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Tahu goreng
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Tahu goreng
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Tahu goreng
Indonesian tahu goreng and omelette arranged on a plate garnished with bean sprouts, cucumber and carrot
Alternative namesTauhu goreng (Malaysian and Singaporean spelling)
Associated cuisineIndonesia,[1] Malaysia, Singapore
Main ingredientstofu
  •   Media: Tahu goreng
Tahu isi (filled tofu) served with bird's eye chili

Tahu goreng (Indonesian spelling) or tauhu goreng (Bruneian, Malaysian and Singaporean spelling) is a generic name for any type of fried tofu dish in the cuisines of Indonesia, Brunei, Malaysia and Singapore.

Preparation

[edit]
Tofu being fried in Indonesia

When preparing the dish, cakes of hard tofu are deep-fried until golden brown. A popular way to serve fried tofu is to cut them diagonally in half and arrange on a plate garnished with bean sprouts, cucumber, and scallion. A thick sauce is prepared with shallots, garlic, chili peppers, shrimp paste, soy sauce, and tamarind juice.

Cultural origins

[edit]

In Malay language and Indonesian, tauhu or tahu refers to 'tofu' and goreng indicates 'fried'. Tofu originated from China and was brought to Southeast Asia by Chinese immigrants to the region. Its first arrival in Indonesia is estimated through the Khubilai Khan's army in Kediri in 1292.[2]

Variations

[edit]

Indonesia

[edit]
Plain 'tahu goreng' on white rice, without side dishes and embellishments.

In Indonesia, tahu goreng can be mildly fried or deep fried, plain or battered. In Indonesia, tahu goreng is usually eaten with sambal kecap a kind of sambal hot condiment made from kecap manis (sweet soy sauce) and chopped chili peppers and shallots. Some variants might use peanut sauce with chili instead. Some variants are:

  • Tahu isi: (lit: filled tofu), probably the most popular variant of tahu goreng in Indonesia, is tofu filled with bean sprouts, carrots and sometimes minced meat is battered and deep fried.[3] It is commonly found sold by gorengan (Indonesian fritters) vendors. Commonly eaten with cabai rawit (bird's eye chili).
  • Tahu sumedang: the name derived from Sumedang city, West Java. Pioneered by the Tahu Bunkeng tofu store in Sumedang established by Chinese immigrants in 1917.[4]
  • Tahu gejrot: fried tofu in a thin, hot, sweet, and sour sauce with shallots and chilies, originated from Cirebon City, West Java.
  • Tahu taoge: stir-fried diced tofu with beansprouts.
  • Tahu campur: (lit: mixed tofu), with beef slices, vegetables, beansprouts, and noodles or rice vermicelli, served in thin broth. The dish is common in East Javan cities, such as Malang, Surabaya, and Lamongan.
  • Tahu gunting: (lit: tofu cut with scissors), fried tofu in thick sweet and spicy peanut sauce, originated from Surabaya city, East Java.
  • Tahu telur: (lit: tofu with egg), with omelette, beansprout, peanuts, and lontong rice cake, served in thin sweet and sour soy sauce. Also originated from Surabaya City, East Java.
  • Tahu bulat (round tofu) or tahu bola also called bola-bola tahu (tofu balls): is a relatively new variant of fried tofu from Tasikmalaya. The tofu is mixed with seasoning and shaped in balls or rounded form, and later deep-fried in cooking oil.
  • Kupat tahu: (lit: ketupat with tofu), ketupat rice cake, beansprout, served in thick sweet and spicy peanut sauce, common throughout Java, however the most popular variant came from Kuningan, Magelang, Solo, and Surabaya.

See also

[edit]

