Forget everything you know about tofu. It’s not just a bland block that you need to season and cook carefully for it to be edible. Instead, it’s a powerful and even tasty ingredient, one that provides fast and easy protein to countless meals.
But, is cooking your tofu really even necessary? What if you just ate it straight from the packet or used it as-is in a recipe? Can you eat tofu raw? And, if so, are there any problems to watch out for?
The short answer is yes, you can eat tofu raw. Well, to put it more accurately, you can eat tofu straight from the packet. You don’t even need to rinse it first.
This is possible because, in a sense, tofu isn’t raw in the first place. It is made from soybeans that have been soaked and boiled to create soy milk. That soy milk is then cooked, with added coagulants to create the desired texture. As such, there are two distinct cooking steps, creating a dish that’s completely safe to eat on its own,
More than that, uncooked tofu is powerful. It can be eaten straight out of the packet for easy protein, seasoned to make it taste amazing, added to a dessert for texture (particularly vegan desserts), or used in many other ways. So, let’s delve into the topic and learn more about eating tofu raw.
Can You Eat Tofu Raw?
So then, it’s clear that you can eat tofu raw. Some people even eat it straight from the packet without seasoning it.
Crucially, this is only possible because the tofu has already been cooked. Soybeans themselves are toxic when eaten raw and can lead to side effects like vomiting, intense nausea, and abdominal pain.
Are There Any Problems With Raw Tofu?
While tofu is a cooked food, there are still a few things to consider if you hope to eat it straight.
The Flavor And Texture
First, raw tofu has a different flavor and texture to the cooked version. You’ll often experience a slight but distinct beany flavor. The intensity varies depending on the brand of tofu and can be reduced by washing the tofu first. Still, for some, the flavor is reason enough to avoid the tofu (others enjoy the flavor, so you’ll need to try the tofu for yourself).
The texture is influenced by the type of tofu, but it’s always different than the cooked version of tofu. Plus, if you’re using the tofu with few other ingredients, the texture may be very noticeable.
Digestibility
While tofu has been cooked during processing, it has some potentially problematic compounds, like trypsin inhibitors and phytates. Cooking the tofu further may reduce the levels of these compounds and make the tofu easier to digest. This suggests that you might get more nutrients from cooked tofu than from raw tofu.
However, there’s limited research into digestibility differences between raw tofu and cooked tofu. These could be slight and might not have many practical impacts.
Because the research is limited, it’s important to pay attention to your own body. See how you respond to raw tofu and whether you experience any side effects. If raw tofu doesn’t cause issues, then it’s probably fine for you.
The Chance For Contamination
Unlike meat, raw tofu isn’t likely to cause food poisoning. However, the potential is still there, as it is for any type of raw food.
Think of it this way, there are many chances for food to get contaminated by microbes, like during processing and when you’re preparing it at home. Cooking food destroys these microbes, making it safer.
Following food hygiene practices helps to decrease your risk. This includes washing your hands regularly and using different chopping boards for cooked and raw foods. Also prioritize purchasing tofu from trusted brands, ones committed to food safety and hygiene standards.
The chance of contamination means that vulnerable people, like pregnant women and anyone who is immunocompromised, should cook their tofu first.
That said, the risk of food poisoning from uncooked tofu is very low. It’s similar to the risk you get with lettuce and other raw vegetables – making it much lower than the risk with raw meat or even raw eggs.
Issues With Soy
Finally, there’s the fact that tofu is made from soy. There’s a huge amount of debate surrounding the benefits and risks of soy, including questions about phytoestrogens, antinutrients, and genetic modification.
If you’re concerned about soy or are allergic to it, then it’s best to avoid all types of tofu, regardless of whether they’re raw or cooked.
Why Eat Tofu Raw?
Despite these potential issues, there are some exciting reasons to eat tofu raw.
An Easy Source Of Protein
Tofu is famously used as a source of plant-based protein, so that feature barely needs an introduction.
However, most powerful sources of protein need to be cooked before you can use them. This is true for meat, eggs, and many plant-based options. Sometimes you can ferment or sprout an ingredient instead of cooking it, but some type of work is required regardless.
Because tofu has already been processed, you really can just eat it straight out of the packet (and some people do!). Or, you might add a few spices to improve the flavor first. Either way, it’s fantastic to have such an easy source of protein at your fingertips.
Some versions of tofu are even shelf-stable, giving you a convenient and portable source of vegan protein. That’s powerful indeed.
Decreased Fat Intake
When you cook tofu, you’ll often be adding in some type of fat to help with the flavor and texture. Eating tofu out of the packet allows you to skip this aspect, potentially giving you a healthier meal.
You Might Enjoy It
Why make things complicated? Some people just choose raw tofu because they enjoy it.
This could mean they like the flavor and texture of the tofu on its own or that they find it helpful in recipes. Silken tofu is the most powerful here. This type is often used in smoothies or to make protein rich desserts, like chocolate mousse.
How To Use Raw Tofu
Some people choose to simply drain the liquid from tofu and eat it like that, with no processing or extra ingredients. This is certainly the easiest way to eat tofu, but it’s only relevant if you enjoy the taste of tofu on its own.
Thankfully, there are plenty of other ways to use raw tofu. These all improve the flavor and make the snack more enjoyable.
In all cases, begin by draining the excess water, as it will simply give you a messy experience. You can rinse the tofu in hot or cold water if you wish. Doing so can improve the flavor a little, which is worth doing if you’re not very keen on raw tofu as it is.
