Learn this homemade tofu recipe for a protein boost in your diet!

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Tofu is a nutrient-dense food that is made from soy milk. It is high in protein and contains all essential amino acids that meet your needs. While it is easily available, you can make it at home as well. Making this delicious protein food at home might seem challenging, but it is surprisingly easy with the right steps. With a few key ingredients and a little patience, you can turn ordinary soybeans into a healthful and tasty homemade tofu. So, get ready for a new experience as we will walk you through the process of creating delicious, homemade tofu from scratch. Here's how to make tofu at home.

What is tofu?

Tofu, also known as bean curd, is a plant-based protein made from soybeans. It is made by coagulating soy milk and pressing the resulting curds into solid white blocks. Tofu is a highly digestible, buttery, smooth-textured, cheese-like meal created by curdling fresh hot soymilk with one or more coagulants. Tofu, which originated in China, is a high-protein food that includes all 9 essential amino acids required for a healthy and balanced diet, as found in a study in Medicine. It also has a neutral taste, making it versatile as it absorbs the different flavours of spices, sauces, and marinades used in cooking. It is a staple in vegetarian and vegan diets due to its high protein content and ability to mimic the texture of meat in various recipes. Important nutrients present in tofu are calcium, iron, and magnesium.

How to make tofu at home?

Here an expert-approved recipes for how to make tofu at home:

Ingredients:

2 cups of dried soybeans

10 cups water

2-3 tablespoons of lemon juice or vinegar (coagulant)

Method:

1. Soak 2 cups of dried soybeans in water for 8-12 hours or overnight. After soaking, the beans will double in size.

2. Drain the soaked beans and blend them with 8 cups of fresh water in batches. Blend until smooth to make soy milk.

3. Pour the blended mixture into a large pot, bring to a boil, and simmer for about 10 minutes, stirring frequently to avoid sticking.

4. Use a cheesecloth or nut milk bag to strain the cooked mixture into a bowl, separating the soy milk from the pulp. The strained liquid is your soy milk.

5. Heat the soy milk again until it's hot but not boiling. Now add 2-3 tablespoons of lemon juice or vinegar to the soy milk and turn off the heat. Stir gently and allow the curd to form. Let it sit for 15-20 minutes.

6. Once curd has formed, transfer it to a tofu mould or a strainer lined with cheesecloth. Press the curd for 20-30 minutes by placing a weight on top to drain excess water.

7. Once firm, your homemade tofu is ready. Store it in water in the refrigerator and use it within a week.

6 health benefits of tofu

Here are some potential health benefits of tofu that should convince you to make this delicious food a part of your diet:

1. Rich in protein

Tofu, made from soybeans, is a high-quality source of plant-based protein. It can be a nutritious substitute for meat for vegetarians and vegans. According to the US Department of Agriculture, half a cup of firm tofu contains 21.8 grams of protein, 181 calories, and 11 grams of fat. Plus, it contains all 9 essential amino acids, which your body cannot produce on its own. Its complete protein composition promotes muscle repair and growth, making it a nutritious supplement to any diet.

2. Aids in weight loss

Due to its high protein content and low calorie count, it is touted as an excellent food for weight loss. Protein increases satiety, helping curb appetite and prevent overeating. Plus, a study published in Food Science and Nutrition discovered that tofu can help women with polycystic ovary syndrome (PCOS) to lose weight.

3. Improves digestion

“Tofu contains nutritional fibre, which helps to promote digestive health and prevent constipation. Fibre-rich foods, such as tofu, stimulate regular bowel movements, aid in the elimination of waste and toxins from the body, and encourage the growth of healthy gut bacteria,” explains dietician Ramya B. Plus, the probiotics that are created when some tofu types ferment can also improve digestive health.

4. Regulates blood sugar

It has a low glycaemic index (GI), which means that it raises blood sugar levels gradually and steadily when compared to high-GI foods. According to a study published in the Journal of Clinical Endocrinology and Metabolism, people with gestational diabetes experienced a significant reduction in blood sugar and insulin levels after consuming a soy protein-rich diet for six weeks, compared to those who did not include soy protein in their diet.

5. Lowers cholesterol levels

“Soy-based products like tofu have been shown to reduce LDL ("bad") cholesterol, which can reduce the risk of heart disease. Regular tofu consumption may support cardiovascular health,” explains the expert.

6. Balances hormone levels

“Tofu contains phytoestrogens known as isoflavones, which can help balance hormone levels in the body. Isoflavones are linked to reducing menopausal symptoms and may have protective effects against breast cancer and prostate cancer” explains the expert. However, more research is needed to prove the claim.

Know the side effects of tofu

While it is generally healthy, there are some potential side effects, as pointed out by the expert.

1. Digestive issues: For some, it can cause bloating, gas, or discomfort, particularly if they have difficulty digesting soy products.

2. Thyroid issues: It contains goitrogens, compounds that may interfere with thyroid function, particularly in individuals with iodine deficiencies.

3. Hormonal effects: The isoflavones in tofu mimic oestrogen in the body, which can have an impact on hormone-sensitive conditions like breast cancer, though research is ongoing and inconclusive.

4. Allergies: Some people may be allergic to soy, experiencing symptoms like swelling, hives, or difficulty breathing.

5. Kidney stones: It is high in oxalates, which could contribute to kidney stone formation in susceptible individuals.

Frequently Asked Questions

1. Is it okay to eat tofu every day?

Yes, it is generally okay to eat it every day in moderation. It is a highly nutritious, plant-based source of protein, packed with essential vitamins and minerals like calcium, iron, magnesium, and phosphorus. For most people, eating it regularly can offer several health benefits, such as better heart health, weight loss and balanced hormones.

2. Is tofu just paneer?

Paneer and tofu are two distinct foods, despite their similar appearance. Paneer is a cheese, whereas tofu is made from soybeans. They are both vegetarian sources of protein and calcium, with moderate flavours and soft texture. While they are different they may be used interchangeably for these reasons in certain recipes.