References

[edit]
[edit]
Revisions and contributorsEdit on WikipediaRead on Wikipedia

Tahu goreng

View on Grokipedia
from Grokipedia
Tahu goreng, literally translating to "fried tofu" in Indonesian, is a staple dish in prepared by deep-frying cubes or slices of firm in oil until they develop a golden, crispy exterior while retaining a soft, spongy interior. This simple yet versatile food is commonly enjoyed as a street snack, side dish, or component in larger meals, often accompanied by dipping sauces such as a sweet-tangy , kecap manis (), or spicy to enhance its mild flavor. Originating from the adaptation of —a soybean-based product introduced to by Chinese immigrants via ancient trade routes—tahu goreng has evolved into an affordable, protein-rich everyday that reflects the country's multicultural culinary influences. Tofu production and consumption are deeply embedded in Indonesian culture, with soybeans primarily used for making tahu and , providing essential nutrition as an economically accessible protein source. The dish's popularity extends beyond Indonesia to Malaysia and Singapore, where it is known as tauhu goreng and similarly fried. Regional variations may include stuffing the tofu with vegetables or meat (as in tahu isi) or serving it in specific sauces like the tangy chili-vinegar mix in tahu gejrot from . As a ubiquitous item at (small eateries) and markets, tahu goreng exemplifies Indonesia's vibrant scene, offering endless customization while remaining accessible to all social classes.

Introduction and Description

Definition and Overview

Tahu goreng, translating literally to "fried " in Indonesian and Malay, refers to cubes or slices of firm that are deep-fried, resulting in a golden brown, crispy exterior encasing a soft, creamy interior. The term derives from "tahu" (or "tauhu" in some regional variants), meaning , and "goreng," denoting frying. In and , the dish is commonly known by the alternative spelling "tauhu goreng." This dish holds widespread prevalence across , particularly in , , , and , where it functions as an everyday snack, a simple side dish, or an integral element in broader meals. Tahu goreng embodies versatility as an affordable, plant-based protein source derived from , which traces its origins to ancient before spreading to the region. Its vegan composition allows easy adaptation to diverse dietary needs, enhancing its appeal as a nutritious and accessible option in local cuisines.

Key Ingredients

The primary ingredient in tahu goreng is firm (tahu), produced by curdling extracted from soybeans using coagulants such as nigari () or (), followed by pressing to achieve a dense, water-resistant texture suitable for . Pressed tofu varieties are essential, as their firmness prevents disintegration during deep-frying while maintaining a smooth, absorbent interior that soaks up flavors. For frying, serves as the secondary ingredient, with widely used in for its stability at high temperatures and local abundance as the country's leading agricultural export. Canola oil may substitute in some preparations, but predominates in traditional Southeast Asian contexts due to its neutral taste and cost-effectiveness. Tahu goreng is often accompanied by sauces such as or , and garnishes like bean sprouts or (see Preparation Methods for details).

History and Origins

Origins of Tofu

Tofu originated in during the (206 BCE–220 CE), with its invention traditionally attributed to , the Prince of (c. 179–122 BCE), who reportedly discovered the coagulation of milk into curds while seeking methods to process soybeans into a more digestible and preservable form. This development addressed the challenges of soybeans' indigestibility when raw and their limited shelf life as whole beans, transforming them into a versatile protein source suitable for storage and transport. Although direct archaeological evidence is sparse, a from an Eastern Han tomb (c. AD 50) in Province has been interpreted by some scholars as depicting early production, supporting the Han-era timeline. Tofu's early dissemination across accelerated during the (618–907 CE), when it entered commercial production, and reached widespread adoption by the (960–1279 CE), as evidenced by literary references in and culinary texts that describe it as an affordable staple. Its integration into Buddhist vegetarian diets, beginning as early as the 6th century CE and flourishing in the Tang era, played a pivotal role in its popularity, serving as a primary meat substitute that aligned with monastic prohibitions on products and provided essential protein for adherents. By the , had become a cornerstone of , featured in simple recipes like those in the Benxin zhaishu shipu (c. 1200 CE), which emphasized its purity and nutritional value. Technologically, tofu production relied on coagulation agents such as nigari, a derived from seawater salts, which was among the earliest methods used to curdle hot soybean milk into curds, yielding a product with a slightly bitter flavor and firm texture. Alternative coagulants like (calcium sulfate) emerged later, particularly in southern , allowing for sweeter, softer varieties. Over time, these techniques enabled the evolution from basic soft curds (funao) in the Han and Tang periods to more diverse firm and pressed forms by the Song Dynasty, as seen in dishes like "Snow and Red Cloud Soup." In , tofu functioned primarily as an economical , fostering innovations in vegetarian cooking that later influenced adaptations by Chinese immigrants abroad, including in .

