Steam Cooking Tofu: A Healthy, Delicious Option

Tofu is a versatile ingredient that can be used in a variety of dishes, from salads to stews and soups. While some people enjoy the raw taste of tofu, others find it bland. One way to remove the raw soybean taste is to steam the tofu, which is considered a healthy and easy way to cook it. Steaming tofu also helps get rid of excess moisture, resulting in a silkier and less watery texture. Additionally, tofu can be steamed on the stovetop or in the microwave, making it a convenient option for those short on time.

Tofu preparation: pressing and slicing

Tofu is a soy-based food that is made by curdling soy milk and forming it into a solid block. It is a good source of plant-based protein and is used in vegetarian and vegan diets. Tofu is versatile and can be used in a variety of dishes. However, it is often considered bland and tasteless. The key to making tofu tasty is in its preparation.

Pressing tofu

Tofu contains a lot of water and pressing it helps to remove the excess moisture. This gives tofu a chewier and firmer texture, making it more satisfying to eat. Pressing tofu also makes it less likely to crumble or fall apart when cooked.

There are two ways to press tofu: with a tofu press or without one.

Using a tofu press

• Place the block of tofu in the drainage container of the tofu press.
• Nest the drainage container inside the larger container, which will collect the water released by the tofu.
• Place the press on top and attach the rubber bands to the hooks on the sides.
• Flip the hooks closed to begin pressing the tofu.
• Leave the tofu press on the counter for 20-30 minutes for a quick press, or put it in the fridge to press overnight.

Pressing tofu without a tofu press

• Line a plate with a lint-free kitchen towel or paper towels.
• Place the tofu on the towel and cover with another towel.
• Set a plate or pan on top of the tofu and weight it down with a heavy object such as a large can of food, a heavy book, or a small dumbbell weight.
• Let the tofu press for at least 30 minutes.

Slicing tofu

After pressing, the tofu is ready to be sliced. The tofu can be cut into cubes or slices, depending on the recipe. For steaming, it is recommended to cut the tofu into 1/2- to 3/4-inch cubes. For baking, cut the tofu into 1-inch cubes and spread them in a single layer on a baking sheet.

Steamer setup and cooking time

To steam tofu, you will need a steamer. If you don't have one, you can use a microwave as an alternative.

First, prepare your tofu by pressing it to remove excess water. You can use a tofu press or a heavy plate or pan to do this. Place the tofu block in the middle of a lint-free kitchen towel and cover with another towel before placing a pan or plate on top. Weight it down with a 16-20oz canned item. Press for 30 minutes if using a tofu press, or 45 minutes to 1 hour if pressing manually.

Next, set up your steamer by filling half of it with water and placing it on the stove. Bring the water to a boil over high heat. While you are waiting for the water to boil, you can prepare your tofu by cutting it into slices or cubes. Silken tofu is very delicate, so be careful not to break it. It is recommended to cut it on the serving plate to avoid transferring and to keep its original shape.

Once the water is boiling, place the tofu in the steamer. Cover and steam for 6-10 minutes. If you are using a microwave, place the tofu in a microwave-safe bowl, cover with plastic cling wrap, and microwave for about 5 minutes.

After steaming, carefully remove the tofu from the steamer and let it cool for a few minutes. Then, tilt the plate to drain off as much water as possible.

Sauce ingredients and preparation

Tofu is often associated with a bland taste, but this is not an inherent quality of tofu itself, but rather the way it is prepared. A simple way to add flavour to tofu is to steam it and serve it with a sauce.

There are many different sauces that can be used to flavour tofu. Here are some examples:

• Soy sauce, oyster sauce, garlic, scallion, coriander, black vinegar, salt, and pepper – heat oil in a small pot and drizzle it on the garlic and scallion. Then add the other seasonings and let the sauce combine.
• Soy sauce, black bean sauce, sugar, and sesame oil – combine all the ingredients in a small bowl and stir until the sugar has completely dissolved.
• Garlic, vegetable oil, mirin, soy sauce – place the garlic and vegetable oil in a microwave-safe dish and cook in the microwave on high heat for 1 and 1/2 minutes. Then, remove the dish from the microwave and add the mirin and soy sauce.
• Garlic, black vinegar, vegetarian oyster sauce, sugar, and chilli oil – mix all the ingredients together in a bowl.

