Tofu or bean curd is a sustainable protein source and is produced from soy milk. It is a type of cheese although totally vegetable. It is made with soybeans, water and a coagulant (solidifying agent).

It originated in China some 2000 years ago and became popular in the west only in the 1960s when interest in healthy eating grew.

Tofu is low in calories and high in protein and fat. It contains many important vitamins and minerals, including manganese and calcium.

Tofu is an ingredient that is fundamental in Chinese and Japanese cuisine. If you are ever wondering how tofu is made, it is made in a process that is very similar to that used to make cheeses, only that soy is used for making tofu.

Tofu ranges in consistency from soft to extra-firm. In general, firm and extra-firm Chinese-style tofu is best for stir-fries, kababs or dishes that require tofu to hold its shape. Japanese-style silken tofu, whether soft or firm, can hold its shape in soups and even some stir-fries if handled very carefully, and can also be used in other recipes such as dips and sauces.

Tofu or bean curd is prepared from the coagulation of soy milk. Quick-online research revealed that the most frequently used coagulants are calcium sulphate and magnesium chloride. Both these coagulants help preserve the flavour and texture of tofu. Once the liquid is obtained, it is pressed to separate the liquid part of the soybean, something that is also done when making cheese that is obtained from cow’s or goat’s milk.

Pasteurization is frequently used to extend the shelf life of tofu, which has helped bring about a whole new market of tofu and soy-based products, such as tofu pasta, tofu hot dogs, tofu burgers and tofu ice cream.

Tofu is a bland protein on its own due to its consistency and benefits greatly from the flavours and aromas of other ingredients such as sauces, marinades and spices.

Today tofu is given a great use in vegetarian or vegan recipes to replace proteins of animal origin.

Depending on what dish you are preparing, tofu can be sliced, diced, crumbled or cut into decorative shapes with a biscuit cutter or melon baller.

Before you start cooking, it is best to remove excess moisture from tofu. Removing excess moisture from tofu makes room for other liquids, such as marinades and sauces, to be absorbed and prevents excess liquid from diluting sauces and dressings. It also prevents tofu from spattering when frying.

Watch the video below on how to remove excess moisture and cut tofu into cubes. The video shows how to cut tofu into cubes but for the purpose of this recipe, I have cut tofu into 3½cm x 2cm pieces.

Remember: Tofu cubes do not need to be perfectly square, but they should be the same size for even cooking or browning.

Steps to cut tofu:

• Place the block of tofu on its side and cut the block in half horizontally.
• Turn it back flat, cut into half.
• Cut vertically into strips of required thickness.
• Give block a quarter turn and, holding tofu gently, slice to make cubes.

This is a version of Tofu Chilli that is prepared with a handful of simple ingredients - the creamy texture of tofu (bean curd) and the crunch of walnuts makes a delightful combination in this vegetarian stir-fry - all brought together in a sweet and spicy sauce.

Firm tofu - Macro perfectly firm tofu is suitable to marinate, grill or stir-fry and that's exactly what I am looking for in my recipe. I want the tofu to hold its shape when frying. You could use any firm tofu, if you like but please do not use tofu marked 'silken' or 'soft' as it is delicate and more suitable for simple dishes that require little handling of the tofu. Find at: most supermarkets, Asian markets and natural food stores in refrigerated plastic containers, refrigerated vacuum-sealed packs or shelf-stable sealed cartons that require no refrigeration until opened. Read the label for texture variations before buying.

Soy sauce - An important component in the marinade and a pre-cooking seasoning. Gives a nice caramel colour and just enriches the flavour of tofu from bland to savoury. Use regular soy sauce. Do not buy dark or light soy sauce. My favourite brand is Kikkoman naturally brewed soy sauce. Substitute: Kikkoman Tamari soy sauce.

Sweet chilli sauce - Adds a slightly sweet, slightly spicy and slightly salty taste. I do not have a favourite brand. Pick a good quality sauce, as we have only two ingredients in this marinade!

Broccoli - Adds a vibrant colour to this hearty Burmese inspired veggie dish, plus broccoli is good for your digestive system. Break into florets and halve larger ones before adding to a pot of boiling water. Blanch in water only for 2-3 minutes once the water comes to a boil after adding broccoli. Add a good pinch of salt to the water, if you like it salted. You can sprinkle some salt directly on to the platter before adding the cooked tofu. I like my broccoli to have the natural taste. The pan juices give it just enough salt for my taste!

Garlic - Garlic infuses an aromatic flavour into the oil and in turn flavours the tofu. Add chopped garlic into the hot oil and cook it for 10-20 seconds only, then move it around to prevent burning, before adding the tofu. If garlic is burnt, it will take a bitter taste and ruin your dish. If garlic is burnt, it is better to start all over.

Walnuts - Great crunchy taste and textured garnish.

Kashmiri chilli powder (optional) - If you want a chilli kick, add a sprinkle in the marinade (about ¼ tsp). I have left the recipe original and hence it is not on my ingredient's palette, as this tofu tastes lovely even without chilli powder. Find at: Some large supermarkets or all Indian grocery stores.