Introduction to Southeast Asia

Tahu goreng, or fried , emerged in through the introduction of by Chinese immigrants, who brought the coagulated product from as part of broader migration patterns beginning in the medieval period. By the 13th century, Chinese communities had established production, facilitating its integration into , where it evolved into a staple protein source amid the archipelago's diverse agrarian societies. The spread of tofu to neighboring Malaysia and Singapore occurred primarily through Hokkien and other Fujianese Chinese communities starting in the 15th to 16th centuries, coinciding with intensified maritime trade and settlement in the Straits Settlements. Hokkien immigrants, fleeing economic pressures and seeking opportunities in port cities, introduced tofu-making techniques that adapted to local markets, with the term "tahu" deriving directly from the Hokkien "tau-hu." By the early 19th century, Chinese vendors in Singapore and Malaya were producing pressed and firm tofu varieties, integrating them into hawker stalls and daily fare, which by 1826 included exports of soy-based products from the region. This dissemination solidified tofu's role in urban Chinese-Indigenous food exchanges, paving the way for fried preparations like tahu goreng. Cultural adaptations of in emphasized frying as a preservation and flavor-enhancement method, influenced by abundant local oils such as palm and derivatives, alongside the region's vibrant traditions. Chinese deep-frying techniques merged with indigenous practices, resulting in tahu goreng—firm cubes fried until golden and crisp—to suit tropical climates where fresh spoiled quickly. production localized rapidly, utilizing tropical varieties cultivated in and from the 17th century onward, with Chinese methods modified for humid conditions and hybrid seeds to yield higher protein content. This adaptation transformed from an immigrant import into an accessible, everyday ingredient, affordable for diverse populations through small-scale home industries. Early colonial records from the highlight tofu's growing presence, with naturalist Georg Eberhard Rumphius documenting "tahu" production by Chinese vendors in Ambon and in 1747, noting its preparation from ground beans pressed into cakes. By 1893, Batavia (modern ) records describe Chinese-operated factories using light-colored local soybeans, supplying markets amid Dutch trade networks that indirectly boosted soy imports. These accounts trace tahu goreng's evolution into an inexpensive daily food, with fried variants like tahu goreng ketjap appearing in 19th-century Javanese markets, reflecting its shift from niche immigrant dish to widespread proletarian staple by the early .

Preparation Methods

Frying Techniques

The preparation of for frying begins with selecting firm or extra-firm varieties to ensure structural integrity during cooking. To achieve crispiness, the is typically pressed to remove excess moisture; this involves wrapping it in paper towels or a clean cloth and placing a heavy object, such as a cast-iron pan, on top for 15 to 30 minutes, allowing water to drain away and preventing sogginess upon . After pressing, the is patted dry thoroughly to minimize oil splattering. It is then cut into uniform shapes, commonly 1- to 2-inch cubes or squares, though triangles or balls may also be used depending on preference, ensuring even cooking. The core frying method for tahu goreng involves deep-frying the prepared in hot neutral , such as vegetable or canola, heated to 170-180°C (350°F) in a pot or . Pieces are added in small batches to maintain temperature and fried for 2-5 minutes, turning occasionally, until and crispy on all sides; excess is then drained on paper towels or a wire rack. Shallow or pan-frying with less (about 1-3 tablespoons) is an alternative for home cooking, yielding a similar result but requiring more frequent turning. Street vendors often scale up using larger volumes of for efficiency, while home cooks adapt to smaller batches. Common equipment includes a for its heat distribution in traditional settings or a deep pot for controlled deep-; electric deep fryers are less typical but used in commercial contexts for consistent results. Safety considerations emphasize adding gently to hot oil one piece at a time to avoid splatters, using a splatter screen if available, and not overcrowding the vessel to prevent temperature drops that could lead to uneven browning or grease absorption. Monitoring oil freshness—replacing it if it darkens or smokes excessively—ensures safe and optimal .

Accompanying Sauces and Garnishes

Tahu goreng is commonly accompanied by various sauces to enhance its mild flavor, such as a drizzle of sweet soy sauce (kecap manis), peanut sauce, or spicy sambal. More elaborate preparations include a savory sauce, such as the Balinese-style bumbu, prepared by blending ground shallots, garlic, chilies, and shrimp paste, then mixing with soy sauce and tamarind juice before simmering to thicken into a glossy consistency. The sauce achieves a balance of sweet, sour, spicy, and savory notes, with the tamarind providing tanginess, soy sauce offering saltiness, and chilies—often bird's eye varieties—allowing adjustments in heat level to suit preferences. Garnishes are prepared simply to add freshness and crunch: bean sprouts are blanched briefly in boiling water to retain their crispness, cucumbers are sliced thinly for a cooling contrast, and fried shallots are added for a mild oniony note, all arranged on a plate alongside the fried . In serving, the sauce is drizzled generously over halved pieces of the fried tofu to soak in, while optional crushed are sprinkled on top for added texture and nutty flavor.

