Tofu

• Tofu can be marinated and pan-fried or baked until golden brown and crispy to add a protein boost to salads, grain bowls, and stir-fries. This method is excellent for adding flavor and texture to vegetable-based dishes.
• Silken tofu's creamy texture makes it an excellent base for vegan smoothies, desserts like mousses and puddings, and even creamy sauces for pasta or vegetables. It blends seamlessly and adds a subtle richness.
• Firm or extra-firm tofu can be crumbled and seasoned to mimic scrambled eggs in vegan breakfast dishes. The texture can be enhanced with black salt (kala namak) for an eggy flavor.
• Tofu is often deep-fried to create a light and crispy coating. Fried tofu is used in many Asian dishes such as mapo tofu or served with a flavorful dipping sauce as an appetizer.
• Tofu is a key ingredient in many Asian soups and stews, where it absorbs the flavors of the broth and other ingredients. It provides a soft and comforting texture.
• Grilled or barbecued tofu steaks marinated in savory sauces make a satisfying main course for vegetarians and vegans. The marinade penetrates the tofu, giving it a delicious flavor when grilled.

• Excellent source of plant-based protein for muscle building and repair.
• Rich in iron, supporting healthy red blood cell production and energy levels.
• Contains essential amino acids necessary for various bodily functions.
• May help lower bad cholesterol levels, promoting heart health.
• Good source of calcium and manganese for strong bones and overall bone health.
• Offers isoflavones, which may have antioxidant and anti-inflammatory properties.

Tofu should be stored in the refrigerator. Fresh tofu, once opened, should be submerged in fresh water in an airtight container and changed daily. This helps maintain its moisture and prevents bacterial growth. Firm tofu can last up to a week when stored properly, while silken tofu may have a longer shelf life due to its higher water content, but check the expiration date. Freezing tofu is also an option, which changes its texture, making it chewier and more absorbent, great for marinades.