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Published by 이민훈, 2019-12-02 03:50:15


Tofu Magazine

Keywords: TOFU

Special Korean
Tofu Restaurants

Story of Tofu
Nutritional Facts
How to Make Tofu?

Asian`s Tofu
Interview with International chefs



Table of Contents

P. 2 Story of Tofu P. 31 Asian`s Tofu
P. 5 Nutritional Facts P.40
P. 11 Tofu making process Interview with
P. 17 Tofu recipes P. 44 International chefs
P. 49 Specialty Korean
P. 50 Tofu Restaurants
Team members





Tofu, also known as bean curd, is a food prepared by coagulating soy milk and then pressing
the resulting curds into solid white blocks of varying softness; it can be silken,soft,firm,
or extra firm. Due to its flavor and nutritional value, tofu is one of the staple ingredients of
Asian cuisines. And tofu has more recently become popular in Western countries especially
to vegetarians. Tofu is an affordable way to include plant-based protein in your diet. Tofu is
like a white paper, due to its great versatility, you can create lots of delicious recipes


 Also called bean curd or soy bean curd
 Comes in different grades of firmness
 Good vegan protein
 Budget-friendly
 Master of versatility




Tofu has been around for a long, long time, believe it or not. Like many soya foods, tofu originated
in China. The first people to write about tofu were writers from the Song Dynasty in China, about
900 AD. Those Song Dynasty writers thought tofu had been invented by a Taoist prince of the Han
Dynasty, Liu An, in about 100 AD. Eventually, Buddhist monks brought soybeans and recipes for
bean curd to Japan in the eighth century, and tofu was originally called Okabe. It was not until the
1960’s that its modern name came about.



< When the Korean gang leader Kim was released from prison>

In Korean dramas and movies, Another reason is that as Korea was a poor
characters are always given tofu when they country in the early years, the prison inmates
are released from prison. This is Korean’s didn't have diets that met the nutritional needs,
unique custom. But why is it? so their loved ones would feed them tofu as it
contains essential nutrients.
Eating tofu after being released
from prison has a very symbolic These days the prisoners can buy side dishes
meaning. As tofu is white, it symbolizes and meat from their own money.
purity and since tofu is made from
soybeans, it cannot change back to
soybeans once the tofu is made. So, it
symbolizes that one must not revert to
their old ways and start afresh a new life.


Nutritional Facts

King of Vegan Product

Tofu Nutritional Facts and Health Benefits


Tofu Nutritional Facts

In general, one 3.5-ounce (100-gram) serving of tofu offers
70 total calories

The following nutrition information is provided by the USDA for one serving (0.2 of package or 79g) of firm tofu

Protein: 8 grams Selenium: 14% of the RDI

Carbs: 2 grams Phosphorus: 12% of the RDI

Fiber: 1 gram Copper: 11% of the RDI

Fat: 4 grams Magnesium: 9% of the RDI

Manganese: 31% of the RDI Iron: 9% of the RDI *RDI;
Calcium: 20% of the RDI Zinc: 6% of the RDI
Reference Dietary Intake

Carb in Tofu Fats in Tofu

Tofu is a low carbohydrate food. Compared with other protein
A typical serving of firm tofu is sources like beef or salmon, tofu is
1/5 of a package or 79 grams. low in fat. One serving of firm tofu
This contains less than 2 grams contains 3.3 grams of fat, most of
of carbohydrates and 1/2 gram of which is heart-healthy
fiber. polyunsaturated fats. While almost
half of the calories in tofu come
from fat, it is still a low-fat source
of protein.

Protein in Tofu Micronutrients in Tofu

Tofu is an excellent source of Tofu is a good source of calcium
protein, with 7 grams per and iron. One serving contains 14
serving. Since tofu is a complete percent of your daily calcium
vegetable protein, many people needs and 5 percent of your daily
who don't eat meat use tofu as iron allotment. It also contains 4
the main protein in a meal. It can percent of the daily recommended
be prepared in a variety of serving of potassium.
different ways to keep it from
getting boring.