Regional Variations

Indonesian Variations

Indonesia boasts a rich array of tahu goreng variations, each reflecting local ingredients, techniques, and flavors across its diverse regions. These adaptations transform the simple fried into specialized dishes, often incorporating unique stuffings, sauces, or accompaniments that highlight culinary traditions from and beyond. One prominent variation is tahu isi, a popular where firm blocks are hollowed out and stuffed with a mixture of bean sprouts, shredded carrots, , and occasionally minced meat or glass noodles for added texture. The stuffed is then coated in a light batter of flour, cornstarch, and seasonings before being deep-fried until golden and crispy, yielding a contrast between the crunchy exterior and soft, flavorful filling inside. This dish is commonly enjoyed as a or appetizer, sometimes drizzled with . In , tahu sumedang stands out for its distinctive firm yet spongy texture, originating from Sumedang Regency where it was pioneered in 1917 by Chinese immigrant Ong Kino, who introduced innovative tofu-making methods using local soybeans and nigari coagulant. Unlike softer varieties, this tofu is deep-fried to develop a chewy, porous interior that absorbs flavors well, and it is typically served plain, sliced, or paired with a simple chili paste (sambal) to enhance its subtle savoriness without overpowering the tofu's natural taste. Its reputation as a snack has made it a staple in Sundanese cuisine, with production centered around family-run factories in the region. From the coastal city of in comes tahu gejrot, a tangy and spicy preparation where small cubes of puffed (tahu pong), a hollow soy-based variety, are fried until lightly crisp and then cut into bite-sized pieces tableside. It is served with a thin, pouring sauce (gejrot) made from , , bird's eye chilies, shallots, and , creating a sweet-sour-hot profile that soaks into the warm , balancing its mildness with bold acidity and heat; the name "gejrot" derives from the sound of pounding the sauce ingredients in a mortar. This dish is a beloved specialty, often sold by vendors using traditional wooden carts. East Java's tahu campur elevates fried into a hearty soup-based dish, particularly associated with and Lamongan, where cubes of fried are combined with blanched bean sprouts, water spinach, yellow noodles, poached , and thin slices of or in a clear, aromatic seasoned with and fried shallots. The is fried separately to maintain its structure before being added to the mix, providing a chewy contrast to the tender vegetables and noodles; is sometimes drizzled on top for richness. This variation transforms tahu goreng from a standalone into a complete , reflecting the region's love for mixed (campur) flavors. In Surabaya, tahu gunting—also known as tahu tek—features medium-sized fried tofu blocks that are cut into portions using scissors (gunting) at the point of serving to allow better absorption of a thick, savory peanut sauce blended with petis (fermented shrimp paste), garlic, chilies, and sweet soy. Accompanied by sliced lontong (compressed rice cake), boiled potatoes, and bean sprouts, the dish's name evokes the snipping sound of preparation, and its bold, umami-packed sauce makes it a quintessential street food in East Javanese markets. Another Surabaya innovation is tahu telur, an omelette-style dish where diced fried is mixed with beaten , bean sprouts, and , then fried into a large, crispy patty served over and topped with a spicy containing chilies, , and kaffir lime leaves. The integrates seamlessly into the egg base during , creating a unified texture that's both fluffy and substantial, often garnished with fried shallots for crunch; this variation showcases East Java's affinity for combining with eggs in dynamic, sauce-drenched presentations. From in , tahu bulat offers a playful, spherical take on fried , where small round balls are formed from a dough of mashed , , eggs, and seasonings like and salt, then briefly boiled to set the shape before deep-frying to achieve a chewy exterior and soft, springy interior. These bite-sized orbs are enjoyed plain or with chili sauce, prized for their portability and satisfying bounce, making them a favored among street vendors in the Priangan highlands. Finally, kupat tahu, a widespread Javanese dish especially popular in Central Java's and surrounding areas, pairs fried slices with (diamond-shaped compressed rice cakes) in a diluted enriched with sweet soy, , and kaffir lime, often accompanied by blanched bean sprouts, , and fritters (bakwan tahu) for varied textures. The sauce's mild nuttiness complements the tofu's crispiness and the rice's subtle chew, positioning this as a comforting or light meal that embodies Java's harmonious blending of staples.

