Tofu: delicious cooking with soy wolf | NDR.de – Guide – Cooking

Status: 2022-04-05 15:14

Tofu is a popular vegan meat substitute and contains a lot of protein. It is made from curd soy milk. How do you cook tofu, what should you keep in mind when shopping? tips and recipes.

Hardly any ingredient is as versatile as tofu. It tastes good fried or grilled, fried or raw, both in salty dishes and in desserts. Tofu is available in supermarkets, health food stores and health food stores. In addition to natural tofu, there are now also spiced varieties as well as smoked and silk tofu to choose from.

Buying tofu: does it contain genetic engineering?

A large part of the world’s soy production consists of genetically modified beans. Anyone who wants to do without products made with genetic engineering should therefore pay attention to the label “Ohne Gentechnik”. No genetically modified ingredients may be used in organic products either.

Tofu is made from soybeans

To make tofu, soaked beans are pureed with water and then filtered to separate the liquid parts, known as soy milk, from the fibrous parts. In the next step, coagulants ensure that the protein in the soy milk flocks. This is then pressed into blocks and pasteurized. Because this process is similar to traditional quark or cheese making, tofu is sometimes referred to as soy sauce or soy cheese.

Prepare the tofu properly


Delicious combination: Tofu tastes extra good when fried in a wok with different kinds of vegetables.

Natural tofu is relatively tasteless. It is therefore advisable to marinate or season it well before further processing. A simple marinade can be prepared with, for example, ginger, garlic, curry and soy sauce or lime juice. Marinate the diced or sliced ​​tofu in it for one to two hours, depending on your taste. It can then be used in a variety of ways, for example as an ingredient in soups, as an ingredient in casseroles, stir-fries or as a filling in dumplings.

It goes well with vegetables, rice or potatoes and can be grilled, fried or baked. While we use tofu almost exclusively for vegetarian or vegan dishes, in Asia it is often combined with meat or fish.

Fry the tofu crispy

To make the tofu crispy, you can squeeze it for about 10 to 15 minutes before frying it. To do this, place the tofu block between two kitchen towels or paper and weigh it down with, for example, a saucepan so that excess liquid drains out. Another option: cut the tofu into slices or cubes and turn them into a little starch before frying. It is also important to fry the tofu as hot as possible, ie at a high temperature.

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Fried tofu with vegetables and mushrooms is served in a bowl.  © NDR Photo: Tarik Rose

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Smoked tofu tastes fried or raw

Smoked tofu is brownish, relatively firm and has an intense smoky aroma. It tastes very good in a salad or sliced ​​on bread. It can also be fried just as well, for example in a wok with different kinds of vegetables. Grated or cut into small cubes, it also tastes good as vegan Bolognese sauce with pasta.

Silk tofu for desserts and creams

Raspberry mass in a bowl.  © NDR Photo: Claudia Timmann

Silk tofu is especially suitable for making sweet desserts.

Silk tofu is particularly soft and still contains a lot of liquid. It is very suitable for making creams and sauces. It can, for example, be pureed into ice cream, fruity desserts or hearty dips and dressings. It can also be used mashed in vegan cuisine as a substitute for cream, for example for creamy vegetable soups or mousse au chocolat. Silk tofu is also a good substitute for eggs when baking, for example for cheesecake. Silk tofu, on the other hand, is less suitable for frying because it decomposes quickly.

Tofu: High in protein and low in calories

Tofu is low in calories and rich in vitamins and especially protein. It is therefore particularly suitable for a vegetarian or vegan diet. But: Not everyone tolerates tofu, as soy can trigger allergic reactions. Especially people with birch pollen allergy should be careful with soy products.

Seitan: Wheat-based alternative

If you are looking for a plant-based alternative to meat but do not like tofu or do not tolerate it, you can try seitan. It is made from wheat. Seitan can be roasted, fried and grilled and its texture is very reminiscent of meat. However, seitan contains a lot of gluten and is therefore not suitable for people with gluten intolerance.

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This topic in the program:

Eat better! | 08.05.2022 | 16:30

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