Of all the possible protein sources you could eat, tofu has to be the most versatile, and the healthiest. It is made from soybeans, and is high in protein, low in fat, and also contains good amounts of calcium and some B vitamins.
There are two main types of tofu, regular and silken tofu. Regular tofu comes floating in water in a small tub. It needs to be refrigerated and used within a few days. It is best used crumbled, sliced or diced, and can be marinated to absorb different flavors. It can be baked, fried, or added to soups, stews and curries.
Silken tofu has a creamier texture which blends particularly well, to make quiches, desserts, smoothies etc. It doesn’t hold its shape well, so doesn’t work so well sliced. It often comes vacuum packed and doesn’t need to be refrigerated. It keeps for several months.
There are hundreds of different recipes available, and even some whole cookbooks focusing just on tofu. Every style of cuisine can be recreated, so search vegetarian websites or buy a good cookbook, and enjoy the diversity of this nutritional powerhouse.
The following recipes are from The Veg-Feasting Cookbook, by Vegetarians of Washington: