Tofu, one of our favorite sources of vegan protein, is made up primarily of soybeans. The legume is nutrient dense: it contains all of the essential amino acids your body needs, as well as important minerals like manganese, calcium, copper, and magnesium.
Like most plants, soybeans contain anti-nutrients, which are plant compounds that reduce the body’s ability to absorb essential nutrients. Anti-nutrients are not a major source of concern for most people, but they can become a problem for people whose diets depend heavily on grains and legumes. Luckily, there are a few ways to help break down these anti-nutrients and improve beans’ and legumes’ nutritional value.
When soybeans have been soaked for a few days (also known as the natural process of germination), they grow a little sprout–hence, sprouted tofu! Sprouting soybeans enhances the quality of nutrients and bioactive compounds, increasing their protein, amino acid, sugar, and vitamin content. The germinating process helps break down heavy starches and anti-nutrients that are harder for us to digest, and therefore increasing nutrient absorption.
The main difference between regular and sprouted tofu is the nutritional content: the sprouted variety offers almost 20% more protein and 3 times as much calcium than regular. Some folks say that sprouted tofu also offers a cleaner taste, but we’ll let you be the judge of that!
If you’re interested in cooking your own sprouted tofu, we recommend treating it the same way you would treat regular tofu. Here are a few of our favorite recipes:
Black Pepper Tofu and Eggplant
General Tso’s Tofu
Southwest Tofu Scramble
FAQs
When soybeans have been soaked for a few days (also known as the natural process of germination), they grow a little sprout–hence, sprouted tofu! Sprouting soybeans enhances the quality of nutrients and bioactive compounds, increasing their protein, amino acid, sugar, and vitamin content.
What is sprouted tofu? ›
Sprouted tofu is used just like regular tofu. Cooked soybeans are used to form regular tofu, while sprouted soybeans are used to make sprouted tofu. On the other hand, Sprouting is the process where seeds are allowed to soak and then waiting for them to germinate and sprout (Ojha et al., 2014).
Does sprouted tofu taste the same as regular tofu? ›
When it comes to appearance and flavor, regular and sprouted tofu are virtually indistinguishable. Some people claim that sprouted tofu has a cleaner taste and a more pleasant aroma, but most people can't tell the difference, especially when blended in a smoothie, dressed in a salad, or tossed into a stir-fry.
How to eat sprouted tofu? ›
You'll typically find two options: firm and extra-firm. Firm sprouted tofu has a softer texture and is great for dishes like stir-fries, curries, and soups. Extra-firm sprouted tofu, on the other hand, holds its shape better and is perfect for grilling, baking, or pan-frying.
Is sprouted tofu easy to digest? ›
Tofu is typically thought of as a salt or acid-coagulated water-based gel containing soy lipids and proteins trapped within its gel networks. Sprouted tofu is easier to digest and contains more nutrients than regular tofu.
How long does sprouted tofu last in the fridge? ›
If it's opened, refrigerated tofu is generally good for 3 to 5 days, as long as you've stored it properly. Any more than that, and there's a risk it may have started to spoil, especially if the refrigerator door is opened frequently.
Does sprouted tofu have lectins? ›
On the other hand, fermentation and sprouting are both proven methods of reducing lectins. One study found that fermenting soybeans reduced the lectin content by 95%. Another study found that sprouting decreased the lectin content by 59% (5, 6). Fermented soybean products include soy sauce, miso, and tempeh.
What is the healthiest form of tofu? ›
Silken tofu contains only about half the calories and fat, while firm tofu contains over twice the protein. The reason for this is water content.
Why does my tofu smell fine but taste sour? ›
Tofu that has gone bad also tends to be slimy and have a sour or rotten odor – fresh tofu has no odor. If you find any of these signs of spoilage, toss the tofu. Bottom Line: Even though tofu is a plant-based food, it can still spoil and should be handled with care.
What are the three types of tofu? ›
Tofu is categorized as silken, regular, firm, extra-firm and super-firm. Silken, the softest type of tofu, can be compared to a young white cheese. Firm tofu, the most common, has the same consistency as feta, while the texture of super-firm can be compared to that of meat.
It is a great source of protein and healthy addition to your diet. Before eating raw tofu, make sure you: drain off excess liquids, wash it with clean water, and.
Why do you rinse tofu? ›
Yang suggests rinsing tofu with hot, salted water, which adds flavor and ultimately draws out moisture.
What happens if you don't drain tofu before cooking? ›
Here's the thing: even though tofu might be labeled firm or extra-firm, it contains a lot of water. This excess water can cause the tofu to crumble when you cook it, and it will also have a hard time crisping up. But when you press tofu, you remove the excess moisture.
What is the downside of eating too much tofu? ›
Health risks of eating tofu
Breast tumors: Because of tofu's weak hormonal effects, some doctors suggest that people with estrogen-sensitive breast tumors limit their soy intake. Thyroid issues: Some professionals also advise people with poor thyroid function to avoid tofu due to its goitrogen content.
Is tofu good for your colon? ›
Tofu has fiber, and high-fiber diets keep your colon healthy and cancer risk low. Memory and brain health. Some studies suggest soy foods like tofu might prevent memory loss and trouble thinking as you get older. But the research on this is mixed.
Is tofu good or bad for gut? ›
As you can see, soy is generally very beneficial for overall gut health. However, it might cause some digestions for certain people.
Is plant based tofu good for you? ›
Nutritionally, tofu offers much to love. According to the U.S. Department of Agriculture, half a cup of firm tofu offers 21.8 grams of protein with 181 calories and 11 grams of fat. Most of that fat is of the healthy polyunsaturated kind. The high level of protein makes tofu a good alternative to animal-derived meat.
Does fermented tofu taste like cheese? ›
The flavor is salty with mild sweetness. The texture and taste of fermented bean curd resembles a firm, smooth paste not unlike creamy blue cheese. (Indeed, this kind of tofu is sometimes called "Chinese cheese" in English.)
How much protein is in Trader Joe's sprouted tofu? ›
3 oz of organic sprouted tofu (Trader Joe's) contains 80 Calories. The macronutrient breakdown is 5% carbs, 53% fat, and 42% protein. This is a good source of protein (16% of your Daily Value) and calcium (15% of your Daily Value).
Can babies eat sprouted tofu? ›
Sprouted tofu is the same as extra-firm tofu but made with sprouted soybeans. If you find that your baby doesn't tolerate tofu, this variety may help as the process of sprouting helps aid in digestion.
