Legume
Tofu
A mild, protein-rich curd made from soybeans, easy to season and a complete plant protein.
🌱 What it is
Tofu is made by curdling fresh soy milk and pressing the curds into blocks, the same basic idea as cheesemaking but from soybeans instead of dairy. Firmness ranges from silken to extra-firm.
✨ How it may help
- May help support heart health in place of saturated-fat-rich proteins
- May help support comfort through menopause with plant isoflavones
- Supplies complete plant protein with all essential amino acids
- May help support healthy cholesterol levels
🥄 How to use it
Press firm tofu and pan-sear, bake, or add to stir-fries and soups; blend silken tofu into smoothies or creamy sauces.
🥗 Nutrition
Per 1/2 cup firm tofu (126g) · about 94 calories
- Protein 10g
- Calcium 100mg
- Iron 1.4mg
- Isoflavones ~20mg
Source: USDA FoodData Central
⚖️ Caution
Favor whole, minimally processed tofu over highly processed soy isolates; a soy allergy is a clear reason to avoid it, and those with thyroid conditions should ensure adequate iodine intake.
🍃 A note from nature
A humble bean, pressed and simple, made into something that feeds a family well.