A feast for any season: Crispy Chinese Tofu Stir-Fry with Garlic Soy Glaze
April 17, 2025
Easter gardening
April 17, 2025
By Cherice Bronte-Tinkew, RD
They are meat substitutes often mentioned for a vegetarian or vegan diet. They are found in traditional Chinese and Japanese meals.
What are they? How do you cook them? Do they have any nutritional value?
Soybeans is a legume and native to Southeast Asia. A legume is a pea or bean, and, in the Caribbean, we have a Legumes food group as part of our six food groups.
Tofu is a flavourless soybean curd first introduced over 2000 years ago and it became popular on menus around 1970s for the Western side of the world. It is usually sold in the cold storage section of the supermarket and in the shape of a block. Texture varies from soft to extra firm.
To prepare for cooking, it may need to be dried using a clean kitchen towel or paper towel, pressing down with weight to remove excess water.
Marinating is key. Tofu is porous and can soak up different flavours. Different ways of cooking can be used, too. It can be pan fried, roasted or stir fried, or boiled. If you are not a fan of cutting it into cubes, it can be crumbled or shredded.
Soya chunks and minced soya are sold in a dried form after further processing is done to soybeans. Soya chunks were also a by-product from creating soybean oil. Minced soya is finer in size and a quicker option to cook.
As it is sold dried, it is easier to store for a longer time. This makes it a high protein source without flavour. Hence, flavour would have to be added before cooking and during cooking.
Just like tofu, soya chunks and soya minced would benefit from a marinade. The marinade can also hydrate the chunks or minced for a softer texture. Heat and fat can further develop more flavours to tofu, soya chunks and minced soya.
A 3-ounce serving of firm tofu provides approximately 70-100 calories and 8-10 grams of protein. This size is like a deck of cards. They are good sources of potassium, fibre, and iron. Calcium is added to the processing too.
It is beneficial for someone trying to lower their cholesterol and manage blood pressure and sugar levels. They contain isoflavones. Isoflavones are helpful substances which provide antioxidants and anti-inflammatory properties. Similarly, 1/3 cup of soy chunks and minced soya contain these nutrients too. These options can be great for a vegetarian or vegan dish for Lent and beyond.
Tips for cooking with soya/tofu
You must add flavour to the blank canvas of soya or tofu. Think about sweet, savoury, or spicy flavours. For sweet, add pineapple juice or honey. For umami or savoury, add soy sauce, onion or garlic or mushrooms. For spicy, add a hot pepper or cayenne.
Soya chunks and soya minced are usually sold dry and must be hydrated. Use a broth or hot water then add your flavours.
It is versatile. It can be added to a stew or sauce, baked in a pie, air-fried or pan fried or roasted. Silk tofu can be used for desserts. Tofu coated with cornstarch creates crispy texture when pan frying.
Cherice Bronte-Tinkew has been a registered dietitian for over nine years. She is a member of the Trinidad and Tobago Association of Nutritionists and Dietitians.
For more information: Facebook and Instagram pages @JustCherNutrition.
Email- justchernutri@gmail.com
References:
Nutrition information was gathered from various packages for tofu and soya chunks and mince.
