In the gourmet gallery, tofu is reckoned as a star performer. But what is it after all? Only a soft, pale white block of mashed soyabeans or is there more to the story? Employed as a hero ingredient in Asian
and vegetarian recipes, tofu is high in protein with a subtle flavour and is derived from the seed of the soya plant.
Much-touted tofu
Notably, tofu is increasingly becoming a key component in healthy cooking. “I think it is gaining prominence because of its adaptability, ability to absorb flavours and its effectiveness as a meat substitute,” shares ace nutritionist Aayrin Memon from Bhailal Amin General Hospital, Vadodara.
“In Asian cuisine, it aligns seamlessly with traditional dishes, namely mapo tofu (Sichuan Chinese dish), where it replaces pork while retaining a meaty texture, and agedashi tofu (Japanese dish), in which crisp fried tofu is served in a light dashi broth. In Indian and fusion vegetarian culinary delights, dishes like tofu tikka masala demonstrate how tofu can replicate the richness and mouthfeel of paneer or meat, making it ideal for plant-based diets,” she further explains.
Dietician Kanikka Malhotra affirms: “Tofu’s rising fame can be attributed to its neutral taste, capacity to suck up spices and its status as a complete plant protein amid the surge of veganism and sustainability demands.”
Palatable edibles include tofu bhurji (spicy crumbled scramble like anda bhurji, perfect with roti), tofu tikka masala (marinated cubes in creamy gravy) and vegetarian pho (replacing beef).
Tofu’s popularity also largely lies in “affordability, wide availability, ease in preparing delicacies and its ‘neatly fitting’ position in veggie meals and vegan diets,” claims functional nutritionist Mugdha Pradhan, CEO and founder of iThrive, a Pune-based health and wellness platform.
“In many Asian menus, tofu works well because it is suitable for stir-fries, miso soup, mapo-style items and curries,” she informs.
However, she cautions that tofu’s hype is often much dictated by “convenience and the global craze surrounding cruelty-free, plant-based trends than by its nutritional superiority. Many individuals in fact — especially in the Indian context — digest and utilise animal proteins, dairy products or fermented foods far more efficiently than the unfermented soy.”
