Is it better to stew tofu for a long time or a short time

The length of time for stewing tofu should be selected according to taste requirements and nutrient retention. Short term stewing can maintain a tender and smooth taste, while long-term stewing is easier to digest and has a firm texture. Tofu has a soft texture and is rich in high-quality protein and calcium. Short term stewing is usually recommended for 5-10 minutes. At this time, the pores inside the tofu have not completely collapsed, which can lock in water-soluble nutrients such as soy isoflavones. It is suitable for cold mixing or pairing with easily cooked ingredients. Controlling the heat and simmering over low to medium heat can avoid surface honeycombing, especially suitable for tender tofu or lactone tofu, which have high water content and are prone to disintegration after prolonged cooking, affecting their appearance.

Long term stewing is recommended for 15-30 minutes, suitable for old tofu or frozen tofu. The pore structure can fully absorb the freshness of the soup, and continuous heating will cause the protein network to shrink more significantly, producing a solid bite sensation. But some B vitamins will be lost with steam, and pairing with acidic seasonings such as tomatoes can slow down nutrient loss. It should be noted that boiling for more than 40 minutes may cause excessive shrinkage of tofu, resulting in the precipitation of umami substances into the soup.

It is recommended to adjust the time according to the characteristics of dishes: Mapo tofu and other dishes that emphasize the taste should be stewed for a short time, and braised tofu in soy sauce or frozen tofu stew can be extended to 20 minutes. Pairing vegetables rich in vitamin C, such as green peppers, can promote the absorption of iron in tofu. Using a clay pot or enamel pot can evenly conduct heat and avoid local overheating. Special populations such as gout patients should pay attention to controlling the total intake of soy products and avoid stewing them with high purine foods.