• TOFU
  • General Information
  • Making Tofu at Home
  • Recipes
  • Tofu...Simply Delicious recipe brochure"
• WHOLE SOYBEANS
  • Soybean Cooking Methods
  • Roasting Instructions
  • Buying Soybeans
  • Storing
  • Did You Know?
  • Recipes
• TVP, SOY FLOUR AND SOY MILK
  • Recipes
• SOYFOOD RECIPE WWW LINKS
  • The Recipe Directory
  • The World of Tofu
  • My Menus
  • Soyfoods Cookbook
  • Superior tofu

General Information on Tofu

WHAT IS TOFU?

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Tofu, also known as bean curd, is a cheese-like food made by curdling fresh soymilk, much like cottage cheese is made from cow’s milk. The curds are then pressed into cakes. Depending on how much liquid is expelled during the pressing, the resulting tofu may be labelled soft or firm. There are two common types of tofu available, cotton and silken. The silken tofu has a smoother, custard-like texture.

BUYING TOFU

Tofu can be found in the refrigerated produce section of most grocery stores. A larger variety of tofu, including low-fat and flavoured types are available at health food stores. All tofu packages are marked with an expiration date. Cotton tofu is packed in water and must be refrigerated. Silken tofu is vacuum sealed and does not need to be chilled until opened. It has a long shelf life when unopened.

CHOOSING THE RIGHT TOFU

In general, firm tofu is good to use if you want the tofu to hold its shape well, such as when grilling. Softer varieties are good for pureeing and mashing. You can use either in many recipes. Silken tofu has a smoother texture than regular tofu. It is especially good in dips, sauces and puddings, or whenever you want a "creamy" consistency.

TOFU TIPS

Pressing: If it is important that the tofu hold its shape, you can make it firmer by pressing it yourself. Wrap a block of tofu in a clean cloth towel, and press it under a weight for 15 minutes. The weight should be such that the sides of the tofu bulge, but not split.

Freezing: Cotton tofu freezes well. Thawed tofu is chewier than fresh tofu and absorbs flavour readily. Just wrap a block of drained tofu in plastic wrap and freeze. Thaw the tofu in the refrigerator or microwave, then squeeze out the excess liquid before using.

Making Tofu at Home

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Materials and Equipment

1 cup soybeans. (Soak overnight in 4 cups of water)
1 ½ teaspoon (8 mL) powdered nigari OR 2 teaspoons (10 mL) Epsom salts dissolved and thoroughly mixed in 1 cup (250 mL) water.
These salts are precipitants of the soy protein. The nigari is the traditional ingredient, and is an extract of seawater rich in calcium and magnesium chlorides. It can be bought in Chinese grocery stores and some health food stores.

Blender or food processor
Heavy cooking pot
Coarse Sieve
Strong, clean dish towel or heavy cotton material
Two other pots or bowls
Wooden spoon
Pressing device -- can be made from a 2 quart plastic ice cream carton. Poke bottom and side full of holes with a strong fork (poke from inside out). Cut down lid to fit inside container.

