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Plant-BasedLegumes & Pulses
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Tofu

Glycine max curd

Facts

Tofu is a soybeans leguminous food, known for its soybeans and savory flavor profile, and rich in essential nutrients like Folate, Thiamin, Vitamin B6.

Regional names

Tofu

Origin

Tofu is cataloged inside the soybeans lane of legumes & pulses.

Native region

Global pulse-growing regions with strong dryland farming tradition

Season

Available year-round depending on form, preservation, or sourcing

Food Combinations & Timing

✅

Safe Combination Profile

It is safe to eat this food item with other food items.

Nutritional profile

Calories

76 kcal / 100 g

Protein

8.0 g

Carbs

1.9 g

Fat

4.8 g

Fiber

0.3 g

Water content

Moderate when cooked (60% to 70%)

Glycemic index

Low to moderate

Vitamins

  • Folate
  • Thiamin
  • Vitamin B6

Minerals

  • Iron
  • Magnesium
  • Potassium
  • Zinc

Health benefits

Evidence-aligned highlights

  • Tofu is grouped with soybeans ingredients that commonly contribute flavor, cooking flexibility, and category-specific nutrient value.
  • Tofu can be compared against other legumes & pulses items using the same EatPedia detail layout.
  • Tofu is ready for future USDA and editorial enrichment while already carrying a structured safety and preparation profile.

Flavor notes

Soybeans, Savory, Balanced

Texture

Texture varies across soybeans items and how they are prepared.

Aroma

Soybeans aroma varies by variety, freshness, and preparation.

Pairings

Lemon, Tahini, Cumin, Herbs, Rice

Safety & toxicity

Edible parts

Standard edible culinary portions of tofu

Toxic or risky parts

Discard damaged, spoiled, or non-food-grade forms of tofu

Raw vs cooked

Use soybeans items according to the ingredient's normal culinary form, whether raw, cooked, dried, soaked, or preserved.

Allergies & intolerances

People with known sensitivities to legumes & pulses items should confirm tolerance before larger servings.

Drug interactions

Normal culinary servings of legumes & pulses items usually fit routine diets, but concentrated use can change tolerance or medication timing.

Safe daily limit

Typical meal-sized servings of legumes & pulses items are appropriate for most adults when tolerated.

⚠️ Notice: This safety profile is a general guideline. Dietary tolerances differ; consult a healthcare professional for allergies or drug interactions. See our full disclaimer.

Who should avoid & how to handle it

Who should avoid or moderate

  • People with allergies, sensitivities, or medically restricted diets related to soybeans items should review tolerance carefully.

Preparation & storage

  • Clean: Wash, sort, or inspect tofu according to its usual market form before use.
  • Cut: Cut, peel, grind, or portion tofu according to the intended recipe and texture target.
  • Cook: Prepare soybeans items using the method that best suits their usual culinary form and texture.
  • Store: Store in the usual food-safe way for the product form you buy: fresh, dried, fermented, or shelf-stable.
  • Preserve: Freeze, dry, ferment, or pantry-store tofu according to the form you buy and how quickly you plan to use it.

Cuisine & cultural use

Common cuisines

  • Middle Eastern
  • Indian
  • Mediterranean
  • Weeknight meal prep

Tofu appears in Middle Eastern, Indian, Mediterranean, Weeknight meal prep, often because its flavor structure and prep speed fit both everyday cooking and ceremonial dishes.

Dynamic Substitutions

No alternatives recorded for this specific item. It is chemically or botanically unique in the database.

🌱 Cultivation & Production

Tofu Home Growing Guide

Learn how to grow and cultivate tofu at home, whether you live in an urban apartment or have access to outdoor garden land.

Apartment Friendly

✗ Not Ideal for Apartments

No

Urban Space Advice

Not recommended for apartments unless using specialized dwarf varieties in large, heavy pots.

Difficulty

Hard

Propagation

Grafting (commercial propagation) or seeds (slower growth).

Soil Type

Deep, well-draining garden soil

Watering

Deep watering once a week

Sunlight

Full sun (8+ hours daily)

Best Season

Spring planting; fruits in Summer/Autumn

Step-by-Step Growing Guide

  1. 1

    For garden planting: Choose a sunny spot with deep, fertile, well-draining soil.

  2. 2

    Dig a hole twice as wide as the root ball and plant at the same depth as the container.

  3. 3

    Water deeply once a week, especially during the first two years and during fruiting.

  4. 4

    Prune annually in late winter to remove dead wood and shape the tree for sun exposure.

Quick recipes

Fast recipes using Tofu

Breakfast

Paneer Bhurji

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Crumbled cottage cheese scrambled with chopped onions, tomatoes, and everyday spices.

Ingredients

Servings:2
  • 200g paneer, crumbled
  • 1 medium onion, finely chopped
  • 1 medium tomato, finely chopped
  • 1/2 tsp turmeric powder
  • 1/2 tsp garam masala
  • 1 1/2 tbsp ghee or butter
  • Salt, green chili, and coriander to taste

Nutrition

  • 280 kcal
  • 14 g protein
  • 6 g carbs
  • 22 g fat

Preparation Steps

  1. 1Melt ghee in a pan, sauté chopped onions and green chili for 3 minutes until translucent.
  2. 2Add chopped tomatoes and cook for 3 minutes until mushy.
  3. 3Add turmeric powder, garam masala, and salt, stirring well.
  4. 4Add crumbled paneer, toss and cook on low heat for 4-5 minutes, garnish with fresh coriander, and serve warm with paratha.

Dinner

Palak Paneer

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Cubes of fresh cottage cheese cooked in a smooth, spiced spinach gravy infused with garlic.

Ingredients

Servings:2
  • 250g paneer, cubed
  • 3 cups fresh spinach leaves (palak)
  • 1 large onion, chopped
  • 4 cloves garlic, minced
  • 1/2 tsp turmeric powder
  • 2 tbsp cream or butter
  • 1 1/2 tbsp oil, plus salt to taste

Nutrition

  • 320 kcal
  • 15 g protein
  • 8 g carbs
  • 25 g fat

Preparation Steps

  1. 1Blanch spinach leaves in boiling water for 2 minutes, transfer to ice water, then blend into a smooth puree.
  2. 2Heat oil in a pan, sauté chopped onions and minced garlic for 5 minutes until golden.
  3. 3Add spinach puree, turmeric powder, and salt. Cook on medium heat for 6-8 minutes.
  4. 4Gently fold in paneer cubes. Simmer for 3 minutes, stir in fresh cream or butter, and serve warm with naan.

Dinner

Slow Simmered Paneer Butter Masala

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Paneer cubes simmered in a rich cashew-tomato gravy, finished with butter and dry fenugreek.

Ingredients

Servings:2
  • 300g paneer, cubed
  • 3 large tomatoes, boiled and pureed
  • 1/4 cup cashews, soaked and pureed
  • 4 cloves garlic, minced
  • 3 tbsp butter
  • 1 tbsp dried fenugreek leaves (kasuri methi)
  • 1/2 tsp garam masala
  • Salt and red chili powder to taste

Nutrition

  • 430 kcal
  • 16 g protein
  • 14 g carbs
  • 35 g fat

Preparation Steps

  1. 1Heat butter in a pot. Sauté minced garlic for 2 minutes until fragrant.
  2. 2Add pureed tomatoes and cook on medium-low heat for 25 minutes until moisture reduces completely.
  3. 3Stir in cashew puree, red chili powder, and salt. Simmer for 15 minutes, adding a little water if needed.
  4. 4Gently add paneer cubes and garam masala. Simmer on low for 10 minutes. Crush fenugreek leaves on top and serve.