Reduce Heart Disease Risk

Taking 50 grams of soy protein per day is also associated with improved
blood fats and an estimated 10% lower risk of heart disease

Cardiovascular disease

Soy isoflavones have been found to The American Heart Association (AHA)
help reduce levels of LDL "bad" cholesterol, Dietary Guidelines for Healthy American Adults
although it does not seem to increase HDL or stated that although there was some evidence
"good" cholesterol levels. Consuming tofu as an that when soy protein was substituted for animal
alternative to animal protein can help lower protein, total and LDL cholesterol could be
levels of LDL cholesterol. reduced, the findings were inconclusive. The
AHA Nutrition Committee concluded that the use
There is increasing evidence that of soy foods was consistent with the AHA Dietary
consumption of soy protein in place of animal Guidelines, but no recommendation was made
protein lowers blood cholesterol levels and may to include soy protein in the diet. More research
provide other cardiovascular benefits. on the mechanisms explaining the effects of soy
Epidemiologists have long noted that Asian protein and related phytochemicals on blood
populations who consume soy foods as a lipids was recommended. This AHA Science
dietary staple have a lower incidence of CVD Advisory provides an update on recent research
than those who consume a typical Western diet. reports.
Soy protein consumption in Japan is reported to
be as much as 55 g/d, compared with <5 g/d in 7
the United States. In 1998, deaths from CVD per
100 000 people between the ages of 35 and 74
years were as follows: 401 for US men, 201 for
Japanese men, 197 for US women, and 99 for
Japanese women. There are many differences
in dietary patterns and lifestyle factors that could
account for differences in disease patterns
among countries.

Other Benefits Promotes Kidney Health

Strengthens Bone health Tofu is low in saturated fat and
has no cholesterol. These two attributes
Tofu helps strengthen your bones make tofu a great option to protect the
and maintain your bone mineral density. health of your kidneys.
For years, nutrition professionals praised Why? Heart disease is a risk factor for
cow’s milk as the leader for strong bones, kidney disease.
but recent research has disproved that old Research has shown that high saturated
thinking. Obtaining calcium through plant fat intake (particularly from animal protein)
foods, like tofu is much safer. Unlike animal puts you at a higher risk of heart disease.
products that actually leach calcium from Therefore, by replacing animal protein
your bones, tofu seems to have the with tofu, you improve the health of both
opposite effect. As an example, one your kidneys and your heart.
serving of calcium-fortified tofu provides
whopping 300mg of calcium. Over one- 8
third of the recommended 1,000 -1,200mg
calcium daily. Dietitians recommend tofu
not only for strong bones, but also because
to prevent bone loss. Menopausal women
in particular because bone loss
accelerates during the late stages of
menopause and continues through the
early post-menopausal stages.

Protects Against Cancer

Reduces Symptoms of Menopause Phytoestrogens that tend to get a bad
rap. Yet, it’s been confirmed in multiple
Menopause is a frustrating time for studies that they help reduce the risk of
women due to many rapid hormonal changes certain cancers. In short, Phytoestrogens
within the body. Hot flashes being one of the block estrogen from attaching to our cells.
hardest to cope with. Therefore, reducing the amount of total
estrogen in the body. Too much estrogen can
The good news is that tofu can help cut the lead to severe complications like cancer and
severity and frequency of hot flashes in other cardiac events. Research conducted at
menopausal women. A 2018 review concluded University of Southern California suggests
that consuming about 54g of isoflavones (½ that women who consume just one serving of
serving of tofu) for six to twelve weeks soy milk or tofu (3.5 oz) daily are 30 percent
significantly reduced the frequency and severity less likely to develop breast cancer. Another
of hot flashes. Additionally, the authors of this study out of The American Journal of Clinical
double-blind, placebo-controlled study (the gold Nutrition showed that an increased intake of
standard of studies) tested the main soy actually reduced the risk of prostate
phytoestrogen in tofu, genistein, against cancer by 25 percent. Not only that, when
estrogen-progestogen therapy (EPT). Their ingesting non-fermented soy products like
conclusion stated “genistein might have positive soy milk and tofu, the risk reduction increased
effects on hot flashes without a negative impact” by an additional 5 percent. This may explain
on the female body. They even suggested why Asian populations have low levels of
genistein could be used as a “strategic cancer.
therapeutic alternative” to EPT.

Helps You Sleep Better

If you want to get better sleep, increase your magnesium intake.
Eating more tofu can help you sleep better that because one serving
has 14% of the recommended daily intake (RDI) for magnesium.
Magnesium helps with sleep by maintaining adequate levels of
GABA, a neurotransmitter that’s involved in deep, restful sleep. On
the contrary, low levels of GABA contribute to insomnia and poor
So, it’s important to maintain adequate levels of GABA throughout
the day so that by nighttime, sleep comes easy. Eating tofu, along
with other high magnesium plant foods like dark leafy greens, nuts,
and legumes can help you support adequate levels.
Likewise, high magnesium consumption, specifically through diet,
also plays a role in preventing disease. This 2014 analysis of over
almost 25,000 people showed that high levels of magnesium are
inversely associated with metabolic syndrome.
Considering metabolic syndrome is a global epidemic and a
precursor to diabetes, it’s imperative to eat more magnesium in your


Traditional Way VS Factory Way



1. Soak bean in water. 2. Blend bean in
millstone with soaking
(winter: 12hours, spring and fall:
8hours, summer: 6hours) water.