Once the sauce is prepared, pour it over the tofu and serve.

Tofu serving suggestions

Tofu is a versatile ingredient that can be used in a variety of dishes, from stir-fries to sandwiches to salads. It is a great source of protein and can be a healthy, delicious, and ethical alternative to meat. Here are some serving suggestions to elevate your tofu dishes:

Marinades and Sauces:

• A simple marinade of ginger, chilli, and soy can add a flavourful kick to your tofu.
• For a sweet and sticky dish, try a marinade of soy sauce, dark brown sugar, and chilli garlic sauce.
• For a savoury dish, a garlic-soy mixture is a great option.
• A classic Chinese option is to pair tofu with a savoury soy sauce and garlic dressing.
• For a spicier option, try a garlic-ginger marinade.
• For an Indian-inspired dish, marinate tofu in a sriracha-spiced sauce.
• A unique and tasty option is a marinade of honey or agave syrup, miso, and ginger.

Cooking Methods:

• Steaming tofu is a healthy and easy way to prepare it, helping to maintain its original texture and bring out its unique taste.
• For a crispy texture, try air frying tofu after marinating it.
• Baked tofu is another option, especially when paired with a Chinese-style garlic sauce.
• For a vegetarian BBQ option, tofu can be thrown on the grill.
• Tofu can be stir-fried until crisp and golden, absorbing the flavours of the other ingredients.
• For a healthier alternative to Chinese takeout, try sautéing tofu in a dry non-stick pan until golden brown, then adding a marinade and cooking over low heat until glazed.

Dishes:

• Tofu works well in bowls, such as a peanut tofu Buddha bowl or a tofu broccoli bowl.
• For a simple and healthy breakfast, try a tofu omelette or a tofu scramble.
• Tofu can be a great addition to salads, such as a wedge salad with buffalo tofu croutons or a crispy tofu and broccoli salad.
• For a hearty option, try tofu tacos or tofu lettuce wraps.
• Tofu can be used in curries, such as a tofu and spinach curry or a Thai coconut curry tofu.
• For a comforting dish, try a tofu and spinach cannelloni.
• Tofu works well in noodle dishes, such as peanut sauce soba or stir-fried udon.
• For a vegetarian BBQ option, try BBQ avocado and smoked tofu toast.

Tofu health benefits

Tofu is a popular food made from soya beans. It is a staple ingredient in Thai and Chinese cookery and is commonly found in Asian cuisine, particularly in East and Southeast Asia. Tofu is a good source of protein, especially for vegans and vegetarians, and is also a good source of iron and calcium. It is naturally gluten-free and low in calories.

• Source of 'complete' plant protein: Tofu is a useful source of plant protein, providing all nine of the essential amino acids required for growth, repair, and functions like immunity.
• Nutrient-dense: Tofu provides a lot of nutrients relative to the amount of energy (calories) it supplies.
• May support heart health: Regular consumption of legumes, including soya, is linked to a lower risk of heart disease due to their rich phytochemical and fibre content.
• May help manage cholesterol: Consuming foods rich in isoflavones, like tofu, has been associated with reduced cholesterol levels, including a reduction in 'bad' LDL cholesterol.
• May support bone health: Isoflavones in soy may help reduce bone loss and improve bone mineral density, especially in post-menopausal women.
• May alleviate peri-menopausal symptoms: Isoflavones are phyto-oestrogens, which means they mimic a weak form of the hormone oestrogen in the body. Some women find that this helps with peri-menopausal symptoms such as poor mood and hot flushes.
• May reduce the risk of certain cancers: A moderate intake of soy foods rich in isoflavones, such as tofu, may reduce the risk of breast cancer in pre- and post-menopausal women.

Steaming is considered to be a healthy and simple way to cook tofu. It helps to maintain the tofu's original texture and brings out its unique taste.

Frequently asked questions