Soft Tofu (Prepared with Magnesium Chloride or Nigari)
Soft tofu, a delicate yet versatile food, is made by coagulating soy milk with magnesium chloride (also known as nigari), a mineral salt that plays a key role in the tofu-making process. This plant-based ingredient is known for its smooth texture and mild flavor, making it an excellent addition to a variety of savory and sweet dishes. It is particularly loved in vegetarian and vegan cooking for its ability to absorb the flavors of spices and seasonings, creating a rich, protein-packed option for various recipes.
Nutritional Information
| Nutrient | Amount per Serving |
|---|---|
| Energy | 61.0 kcal |
| Protein | 7.17 g |
| Total Fat | 3.69 g |
| Saturated Fat | 0.533 g |
| Carbohydrates | 1.18 g |
| Fiber | 0.2 g |
| Sugars | 0.7 g |
| Calcium | 111.0 mg |
| Iron | 1.11 mg |
| Magnesium | 27.0 mg |
| Phosphorus | 92.0 mg |
| Potassium | 120.0 mg |
| Sodium | 8.0 mg |
| Zinc | 0.64 mg |
| Copper | 0.157 mcg |
| Manganese | 0.389 mg |
| Selenium | 8.9 mcg |
| Vitamin C | 0.2 mg |
| Thiamin (B1) | 0.047 mg |
| Riboflavin (B2) | 0.037 mg |
| Niacin (B3) | 0.535 mg |
| Vitamin B6 | 0.052 mg |
| Folate | 44.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.01 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Soft tofu is made from soybeans, which are one of the eight major allergens. If you are allergic to soy, it is important to avoid soft tofu. Additionally, check for any cross-contamination with other allergens during production or packaging.
Dietary Preferences
Soft tofu is an excellent choice for those following vegetarian, vegan, or dairy-free diets. It is also gluten-free, making it suitable for individuals with gluten sensitivities or celiac disease. Its low carbohydrate content makes it an appropriate option for low-carb or keto diets, while its high protein content provides a solid plant-based protein source for those looking to reduce their meat consumption.
Advice
Soft tofu’s mild flavor and creamy texture allow it to be used in a variety of dishes, from soups and smoothies to stir-fries and desserts. If you’re unfamiliar with using tofu, it is best to press out excess water from the tofu before using it in savory dishes, which will improve the texture. For smoothies or creamy desserts, simply blend the tofu with your choice of sweeteners, fruit, or flavorings. When cooked, it absorbs flavors well, so experiment with spices and seasonings to customize your dishes.
Conclusion
Soft tofu is a nutrient-dense, versatile food that serves as a foundation for countless recipes. Rich in plant-based protein, minerals like calcium and iron, and low in calories, it is a healthy and satisfying choice for a variety of dietary needs. Whether you’re crafting a savory dish or a sweet treat, soft tofu can easily be incorporated into your culinary repertoire, making it an excellent addition to a healthy and balanced diet.
