Tofu on the Dukan Diet: An Introduction to Tofu

As I’ve recently posted two tofu recipes for the Attack Phase I thought that it might be useful to provide a little more information about tofu as it is not a very well known or well used ingredient.

So what is Tofu?

I’d describe it as a vegetable cheese that contains no animal products and this is why it is suitable for vegetarians and vegans to eat. It is also known as soybean curd and it is made from water, soybeans and a calcium or magnesium coagulent using a process that has a lot of similarities to cheese making.

Tofu is an excellent source of protein which is low in both fat and sodium so it fits the requirements of the Dukan Diet perfectly and it is a useful source of healthy Omega 3 fatty acids. Tofu is also high in iron and other vitamins and minerals but the exact nutritional content will vary according to the coagulent used. It is easy to digest and because of this may be useful to those who suffer from a number of medical conditions.

It is credited by various studies as helping to regulate blood pressure, blood sugar levels, and estrogen balance and in helping to prevent various types of cancer.

How does Tofu taste?

Tofu doesn’t really taste of very much at all and it would be very bland if you ate it by itself but this isn’t how you eat tofu!

What types of Tofu are there?

You can buy two types of tofu, regular and silken and they come in a variety of consistencies ranging from soft to extra firm. Regular tofu is more like a soft white cheese whereas silken tofu is more like Greek yogurt.

What type of Tofu should I use?

Usually the recipe will tell you especially if you need to use silken tofu but you use firmer regular tofu when you need the tofu to stay together such as when using it in a stir fry whilst the softer types of tofu blend well into soups or sauces.

How should I store Tofu and how long will it keep?

Most tofu needs to be kept in your refrigerator and the packaging will give you date to use the product by. Once opened water packed tofu needs to be stored covered in water which is changed daily and it should keep for about 7 days. If it smells sour don’t use it! You can also freeze firm tofu for up to 3 months.  Soft tofu doesn’t freeze that well.

Two Top Tofu Tips

  1. Freezing firm and extra firm regular tofu alters the consistency giving the tofu a more porous texture.
  2. You can increase the firmness of the tofu by draining and/or pressing to remove more liquid.

4 Responses to “Tofu on the Dukan Diet: An Introduction to Tofu”

  • masti on November 12, 2016

    can i use soybeans?

    • Amber on November 13, 2016

      Hi Masti

      Soybeans are not a suitable vegetable as they are high in fat and carbs. Tofu has a very different nutritional content to soybeans.

      Kind regards


  • Ambrosia on May 15, 2013

    Hi Amber,

    There is a light cheesecake recipe dukan diet friendly:

    -10 tablespoons fat-free plain Greek yogurt
    -4 tablespoons cornstarch
    -4 egg yolks
    -4 tablespoons lemon juice
    -2 tablespoons zero-calorie sweetener suitable for baking, such as Splenda
    -10 egg whites

    1) I don’t have greek yogurt — can I use silken tofu instead?

    2) Also, if I can use silken tofu and substitute something else for the eggs for a vegetarian version?

    3)Also, given the recipe contains cornstarch, can I eat it on cruise phase PP and/or PV days?

    Your help would be much appreciated. Thank you.

    • Amber on May 15, 2013

      Hi Ambrosia

      The cornstarch or cornflour is a tolerated item that can be eaten on PP and PV days in Cruise.

      How about trying silken tofu and adding some agar agar to help set the cheesecake?

      Let me know how it works out if you are brave enough to try it!

      Kind regards


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