Method

1. Drain soaked soybeans, add 2 2/3 cups (665 mL) water and blend two cups at a time on high speed for about 30 seconds.
2. Bring 5 cups (1.2 L) water to a boil in a large saucepan. Brush the rim of the saucepan with cooking oil to prevent boil over.
3. Stir the soy puree into the boiling water and continue to heat on high heat, stirring often. When puree suddenly boils up take pot off heat immediately.
4. Line the sieve with the straining cloth and place over clean pot or bowl. Pour hot puree through the press cloth and sieve. Quickly rinse the cooking pot and rebrush rim with oil.
5. Twist and press the cloth to squeeze as much milk as possible from the grits. Open cloth and gently shake grits and press again. Empty grits into 2 cups warm water in saucepan, stir and return to press cloth, squeezing out the additional milk.
6. Pour soy milk into the heavy pot and quickly bring to a boil, stirring constantly. Cook on low heat for 5 to 7 minutes. Turn off heat.
7. Add 1/3 cup (80 mL) of the precipitant solution while stirring vigorously 5 or 6 times. Stop stirring and sprinkle 1/3 cup more precipitant solution onto the milk. Stir a bit more. Cover pot and wait for curds to form (about 3 minutes).
8. Sprinkle remaining 1/3 cup (80 mL) precipitant over surface of the milk. Carefully and very slowly stir the top ½ inch of curdling milk for 15 to 20 seconds. Cover pot and wait 3 minutes (6 minutes if using Epsom salts). White aggregates of curds should now be present in pale yellow whey.
9. Rinse straining cloth clean and use it to line your pressing box. Single layer of cloth, rest hangs over the top. Place pressing box and straining cloth in sieve and pour in the curds and whey. Drain. Fold edges of cloth over top of the curds.
10. Place pressing box in convenient container to catch whey. Put lid on top of folded cloth. Place small bowl 2/3 filled with water on top of lid and weight it down with a clean brick or similar weight. Leave 15 - 20 minutes by which time whey should have stopped dripping.
11. Remove weight and carefully place the pressed curds (still in the cloth) in cold water in a large bowl. Remove cloth carefully without letting pressed curds out of the water.
12. Leave curd cake under water until firm (2 to 5 minutes). You now have tofu. Cut and drain. It can be used right away, or stored in the refrigerator in water. Change the water every day, and the tofu can be kept up to 10 days.

Tofu Recipes

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Mix ingredients together. Knead for a few minutes. Shape into patties and bake on a lightly oiled cookie sheet at 325F for 20-25 minutes. Serve on a bun with your favourite condiments.

In a large bowl, mash the tofu with a fork (it will be crumbly). Add the celery, onion, mayonnaise, mustard, salt and pepper. Serve the spread on bread or in a pita pocket.

Sauté onion in saucepan in oil until transparent. Add tomato and garlic, continuing to sauté for 2 - 3 minutes Add basil, salt and pepper. Blend in soy milk. Cook, stirring constantly, for one minute.

Remove from heat and cool briefly. Add in tofu. Transfer to a food processor and puree until smooth. Serve hot or chilled.

Combine vegetables and tofu in a large mixing or salad bowl. Add rest of ingredients and mix gently to combine. Marinate at room temperature for 30 minutes. Add seasoning and serve.

WHOLE SOYBEANS

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Whole soybeans are a versatile food that can be used in breads, main dishes and snacks. Try these delicious recipes, then use your imagination to think of other delicious ways to incorporate soybeans into your meals.

SOYBEAN COOKING METHODS

Dried soybeans are prepared and used in ways similar to other dried beans and peas. Soybeans are soaked, and cooked or roasted before being used in various recipes.

454 g (1 lb) = 550 mL (2.5 cups) dry soybeans.
250 mL (1 cup) dry soybeans makes 625 - 750 mL (2 1/2 - 3 cups) soaked, cooked soybeans

Soaking

To prepare for cooking or roasting, wash soybeans thoroughly and drain. For every 250 mL (1 cup) of dry soybeans, add 750 mL (3 cups) cold water and 5 mL (1 tsp) salt and soak using one of the following methods.

• Conventional
  • Soak overnight or for 8-10 hours. Drain. Beans soaked using this method will keep their shape better and have a more uniform texture.
• Quick Soak
  • In a large saucepan, combine the dry soybeans and water over high heat. Bring to a boil and simmer for 2 minutes. Remove from heat and let stand 1 hour. Drain.

Cooking

After soaking, cook the soybeans using on of the following methods. They are then ready to be used in your favourite recipe.

• Conventional
  • Put soaked soybeans in a deep heavy saucepan with enough hot fresh water to cover. Add 5 mL (1 tsp) salt and 30 mL (2 tsp) vegetable oil. Cover. Bring to a boil and simmer for 3-4 hours or until tender. Add more liquid during cooking if necessary. Cool.
• Pressure Cooking
  • To a pressure cooker, add soybeans, fresh water and 30 mL (2 tsp) vegetable oil. Cook 20 minutes at 15 lbs pressure. Cool.

  Slow Cooking

  • To a crock pot, add soybeans, hot fresh water to cover, 5 mL (1 tsp) salt and 30 mL (2 tsp) vegetable oil. Cook on high heat for 6-8 hours or until tender. Cool

ROASTING

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Roasted soybeans make delicious and nutritious snacks. Leave them whole or crush them to add to cakes, cookies and other bakery products. If desired, salt, garlic onion and other seasonings and spices may be added immediately after roasting.