Making Tofu in

9. Make a shape and eat what you

8. After 15 to 20 minutes, remove
the cover and cut properly.
. 12

3. Boil bean juice in 4. Pour blended bean
Korean cauldron about in cloth and squeeze
30 minutes.
out all bean juice.

. Don’t use bean
leftover to make tofu.


Traditional Way 5. Simmer and pour
mixture of magnesium
chloride and water little by
6. Mix surlfiattclee.slowly until it


7. Pour in rectangular shape mold
with holes and put cover with heavy

rock 15 to 20 minutes.



Making Tofu in Factory Way

1. Soak beans in water. (winter:
24hours, summer: 7-8hours)

2. Put soaked beans
in machine and the
machine will come
out with bean juice
and bean leftover in
same time..

3. Put magnesium chloride to coagulate 5. Cut in to cube shape.
and mix slowly.

4. Pour coagulated bean juice into
pressing machine and make shape.

6. Put cubed tofu in the container. 14




Tofu Kimchi
Braised Pan-fried Tofu
Tofu Jeon
Mapo Tofu
Tofu Salad
Fried Tofu Stuffed with Rice



Tofu Kimchi

Ingredients Method

✓ 1 packet of Tofu (510 grams) 1. Saute kimchi, chopped garlic, red
✓ Kimchi 300grams
✓ Sugar 1tablespoon pepper powder, sugar and sesame oil
✓ Chopped garlic 2teaspoons 2. Blanch tofu in hot water or heat up
✓ Red pepper powder 1tablespoon in oven.
✓ Sesame oil 1teaspoon 3. Slice tofu and put kimchi on top of
the tofu.



Braised Pan-fried Tofu

Ingredients Method

✓ 1 packet of tofu (18 ounces: 510 1. Sauce: mix all sauce ingredients
grams) together.

✓ 3 tablespoons cooking oil 2. Slice tofu and pan-fry on both sides.
✓ 1 teaspoon sesame oil 3. Pour sauce in the pan and add water.
✓ 1 teaspoon sesame seeds 4. Pan-fry again until sauce is absorbed
✓ 1 clove garlic, minced
✓ ½ cup minced onion by the tofu.
✓ 2 green onions, chopped
✓ For the sauce, mix in a small bowl:
✓ 1 tablespoon soy sauce
✓ 1 teaspoon salt
✓ 1 teaspoon sugar
✓ 1 tablespoon hot pepper flakes
✓ 1 cup of water



Tofu Jeon

Ingredients Method

✓ 1 Packet Firm Tofu (18 oz) 1. Mince tofu and mix with garlic,
✓ 1/2 Cup Flour onion, red hot pepper flakes, egg, salt
✓ 2 Eggs and flour.
✓ 3 Tbsp Minced Garlic
✓ 2 Tbsp Green Onion 2. Make small round shape and pan-fry.
✓ 1 Tbsp Red Hot Pepper .

✓ 1 tsp Salt



Ingredients Mapo Tofu

✓ 450 g silken tofu Method
✓ 100 g minced meat-beef or pork
✓ 1/2 tbsp. sesame oil 1. Add a small pinch of salt and sesame oil to minced meat.
✓ 1+1/2 tbsp. Doubanjiang Mix well and set aside.
✓ 1/2 tbsp. fermented black beans
✓ 1 tbsp. hot pepper flakes 2. Mix cornstarch with water in a small bowl to make starch
✓ 1/2 tsp. salt water.
✓ 1/2 tbsp. Sichuan pepper
✓ 1 tbsp. light soy sauce 3. Cut tofu into square cubes. Blanch tofu in hot water.
✓ 400ml water or broth 4. Heat up wok with cooking oil and stir fry the minced meat
✓ 2 tbsp. cooking oil
✓ 2 scallion white part only until cook. Remove the beef out from the wok and leave
✓ 4 greens part only the oil in.
✓ 2 garlic cloves 5. Stir fry doubanjiang over slow fire and then add white
✓ 5 ginger slices scallion, garlic, ginger and fermented black beans to cook
✓ 1 tsp. sugar and then mix hot pepper flakes.
✓ Starch water 6. Add water and put tofu cubes. Add light soy sauce and
✓ 2 + 1/2 tablespoon water meat. Low the heat after boiling and then simmer.
✓ 1 tablespoon cornstarch 7. Stir in the starch water to the simmering wok.
✓ 8. Transfer out when almost all the seasonings are absorbed
by the tofu cubes. Sprinkle Szechuan peppercorn powder
and chopped scallion greens.