Malaysian and Singaporean Variations

In and , tauhu goreng refers to deep-fried firm , typically cut into cubes and fried until golden and crisp on the exterior while retaining a soft interior. This preparation highlights the dish's simplicity and appeal as an everyday , often using fresh to ensure optimal texture and flavor. The defining element is a thick, savory-sweet prepared from coarsely ground fried peanuts, blended with ingredients like red chili padi, garlic, (kecap manis), or lime juice, and (gula melaka) for a balanced sweet, spicy, and tangy profile. The sauce's spiciness can be adjusted with additional chilies, such as chili padi, and some variations incorporate influences from regional cuisines, including elements reminiscent of Thai sweet chili for enhanced sweetness and heat. Tauhu goreng is commonly paired with fresh vegetables like blanched sprouts and julienned , which provide crunch and lightness to contrast the rich sauce; it may also appear alongside (compressed rice cakes) in more substantial servings. These vegetable accompaniments position the dish as a refreshing salad-like option in urban settings. A quintessential hawker center staple in both countries, tauhu goreng embodies the fusion of Chinese tofu-making traditions with Malay culinary elements, such as nutty sauces and spicy condiments like sambal belacan occasionally added for extra zest. Variations like tauhu goreng kecap emphasize a lighter sweet soy-based dressing over the full , often mixed with ground and for a quicker, everyday twist. This adaptability underscores its role in the diverse, multicultural food scenes of and , where it remains an affordable, vegetarian-friendly choice in bustling food courts.

Serving and Cultural Significance

Common Serving Styles

Tahu goreng is frequently enjoyed as in , where vendors sell it hot, often packed in small plastic bags for on-the-go consumption during commutes or at markets. It is commonly presented on plates alongside simple accompaniments, allowing eaters to dip or drizzle sauces directly. This portable format makes it a popular snack in urban settings like , where peddlers offer it amid traffic. In everyday meals, tahu goreng serves as a versatile side dish, paired with rice-based staples such as , where the crispy fried tofu is either mixed in or placed alongside for added texture and protein. It also appears in noodle dishes and soups like tahu campur, a savory Javanese specialty featuring beef broth, yellow noodles, bean sprouts, and slices of fried tofu, garnished with fried shallots and chili sauce. Typical portions consist of 1-2 pieces per serving, providing a modest yet satisfying element to the meal. Pairings emphasize bold flavors, with tahu goreng often drizzled or dipped in kecap—a mix of and chilies—or richer for a nutty contrast, sometimes accompanied by fresh vegetables like slices and bean sprouts to balance the richness. In modern restaurant and home cooking contexts, it adapts easily to vegan preferences by omitting from sauces, maintaining its appeal as an accessible protein source. Globally, in Filipino-Chinese communities like Manila's district, it is presented with a spicy-sweet savory sauce and . In , similar fried is commonly paired with as a street snack.

Role in Cuisine and Society

Tahu goreng serves as an iconic across and neighboring Southeast Asian countries, embodying affordability and accessibility that make it a daily staple for people from all socioeconomic backgrounds. Its low production cost and simple preparation allow it to be sold by small-scale vendors at and roadside stalls, fostering vibrant local economies and providing essential income for informal workers. In urban centers like and , it supports by offering a quick, inexpensive protein option amid busy lifestyles, while its ubiquity in markets reinforces community interactions around shared meals. As a vegan-friendly dish, tahu goreng holds particular dietary importance in religious and vegetarian contexts, functioning as a key protein source during Buddhist temple fairs and observances in regions with significant Buddhist populations, such as parts of and . Its neutral flavor and absorbent texture make it adaptable to various seasonings, aligning with principles of in monastic and lay vegetarian diets influenced by Buddhist traditions. In Muslim-majority , it features prominently in iftars as a , fried snack alongside other fritters, providing sustenance to break the fast without excess heaviness. The dish's festive role extends to family gatherings, ceremonies, and communal events, where its ease of preparation in large quantities symbolizes humility and versatility in Indonesian culinary heritage. Shared consumption at these occasions promotes social bonding, as groups gather around street vendors or home-cooked batches, strengthening ties in diverse communities. Among Southeast Asian diaspora populations in and the , tahu goreng maintains cultural continuity, appearing in adapted forms at cultural festivals and home meals to evoke homeland flavors and foster intergenerational connections. Economically, tofu production—central to tahu goreng—employs numerous small and medium enterprises across , generating supplemental income through efficient practices like . This sector aids national by leveraging low-cost soybeans to produce accessible proteins, though reliance on imports underscores ongoing challenges in stability. Government and NGO initiatives, such as those improving production facilities, bolstering rural and urban economies reliant on this traditional industry.

