Tofu and tofu dishes are becoming more common in Australia as people are choosing to eat more plant-based proteins for reasons related to health, the environment and animal rights.
Tofu comes in different textures (soft, silken, firm, very firm) and selecting which texture to choose depends on the dish you’re making, for example, you would need a firm tofu for the BBQ. Tofu is a versatile food that absorbs the flavours of a dish, and we recommend people try to choose unflavoured tofu and then make a marinade at home (it'll be fresher and less salty).
Should we be eating more tofu?
Tofu is made from soybeans and can be included regularly in the diets of people who do or don’t eat meat. But sadly, tofu is another food that can carry stigma in Australia.
Tofu is a highly nutritious meat alternative as it is one of the few plant-based foods that provides all nine essential amino acids. If you’re unsure how to prepare it, we suggest you start with firm plain tofu, which can be purchased from the ‘meat alternatives’ fridge section of major supermarkets. When ready, you can marinate your tofu to add flavour (see tofu stir fry recipe), fry it to make salt and pepper tofu or try a high protein tofu scramble for breakfast. Once you’re more confident, you can experiment with different textures, silken, regular, firm or extra firm. Remember, one size does not fit all, and there are plenty of ways to achieve sustainable nutrition; it is about finding what works for your family.