Ingredients Tofu Salad

✓ 1/4 cup low-sodium soy sauce Method
✓ 1/4 cup rice wine vinegar, add more if needed
✓ 2 tablespoons minced fresh ginger 1. Dressing: Put the soy sauce, vinegar,
✓ 2 tablespoons brown sugar, add more if ginger, brown sugar, sesame oil, red
pepper flakes, garlic and 2/3 cup of the
needed olive oil in to a blender.
✓ 3/4 teaspoon toasted sesame oil
✓ Pinch red pepper flakes 2. Put the tofu cubes into a bowl and pour
✓ 2 cloves garlic, minced over the dressing. Cover and refrigerate
✓ 2/3 cup add 2 tablespoons olive oil for at least an hour.
✓ One 14-ounce packet extra-firm tofu, cut into
3. Remove the tofu from the dressing and pat
cubes dry. Heat the remaining 2 tablespoons
✓ 2 tablespoons sesame seeds olive oil in a nonstick skillet over medium-
✓ One 10-ounce packet mixed greens high heat.
✓ 1 cup red grape tomatoes, halved
✓ 1/2 red onion, very thinly sliced 4. Mix tofu and salad.



Ingredients Method

✓ 1 fried tofu kit with vinegar sauce 1. Open the tofu packet kit and blanch
✓ 2 cups of cooked rice fried tofu in hot water.

2. Mix cooked rice with vinegar sauce.
3. Stuff rice in to fried tofu.













Stinky tofu (Chinese: 臭豆腐; pinyin:
chòudòufu) is a Chinese form of

fermented tofu that has a strong odor.


As its name suggested, it’s
regular tofu that’s been frozen

and then thawed.


Dried tofu (豆干, dòu gān) is
a type of very firm cooked
tofu, either fried plain (油炸)

or with seasonings.


The hairs are the result of a
fungal spore that inoculates
the tofu, giving it a texture

akin to blue cheese.


Same of dried tofu but
looks like stick.







Soft tofu has the least amount of
water pressed out. It is slightly less
smooth but can be used in the same
way as silken tofu.


Tofu, also known as bean curd, is a food
prepared by coagulating soy milk and then
pressing the resulting curds into solid white


Silken tofu is undrained and less
pressed tofu. It has the highest water






KINU: Kinu (絹) in Japanese means silk MOMEN: Momen (木綿) in Japanese

and in English, this kind of tofu is often translates to cotton in English and is usually
called silken or soft. It has a high-water known as the firm kind of tofu. This tofu is
content because the tofu is not pressed. denser than the kinu because it is pressed
The coagulant agent is added to the soy to extract the water content. For that
milk when the milk is still hot, which is reason, this tofu has a coarser texture and
another difference from the hard type is richer in nutrients than the kinu. Because
of tofu we'll introduce next. =The it is firmer, it is a good choice of tofu for
texture is smooth, and it is often eaten any kind of cuisine that involves stirring. It
as is in Japan with just the addition of a can also be used to make tofu steak and is
few condiments. Served cold, kinu tofu also usually used to make deep-fried tofu.
is called hiyayakko (冷奴). Common Momen tofu can also be eaten as is, even
toppings include ginger, leak, bonito though kinu tends to be the more popular
fish flakes and soy sauce. choice for that.





Interview with

PROFESSOR. Lisa Cantu Kelly

Why we choose Prof. Lisa? What is your favorite tofu dish? Do you think tofu can be an
alternative to meat?
She is a nutritionist and healthy chef. I like…I guess it’s Chinese dish,
She has a special interest in the Mapo Tofu. Spicy tofu over rice is Difficult question. I mainly worried
nutritional value of food ingredients, very delicious. I like it. about productions of soybeans. Now
and we wanted to know what she lots of soybeans are GMO which is
thinks about tofu. not very heathy for you. So, when you
eat tofu, you should try organic one.
What do you think about tofu But try to get protein from different
for the food ingredient? sources.

I love tofu. I think it’s a fantastic food There is a rumor that eating too
ingredient because as you know I’m many tofu is not good for men
healthy chef and it’s a good source of due to some hormone. What do
protein, lots of calcium and good for you think?
I heard that too. Even for women.
How important is tofu in Asian Soybean does have some sort of
cuisine? hormone inducing product which
produce maybe more estrogen as a
Umm…As fall as I can tell it’s very nutritionist always recommend
important. it’s in everything. There is moderation you should not eat tofu
tofu milk. There are many tofu every day every meal. it’s not good
products. And they use tofu for for you. Tofu is good food but do not
vegetarian meals. It spins around for eat all the time. And I don’t
hundreds of years. So, I think tofu is recommend eating tofu products like
very important and it’s very delicious. fake meat because that are so
processed. Just cube tofu is good,
because it is processed minimum.



