towel, and put a cutting board topped with a heavy weight on it. If you're in a hurry, just press for a few minutes; otherwise leave it for an hour or so for maximum firmness. When using soft tofu (for something like Miso soup) avoid pressing it, as it will probably crumble.
Why is firmer sometimes better? Aside from being more absorbent, it will also fry easier. Soft tofu will take much longer to form a "skin" while frying than firm tofu. The brand of tofu is also crucial; you'll have to experiment to find one you like. Some tofu tends to be more slippery, and holds together well (like Morimoto), some are crumbly (like Hinoichi), others are very firm and solid (like White Wave). The firmest tofu I've found is White Wave (available in bulk from the co-op). There are several different varieties available at the co-op and Am-Ko. Beware! Do not buy Mori-nu tofu (it's the non-refrigerated one) unless you plan to blend it! It works very well in some desserts when you want creaminess, but sliced it is slimy and gross. In general, I find the brands available at typical grocery stores (e.g. Nasoya) to be inferior to the ones available at health food stores and Asian markets.
Don't have time to marinate tofu for an hour or more? One helpful technique is to freeze tofu in advance. Freezing tofu completely changes its texture; it will become chewy, spongy, and VERY absorbent. Once you have thawed frozen tofu, you can usually just pour marinade onto it and it will be sucked right up. It can be very handy if you're pressed for time, or if you just want more variety in your tofu.
The key to making good tofu is to remember that it is very absorbent; it will taste like whatever you soak it in or cook it with. If you soak it overnight or in a strong marinade (e.g. soy sauce), it will probably be overly intense. Usually if you want to add flavor to your dish soaking for about an hour is best, preferably in a sauce that isn't too salty. Alternatively, if you don't soak it in anything, it will help to neutralize strong flavors or spiciness in the dish.
When frying tofu, remember to press it well first. One method is to put a bit of oil in a pan, and fry small cubes of tofu until they have a golden-brown skin. Then add whatever sauce you like and cook until it absorbs most of it, and the rest is thick enough to use as a sauce. Another alternative is to use more oil, and coat the tofu before deep-frying. The most common coatings are flour (mix in some spices for a tasty breading), and cornstarch. Cornstarch will yield a very crispy tofu; mixing it with a bit of water before coating yields a slightly different texture. I don't recommend using other starches or gluten-free flour for frying. You can also scramble tofu like an omelet; cook with peppers, onions, garlic, some nutritional yeast, margarine, salt, spices, and a bit of turmeric for color. This also makes a good sandwich filling. Experiment!
Baking tofu is probably about the easiest way to cook it. Just marinate it in some sauce for a while (in slices, maybe a half-inch thick), then bake at 300-400F until you're happy with the texture. I like it after maybe 20 minutes; the longer you cook it the tougher the outside will be. Cutting soy sauce with vinegar works well (the vinegar becomes sweeter as it cookes), see our recipe section for some tasty examples.
For desserts, I really recommend you find a good recipe rather than just trying to wing it, but tofu works well in mousse, "cheesecake," pudding, and more. Details will vary, but usually they involve blending silken tofu (for this purpose, Mori-Nu tofu often works best).
Finally, nutrition will also vary by brand (mainly due to water content and the type of coagulant used), but an average 8-oz piece of firm tofu has 329 Calories, 36g protein, 20g fat, and 465mg calcium.
