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Versatile and packed with nutrition, tofu can be transformed into everything from “scrambled eggs” to “ribs.” But for the uninitiated, at first it can be daunting to work with. Detroit tofu experts break down how to master the “food sponge.”

TOFU IS A MASTER of disguise, able to mimic everything from ricotta cheese to fried fish.

A curd made of pressed soybeans, tofu is finding favor with an increasing number of American consumers thanks to its versatility. According to the market research company Mordor Intelligence, the tofu market in North America is expected to reach more than $500 million in 2024 and grow to almost $900 million in five years.

But tofu hasn’t always been seen in a positive light, even for longtime tofu advocates like Erika Boyd, chef and owner of Detroit Vegan Soul on Detroit’s northwest side. Her experience with tofu in restaurants had been off-putting.

“It seemed plain and slimy,” she said. “But I was curious; it seemed like such an odd thing.”

Before opening Detroit Vegan Soul, Boyd spent hours at home experimenting with the ingredient. “It’s like a sponge,” she said. “In and of itself it has no taste. It will absorb whatever flavor you put into it.”

Her first tests with tofu began with trial and error. “You have to experiment in order to find your sweet spot,” she said. “Discoveries are made through experiments. There are probably still things that have yet to be discovered about cooking with tofu.”

Thanks to all her years of experimenting, Boyd considers herself a master of cooking with tofu. The proof is evident at Detroit Vegan Soul. Some of her most popular menu items, even among former tofu-haters, include catfish tofu and barbecue tofu ribs.

With its high-protein and low-fat content, tofu is a healthier alternative to animal protein. Grace Derocha, a registered dietitian nutritionist (RDN), certified diabetes care and education specialist (CDCES) and national spokesperson for the Academy of Nutrition and Dietetics, says tofu is a healthy addition to American diets. One serving of tofu, about 3.5 ounces (or 100 grams) has 8–10 grams of protein, 70–80 calories, 2 grams of carbohydrates and 20 percent of daily recommended intake of calcium. It’s also low in fat and contains fiber and antioxidants, which are not present in animal proteins.

“It’s great for those watching their heart health or blood pressure, and it helps you expand your palate with nutrient-dense food,” Derocha said.

Soy contains plant estrogen, but contrary to what some think, this doesn’t impact estrogen in those who eat it.

“The estrogen in tofu is a plant compound, so you’d have to eat an exorbitant amount to have an effect,” Derocha said. “If you have a hormone-sensitive condition, talk to your doctor about tofu consumption. Otherwise, there is nothing to worry about.”

Cooking with tofu can seem daunting at first, largely because people aren’t familiar with it. But it’s simply an additional option for a varied diet.

“Don’t knock it before you try it,” Derocha said. “Look at it as expanding the spectrum of foods in your diet. It’s an important part of staying healthy.”

The barriers to cooking with it are quite low.

“People are afraid of soy,” said Que Rice, founder of The Kitchen by Cooking with Que, a café and culinary demonstration space where she hosts cooking classes in Detroit’s New Center neighborhood. “But it’s actually really easy to cook with. There are so many things you can do with it.”

Not only is it inexpensive compared to meat products, but it’s now easier than ever to find cooking advice. Google was Rice’s go-to resource when she began cooking with tofu. “I Google everything,” she said, recalling how she prepared for those early experiences in her home kitchen. “Just search for tofu recipes, cooking tips and store recommendations.”

After giving up animal-based products, Rice turned to tofu to make a substitute for scrambled eggs and discovered its value as an imitator for meat. She even uses it as a substitute for one of her former favorites: fried fish. Echoing Boyd’s description, Rice calls tofu “the ‘food sponge’ because it can take on so many different flavors and textures,” she said. “It’s so versatile.”

There are a variety of tofu options to choose from, and it’s important to know which is best suited for the selected recipe. Soft tofu is an easy addition to smoothies and medium tofu is a good substitute for scrambled eggs. Firm or extra-firm blocks are ideal for animal protein substitutes.

The preparation of the tofu is also an important step in the process. In the packaging, tofu blocks are submerged in liquid, so drying is essential. Boyd presses the tofu block between two clean towels and refrigerates it overnight to give the tofu more time to dry out.

Next comes the seasoning or marinade. “Think of it as if it were a food, like chicken, that you know how to season well,” she said. “You are in control of what it becomes. When you add flavor, you can transform it into whatever you want it to be.”

Firm or extra-firm tofu is a good choice for beginning cooks. Once seasoned, it can be grilled, fried, sautéed or seared.

If it seems like there’s something magical about cooking and eating tofu, Boyd, Derocha and Rice agree.

“My kitchen is like a laboratory and I’m like an alchemist,” Boyd said. “It’s the art of taking something ordinary and making it extraordinary.”

Detroit Vegan Soul
19614 Grand River Ave, Detroit
detroitvegansoul.com

The Kitchen, by Cooking with Que
6529 Woodward Ave Suite A, Detroit
thekitchenbycwq.com

Shannon Mackie is a marketing professional and freelance writer. Also a self-published author, she lives in Detroit with her family.