CHEF. HyunJoon Kim

Why we choose Chef. HyunJoon? What is your favorite tofu dish? Do western people eat a lot of
tofu, too?
He is Korean chef, but he worked at Like other Koreans, I like tofu in soy
U.S. and Macau over 10 years. He has bean paste stew. And soft tofu soup Yes, they eat tofu a lot. When I
a basic understanding of tofu and we too. Haha. worked at United State, popular
thought he knows what foreigners menus for vegetarian are tofu dishes
think about tofu. and eggplant dishes. For foreigners,
Japanese and Chinese foods have
What do you think about tofu become familiar foods, and tofu is the
for the food ingredient? ingredient that comes to mind when
they think of Japanese and Chinese
It’s very trendy ingredient today because foods. In the U.S. market, there is a
nowadays people tend to care about well- separate corner for tofu. Different
being. Tofu has low calories but high type of tofu and different brands of
protein. In the past, we used to cook tofu tofu are on the corner.
in stew but, nowadays there are many
new recipes.

CHEF. Louie Haung

Why we choose Chef. Louie What is your favorite tofu dish? What do you think difference
Braised Tofu between Chinese tofu and
We want to know the opinions about Korean tofu?
tofu from chef who lived in Asian
country. Also want to know use of Original tofu processes are same, and
tofu in Asian by his experience. difference is containing of water and
texture. If it’ creamy water the tofu
What do you think about tofu will be crispy in taste. If you want to
for food ingredients? know about different in china, they
have sticky tofu and fermented tofu
In Asia Japan, Korea and Chinese use and eat tofu more than Korea. So,
tofu a lot but Indonesia and Taiwan there are many kinds of tofu than
don’t use much. Especially east north Korea
Asia use tofu a lot. In China tofu is
specially developed. So, I think it’s 42
very good ingredients to use.

CHEF. Per Henrik Jonsson

What do you think about tofu Why we choose Chef. Henrik How often western people
for food ingredient? use tofu in kitchen?
We want to know the opinions about
I think its ok. I think it works well in tofu from chef who lived in western It really depends on where you
something, maybe not everything. country. Also use of tofu in western live and what is available. You
Because it’s quite tasteless it needs life. know tofu is not always available.
spices or aromatic herbs in this kind Sometimes you have to go to
of stuff. Its versatile. Asian supermarket to buy certain
thing. In Europe, for example they
What is your favorite tofu go to Asian supermarket to buy
dish? tofu. It’s becoming more and
more available which is not a bad
Um….. Sweet soggy one. It’s like thing. And… yea so I mean I
Chinese sweet and soft. It’s like silk wouldn’t say many people… but
there are a few people use it. It’s
You mean tofu surrounded by becoming more available.
Do you often eat tofu at
No, it’s more like syrup. Texture is home?
very silky and smooth. It almost like
panna cotta No.


Special Korean Tofu




Location: 339, Pogok-ro,

Pogok-eup, Cheoin-gu,
Yongin-si, Gyeonggi-do

Opening Hours:

weekday and weekend

Contact Number:


Pork and Tofu’s excellent


<Tofu Bossam> <Tofu Stew>

Before going to Everland,
the biggest amusement park in
Korea, fill your stomach at this
restaurant. All residents enjoy this
restaurant and it is a famous place
that has appeared in many media.
The recommendation menu is Tofu
Bossam Set (27000). Bossam
means boiled pork with kimchi. It is
an unexpected collaboration but
match perfectly well. Tofu Stew is
also very good. In this winter, lets
melt frozen body by eating soft and
hot tofu stew.





Gangneung-si, Gangwon-

Opening Hours:

weekday and weekend

Contact Number:



The most famous soft tofu restaurant in
Chodang Tofu Village

In Gangwon-do, there is the <Rice with Soft Bean Curd Stew>
Chodang Tofu Village. The village is
famous for its special soft tofu. Unlike November / 2019. vol 1 / no.1
normal tofu making, they use sea water
to coagulate soy bean curd, it makes <Spicy Pink Butterfly Shell Soft Tofu>
soft tofu softer and deeper flavor.
TOFU’ is most famous restaurant in
this village. Recommendation menus
are rice with soft bean curd stew
(9000won) and spicy pink butterfly
shell soft tofu (10000won). Bean curd
before becoming tofu is extremely soft,
so the best way to enjoy the soup is
just drinking it and feel the savory.


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