Smoothies
Many people blend raw silken tofu and use this as part of a smoothie. The tofu adds a fantastic creamy texture to your smoothie, while also increasing the protein content.
The extra protein is a powerful feature, as it’s easy to create smoothies that are high in carbs and low in protein. Plus, the mild flavor of tofu makes it barely noticeable. You mightn’t be able to taste it in your smoothie at all.
Chocolate Mousse
Blended silken tofu is also famously used to create vegan chocolate mousse. The recipe can be as simple as blending the tofu with some chocolate or cocoa powder, plus some type of sweetener.
The silken tofu creates a decadent creamy texture that’s very much like mousse, while the chocolate flavor continues to shine through. You can apply the same principles to other types of mousse too, like creating fruit mousse, matcha mousse, or perhaps pumpkin spice mousse.
Regardless of the flavoring ingredients, you end up with a delicious dessert that’s actually good for you.
Dips And Spreads
In a similar way, silken tofu can be used as the base of various dips and spreads. Here too, the creamy texture and mild flavor gives you plenty of flexibility.
You can easily experiment with flavors here, like creating a herbed tofu dip or perhaps a caramelized onion one instead. Perhaps you could come up with your own exciting version.
Make Tofu Ice Cream
Tofu ice cream is an easily overlooked idea. It follows the same principles as chocolate mousse, except that you’re also freezing the tofu.
Many recipes include extra ingredients for texture and flavor. For example, you can make a chocolate banana version that tastes amazing and is easy to prepare. Or, the recipe might rely on dairy free milk or coconut cream for texture instead.
With Just A Little Seasoning
Seasoning is an easy way to add flavor to your tofu and can be surprisingly simple. For example, you could create a sweet dessert by drizzling a little maple syrup over silken tofu or perhaps adding some fruit compote. For savory flavors, try some soy sauce and perhaps a little sliced green onion.
With More Complex Seasoning
You can also create much more complex versions, using a variety of ingredients to provide the perfect flavor balance.
The Japanese dish hiyayakko is one example of this approach. This is a cold tofu dish that includes sliced green onions, soy sauce, ginger, and tuna flakes (katsuobushi) as some of the main toppings. Other toppings might be included as well to boost the flavor profile even further.
That’s just one flavor combo of many. You could easily use your favorite ingredients to create something that’s unique to you.
Add To Salads
Chopped or crumbled raw tofu is an easy addition to salads as well. The tofu gives your salad a much-needed protein boost, while the salad dressing improves the flavor of your tofu.
Plus, salads feature a variety of interesting flavors and textures. This makes the whole meal much more interesting and stops the tofu from standing out too much.
Use In A Sandwich
Raw tofu is also becoming popular as a sandwich ingredient. Firm or extra firm tofu is the best choice here, as this has a dense structure that works well in sandwiches. You may also need to press the tofu before using it, to remove as much liquid as possible.
Once the tofu is prepped, you can simply slice or crumble it and add it into the sandwich. The tofu won’t add much flavor on its own, so you’ll need to choose some flavorful ingredients, like herbs, spices, or pesto.
Tofu Egg Salad
Tofu is sometimes used to create an egg salad substitute that’s surprisingly close to the real thing. You can use similar ingredients as a regular egg salad sandwich, just with tofu instead of eggs. Try adding a little black salt (kala namak) as well. This makes the flavor profile even better.
Include In Sushi
Tofu can easily be used as a fish alternative in sushi rolls. Cooked tofu is the most common choice here, but raw tofu works surprisingly well too. You might even prefer its texture and subtle flavor.
Marinate It
Marinating gives you the chance to infuse your tofu with flavor, making it much better. This approach works best with firm or extra firm tofu, as these hold their shape and absorb the marinade well.
It’s best to marinate it for at least a few hours (ideally overnight). Marinating it for less than this won’t give you much flavor at all.
Also consider pressing the excess liquid out of the tofu before marinating it. While this isn’t essential, it does help the tofu to absorb more flavor.
Look For Flavored Versions
Instead of flavoring tofu yourself, you could simply purchase pre-flavored tofu from the local store. These products may have been marinated, smoked, or infused with spices – approaches that all make the tofu taste so much better.
Frequently Asked Questions
Can You Freeze Raw Tofu?
Tofu can be frozen without much hassle. You can even simply take your unopened package of tofu and place it straight in the freeze. Once thawed, the tofu ends up with sponge-like holes that make it even better at soaking up flavor.
How Should You Store Raw Tofu?
Tofu is best kept in the fridge. If it’s unopened, you can keep it in the original package. Once it’s been opened, you can keep the tofu in an airtight container that’s been filled with water.
What’s The Best Type Of Tofu To Eat Raw?
All types of tofu can be eaten raw and the best type will depend on what you hope to do with it. However, silken tofu is arguably the best, as its texture makes it perfect for many raw recipes, like chocolate mousse and dips.
Is Raw Tofu Healthier Than Cooked Tofu?
Raw tofu and cooked tofu have similar benefits, with both being an excellent source of protein and nutrients. Raw tofu might contain slightly higher amounts of some nutrients, but it may also be harder to digest, which offsets that nutritional advantage.
Do You Need To Wash Tofu Before Eating It Raw?
Washing raw tofu may slightly improve the flavor profile, but doing so is entirely optional. You can even eat it straight from the package with no prep work at all.