Soft tofu is a popular soy-based food that is known for its smooth texture and mild flavor. One ounce of soft tofu made with nigari, calcium sulfate, and magnesium chloride contains only 17 calories. It's a perfect addition to a healthy diet that is low in calories yet rich in nutrients.
Needless to say, soft tofu is a great source of various nutrients that your body needs to function properly. It is especially rich in protein, iron, manganese, and selenium among other essential minerals and vitamins.
In this article, we'll explore the benefits and uses of soft tofu and some delicious recipes you can try at home.
What is Soft Tofu?
Soft tofu, also known as silken tofu, is a type of tofu that has not been pressed, resulting in a custard-like texture. It is made from soy milk that has been curdled with a coagulant called nigari, calcium sulfate, or magnesium chloride. Soft tofu is a versatile ingredient that can be used in both sweet and savory dishes as a substitute for dairy products. It can be blended into smoothies, added to soups and stews, or used as a base for desserts like cheesecake or mousse.
How Many Calories are in Soft Tofu?
One ounce of soft tofu made with nigari, calcium sulfate, and magnesium chloride contains only 17 calories, making it an ideal food for weight loss.
What Nutrients are in Soft Tofu?
Soft tofu is an excellent source of protein, containing around 3 grams of protein per ounce. It is also a good source of iron, manganese, selenium, and calcium. Additionally, it is low in fat, cholesterol-free, and contains no saturated fat.
Is Soft Tofu Good for Weight Loss?
Soft tofu is an excellent food for weight loss because it is low in calories, high in protein, and low in fat. It can help you feel full and satisfied for longer, making it easier to stick to a healthy eating plan.
Does Soft Tofu Contain Calcium?
Soft tofu is an excellent source of calcium, a mineral that is essential for healthy bones and teeth. One ounce of soft tofu made with nigari, calcium sulfate, or magnesium chloride contains around 10% of the recommended daily intake of calcium.
Can Soft Tofu Help Lower Cholesterol?
Soft tofu may help lower cholesterol levels in the body. Its high protein content can lower LDL cholesterol, known as the 'bad' cholesterol, and increase HDL cholesterol, known as the 'good' cholesterol. Additionally, soft tofu contains no cholesterol or saturated fat, making it an ideal food for maintaining healthy cholesterol levels.
How to Use Soft Tofu in Cooking
Soft tofu is a versatile ingredient that can be used in many different types of dishes. It can be blended into smoothies, added to soups and stews, or used as a base for desserts like cheesecake or mousse. Soft tofu can also be pan-fried, baked, or grilled and used as a substitute for meat or other protein sources.
Soft Tofu Vs Firm Tofu: What's the Difference?
The main difference between soft tofu and firm tofu is their texture. Soft tofu is smooth and custard-like, while firm tofu is dense and chewy. Firm tofu is often used in savory dishes like stir-fries and curries, while soft tofu is more commonly used in desserts and smoothies.
Soft Tofu Recipes to Try
Here are some delicious soft tofu recipes to try: - Soft tofu chocolate mousse
- Soft tofu smoothie
- Soft tofu stir-fry
- Soft tofu cheesecake
- Soft tofu noodle soup
Where to Buy Soft Tofu
Soft tofu can be found in most grocery stores and health food stores. Look for it in the refrigerated section next to other tofu products. Many Asian grocery stores also sell soft tofu, and you may be able to find a wider variety of brands and types there.
Eating soft tofu regularly can provide your body with the necessary nutrients it needs to perform well.
FAQs About Soft Tofu (Nigari)
1. What is soft tofu?
Soft tofu is a type of tofu that has a high water content and a delicate, silky texture. It is made from soybeans through a process of coagulating soy milk with a curdling agent.
2. What is Nigari?
Nigari is a traditional coagulant made from seawater, consisting mainly of magnesium chloride, but also containing other minerals such as calcium sulfate. Nigari is often used as a coagulating agent in the production of tofu.
3. Is soft tofu healthy?
Yes, soft tofu is considered to be a healthy food. It is low in calories and fat, but high in protein, fiber, and various vitamins and minerals. It is also a good source of calcium for people who are lactose intolerant.
4. What dishes can you make with soft tofu?
Soft tofu is a versatile ingredient that can be used in both sweet and savory dishes. It can be used as a protein source in stir-fries or soups, as a base for smoothies or dips, or in desserts like pudding or mousse.
5. How should you store soft tofu?
Soft tofu should be stored in the refrigerator in water and consumed within a few days of purchase. To keep it fresh for longer, you can also freeze soft tofu, although its texture may change once it has been frozen and thawed.