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1 Healthy Stir-Fry firm tofu with your favorite vegetables and seasonings. 2  Blend soft tofu with your favorite fruits (and honey or other natural sweeteners to taste) in a blender or food processor and serve for breakfast or dessert. 3  Add cubes of tofu to miso soup. In addition to the nutrients highlighted in our ratings chart, an in-depth nutritional profile for Tofu is also available. 2  This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.
A staple in Asia for 2,000 years, tofu is known for its extraordinary nutritional benefits, as well as its versatility. Tofu, also known as soya curd, is a soft cheese-like food made by curdling soya milk with a coagulant.Tofu is a rather bland tasting product that easily absorbs the flavours of the other ingredients. Tofu is sold in water-filled packs or in aseptic cartons.oft tofu-Soft tofu is more suited for recipes in which tofu needs to be blended. Silken tofu-Silken tofu has a creamy structure and is also used in blended dishes. In Japan, silken tofu is consumed as such with some soy sauce. Rich in Nutrients-Tofu is rich in both high quality protein and B-vitamins.