• Oven Roasted Method
  • Spread soaked soybeans in a single layer on a tea or paper towel and pat dry. Lightly grease a cookie sheet with vegetable oil. Transfer the dried soybeans to this sheet. Roast in 180 C (350 F) oven for 40-50 minutes or until soybeans are lightly browned and crunchy. Stir or shake the pan frequently for even roasting and to prevent sticking.
• Electric Frying Pan Method
  • Pat dry soaked soybeans. Roast a single layer of soybeans in a lightly greased electric frying pan at 180 C (350 F) for 40-50 minutes or until lightly brown and crunchy. Stir occasionally.
• Deep Frying Method
  • Spread soaked soybeans in a single layer on a tea or paper towel and air dry for 1 hour. Place 250 mL (1 cup) soybeans in frying basket and cook 8-10 minutes in a deep fat at 180 C (350 F). remove the soybeans from fat and drain on paper towels.

BUYING SOYBEANS

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Dry soybeans can be purchased a t bulk food stores and some supermarkets. For extra convenience, canned soybeans are also available. These soybeans are already soaked and cooked; rinse them and they are ready to use in recipes. Look for them in Health Food stores or ask your local grocery store manager to stock them. If you grow soybeans, all are edible, but the white hilum varieties are traditionally known as "food quality" beans.

STORING

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Dry soybeans store well in a dry cool place. Cooked soybeans can be stored in cooking water in air-tight containers in the refrigerator for up to three weeks. They can also be drained, put in plastic containers and frozen.

OTHER SOYFOODS

Soybeans are processed into many foods. They include tofu, soymilk, soy flour, tempeh and textured soy protein.

DID YOU KNOW?

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Soybeans are a source of many essential nutrients.
One serving of cooked soybeans (1/2 cup) contains:
14 g protein 1.8g fiber
88 mg calcium 4.4 mg iron
plus folic acid and other important B-vitamins.

Soybeans have been used as important protein source for people in Asia for over five thousand years.

SOME SOYBEAN STARTER IDEAS

• add a cup of cooked soybeans to your favourite soup
• use cooked soybeans in your next batch of chili
• enhance your favourite snack recipe by adding roasted soybeans
• use soybeans as a replacement in any recipe that calls for other kinds or beans
• add mayonnaise and seasonings to chopped cooked soybeans to make a sandwich spread

SOYBEAN RECIPES

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Combine the above ingredients in a large bowl. In a small saucepan, mix together

Boil the sauce, then pour over bean mixture. Mix throughly. Referigerate 24 hours before serving. Drain salad before serving. Save marinade to store any left over salad. Makes 12 servings.

Unroll crescent dough and shape into rectangle on a large cookie sheet. Seal perforations. Spread pizza sauce as a base. In layers, sprinkle the soybeans, mozzarella cheese, green peppers and Parmesan cheese. Bake at 180 C (350 F) for 10-13 minutes or until crust is golden brown. Makes 4 servings.

Combine rolled oats, wheat germ and soy flour. Add raisons, sesame seeds, sunflower seeds, roasted soys and dates. Add spices; mix throughly. Combine honey and soy oil; pour over dry ingredients; mix well. Spread in roasting pan; bake in 120 C (250 F) oven 1 1/2 hours, stirring every 15 minutes. Cool. Store in air-tight container.

This crunchy granola may be served as a dry cereal or as a snack. Sugar is not necessary. Makes 10 servings of 125 mL or 1/2 cup each.

TVP, SOY FLOUR AND SOYMILK RECIPES

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Combine soymilk and orange juice in blender. Pour into chilled glasses and add sparkling water.

Combine corn meal, flours, baking powder and salt. Melt margarine and combine with maple syrup, egg and milk. Combine with flour mixture. Pour into oiled 8" x 8" pan. Bake at 425 F (220 C) for 20 minutes.

Spoon cherry pie filling into shallow baking dish. Combine soy flour, oatmeal, cinnamon and brown sugar. Stir melted margarine into flour mixture and mix well. Spoon over pie filling. Bake at 350 F (180 C) for 25 minutes.