Nutritional Aspects

Nutritional Composition

Tahu goreng, a fried preparation of , typically provides 271 kilocalories per 100-gram serving, with caloric content varying based on oil absorption during and the specific type of tofu used. A standard serving consists of 1-2 pieces, totaling 50-100 grams, often consumed as a in meals. In terms of macronutrients, a 100-gram serving contains approximately 17.2 grams of protein, primarily derived from the soy base of the tofu; 20.2 grams of , largely from the process; and 10.5 grams of s. These values position tahu goreng as a protein-rich food with moderate and low-to-moderate carbohydrate levels. Key micronutrients include calcium at about 372 milligrams per 100 grams, iron at 4.9 milligrams, and totaling around 48 milligrams, all inherent to the soy composition. Garnishes such as chili peppers and may contribute small amounts of vitamins A and C, depending on preparation. Variations exist by type; plain tahu goreng aligns with the above profile, while stuffed versions (tahu isi) often range from 150-250 kilocalories per 100 grams due to added fillings like vegetables or meat, potentially increasing carbohydrates and fats.

Health Benefits and Considerations

Tahu goreng provides a substantial source of plant-based protein, which supports muscle repair and overall bodily functions due to its complete amino acid profile. The isoflavones in tofu, such as genistein and daidzein, have been linked to improved heart health by potentially lowering the risk of coronary heart disease, particularly when consumed regularly. These compounds may also alleviate menopausal symptoms like hot flashes in postmenopausal women. Additionally, tofu's low glycemic index, approximately 15, helps manage blood sugar levels, making it suitable for individuals with diabetes by minimizing post-meal spikes. Research indicates that incorporating into the diet can contribute to reduction; for instance, consuming about 25 grams of daily, equivalent to roughly 100-150 grams of tofu, has been shown to lower LDL cholesterol by 3-4% in adults. A meta-analysis of clinical trials supports that soy protein significantly reduces LDL cholesterol levels, promoting cardiovascular . As a soy-derived food, tahu goreng fits well into vegan and vegetarian diets, serving as a versatile meat alternative that delivers essential nutrients without animal products. Modifications such as air-frying instead of deep-frying can substantially reduce calorie and fat content, often resulting in around 140 kcal per 100 grams while preserving protein benefits. However, the frying process in traditional tahu goreng adds saturated fats from cooking oil, which may increase cardiovascular risks if oil is reused excessively; opting for fresh oil or healthier methods mitigates this. Accompanying sauces often introduce high sodium levels, potentially elevating blood pressure in sensitive individuals. Soy allergies pose a risk, with reactions ranging from mild symptoms to anaphylaxis in affected people. In developing regions, tofu promotes sustainable protein access, offering a low-impact alternative to animal-based sources with a smaller environmental footprint, such as reduced land and water use compared to meat production. Balanced consumption of 2-3 servings per week is recommended to maximize benefits while avoiding potential excesses.

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  52. https://www.diabetesteam.com/resources/is-tofu-good-for-diabetes-glycemic-index-explained
  53. https://www.health.harvard.edu/staying-healthy/soy-protein-helps-lower-bad-cholesterol-a-small-but-important-amount
  54. https://pubmed.ncbi.nlm.nih.gov/31006811/
  55. https://pmc.ncbi.nlm.nih.gov/articles/PMC5793271/
  56. https://www.snapcalorie.com/nutrition/air_fried_tofu_nutrition.html
  57. https://www.heart.org/en/news/2022/10/10/clearing-up-questions-on-whether-tofu-is-healthy
  58. https://www.health.harvard.edu/nutrition/tofu-making-a-place-for-this-nutritious-plant-based-food-in-your-diet
  59. https://acaai.org/allergies/allergic-conditions/food/soy/
  60. https://www.greencuisine.com/tofu-the-past-present-and-future-of-plant-based-protein/
  61. https://veganhealth.org/soy/soy-part-2/
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