Today, tofu is often found in miso soups or served as a deep-fried snack. However, tofu is one of the oldest ingredients in Japanese cuisine and remains a staple in shojin ryori — the traditional Zen temple food of Buddhist monasteries. Monastic and rural cuisines have historically laid the foundation for many of the world’s culinary traditions.

Shojin ryori is a table filled with dozens of small dishes, offering 101 variations of vegetables, beans, and tofu. I recall our meal at the Murasakino Daitokujicho monastery in Kyoto — it was just that.

As a nutritionist and someone who enjoys exploring biochemistry, I won’t criticize tofu, despite its reputation for containing phytoestrogens or being genetically modified. When it’s organic, tofu is an excellent addition to the diet: high-quality, protein-rich (containing all 21 amino acids), and easy to digest.

This month, I’ve been enjoying Clearspring tofu. This producer has been perfecting tofu since 1973, crafting it using a unique recipe with just three ingredients: pure water, whole soybeans, and nigari (a natural mineral-rich coagulant derived from seawater).

Types of tofu

There are two main types of tofu: silken and firm.

• Silken tofu: Made by coagulating soy milk without curdling it, resulting in a soft and slightly elastic texture.
• Firm tofu: Dried and pressed, giving it a denser and drier texture.

While firm tofu is widely used in soups, smoothies, pancakes, and stir-fries, silken tofu often intimidates cooks. Here’s a foolproof, versatile recipe that highlights silken tofu: as a standalone snack, a main dish with vegetables, or an addition to noodles, omelets, or salads. Marinated tofu is my autumn favorite.