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The Health Benefits of Tofu (with easy recipe)

Updated on June 24, 2016
5 stars from 1 rating of Korean Tofu Sidedish

I want to thank my ESL students Lee Jae Hwan and his girlfriend Kim Min Hee for inviting me over to have lunch with them at their apartment. I get to bind with them in the kitchen and share each other's know-how.

I enjoyed my time cooking with them.This dish was the simplest I've learned from them. A week later, I still craved for it; so, I've made it in my own kitchen.

As an Asian, I love tofu mainly because of its high protein content. It's very cheap rather than serving meat or fish on the table. And these days, since many people are choosing to eat healthier, this vegetarian side dish is one that you must try. It's very easy to make, rich in umami taste and is very delicious. Hope you get to include them in your daily menus.

Health Benefits of Tofu

While many of us have this idea that the most reliable source of proteins in food are mostly lean meat, tofu is no exemption at all. It is one of the most nutritious food rich in protein without the fat content found in meat.In fact, to vegetarian dishes, tofu are sometimes used to replace the meat ingredient.

Tofu is made from the curds of soybean milk molded into a pale, white colored blocks. It also has isoflavones that fights bad cholesterol in the body;thus, preventing cardiovascular diseases. It is also a good source of iron, which helps in the making haemoglobin in the blood, preventing anemia. This beancurd by-product is truly perfect due to its nutritional composition, having high levels of protein, minus the cholesterol and low amount of carbohydrates. Calcium and Vitamin E are also known to be present in tofu.

Here are some of the health benefits you can get from eating tofu:

Heart Diseases

Tofu has been known to lower the risk of heart diseases. It can also lower bad cholesterol levels or lipoproteins in the body, which boost and improves cardiovascular health.


A mineral called selenium, needed by the body as antioxidants and protects the system from colon cancer is also present in tofu. Studies showed that men can also lower the risk of prostate cancer merely by consuming tofu. On the other hand, women are 60% less likely to have breast cancers compared to those who doesn’t consume tofu at all.


Calcium-rich tofu also helps women on their menopause stage, reducing hot flashes, prevents calcium cannibalism which leads to bone loss and osteoporosis. It is also recommended for the prevention of rheumatoid arthritis. It also helps during the pre-menopausal stage when there is an abnormality in the estrogen level.


Tofu helps retain the skin’s elasticity and tones facial muscles; thus, slows down the aging process. Aside from consuming tofu as food, some make a tofu paste mask and apply it generously on their faces for nourishing the skin.

Hair loss

Our hairs have protein contents called keratin. By adding tofu in one’s diet, the hair is nourished with the required amount of protein to produce more hair and keep the existing ones healthy and strong.

Koreans love soybeans so much, and tofu as it by-products is no exemption. Below is a simple tofu recipe you must try out:

Nutrition Facts
Serving size: 2-3
Calories 72
Calories from Fat0
% Daily Value *
Protein 14 g28%
Cholesterol 0 mg
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Cook Time

Prep time: 10 min
Cook time: 15 min
Ready in: 25 min
Yields: Serves 3-4 persons

Pan-fried Tofu with Korean seasoning sauce

  • 150 g firm tofu
  • 2 cloves garlic, minced
  • 1 T soy sauce
  • 1 t chili flakes
  • 1 medium sized jalapeño pepper, minced
  • 1 t toasted sesame oil
  • 1 1/2 t honey
  • 1 stalk spring onion, chopped
  • toasted sesame seeds, (optional)


  1. Wash tofu and pat dry them with kitchen towel. Cut into 10x10 cm and 1 cm thick squares.
  2. Heat up a non-stick pan and drizzle with oil. Pan fry the tofu squares for around 4-5 minutes or until both sides are golden brown. Remove from the pan and wipe of excess oil. Set aside.
  3. Make the seasoning sauce by combining the minced garlic, soy sauce, chili flakes, jalapeño, toasted sesame oil, honey and some green onions(save some for garnish later) in a bowl and mix very well.
  4. Arrange tofu on to a plate. Drizzle the seasoning sauce over the tofu. Garnish with the green onion and toasted sesame seeds if desired.
  5. Serve with hot rice and other Korean banchans(sidedishes). .


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