Tofu: Versatile and High in Protein


In honor of National Soyfoods Month, I wanted to write about a favorite ingredient of mine. Tofu can be prepared in so many inventive ways to create different flavors and textures. Tofu: Versatile and High in Protein - tofu recipe From sweet to savory and smooth to crispy, it’s one of the most versatile and healthful high-protein foods!

Tofu is to soymilk as cheese is to dairy milk. Just like cheese, a coagulant is added to the soymilk to make it curdle. In fact, that’s why tofu is also called bean curd. Silken tofu, which has a custardy texture, is by far my favorite ingredient to use for creamy recipes and desserts.

Tofu Facts

  • Tofu is naturally gluten-free, dairy-free, cholesterol-free and low in calories.
  • Tofu is an excellent source of protein, iron and calcium (when a calcium-based coagulant is used).
  • Tofu contains isoflavones, which when consumed regularly have been linked to a lower risk of heart disease, breast and prostate cancer, Type 2 diabetes, osteoporosis and age-related mental disorders.
  • Tofu contains phytoestrogens and may be helpful for women in perimenopause when estrogen production slows down.
  • Organic tofu ensures that it is not made with genetically modified soybeans.

Want to try tofu yourself? Try this sauce recipe below. Serve over whole-wheat pasta with sliced cherry tomatoes, or use it as a sauce for risotto, as a dip or as a spread on toast.

Layne’s Creamy Green Tofu Pesto Sauce

Serves 4


  • ½ cup frozen peas, thawed
  • 1½ cups packed baby spinach
  • 10 fresh basil leaves
  • ¼ cup chopped walnuts
  • 3 tablespoons freshly grated Parmesan cheese
  • 1 chopped clove of garlic
  • 2 tablespoons fresh lemon juice
  • 1 cup silken tofu, firm
  • Freshly ground black pepper and sea salt to taste


Combine all ingredients in a food processor or high-speed blender. Process until the texture is smooth. Taste and adjust seasoning as needed.

Note: Eliminate cheese or substitute nutritional yeast for Parmesan to make this recipe vegan.

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Layne Lieberman
Layne Lieberman, MS, RDN, CDN, LDN is an internationally recognized registered dietitian-nutritionist, culinary travel leader, writer and entrepreneur. She is author of the award-winning lifestyle cookbook, Beyond the Mediterranean Diet: European Secrets of the Super-Healthy. Visit her website, World RD, and follow her on Facebook, Instagram, Pinterest and Twitter.