Tofu is made from soybean curd and is high in protein. There are two types of tofu — firm and silken. Firm tofu is usually used in savoury dishes and meals. Silken tofu is often used in making desserts, smoothies and mayonnaise.

Firm tofu

Firm tofu comes in a packet surrounded by liquid. After you remove it from the packet, drain off the excess water and pat it with a kitchen towel. The tofu now needs to be drained. There are two ways to drain tofu:

1. Use a tofu press or a plate with a weight on top. You can buy a tofu press online. Alternatively, you can put the tofu on a plate, wrap the tofu in kitchen paper and put a heavy weight such as a heavy iron skillet or a plate with weights on top of it. It should take about an hour and a half to drain the tofu.
2. Freeze the block of tofu overnight. Then defrost it and cut it into slices. Squeeze out the water by wrapping the slices in a tea towel and pressing out the water by hand. If you’re not concerned about the shape of your tofu just cut your tofu into blocks and squeeze out the water by hand over a large bowl to catch any stray pieces. Freezing the tofu changes its texture, making it more ‘spongy’, and many people prefer to use it this way.

Silken tofu

Silken tofu is very soft and cannot be drained. It can be used straight out of the packet. Just drain off the excess water from the packet and follow the instructions on your recipe.

Tempeh is made from fermented soya beans and usually comes in a solid block or slices. There is no need to drain or pre-prepare tempeh. It can be marinated to add flavour, or it may come already flavoured. It is often used to make ‘tempeh bacon’. You can slice or cut the tempeh any way you like, depending on your recipe. Tempeh has a slightly nutty flavour and is a great source of protein and iron.

Seitan is made from vital wheat gluten flour and has a meaty texture. In Chinese dishes it may be referred to as ‘mock duck’. You can buy seitan in a jar or packet, in which case it has already been cooked and is ready to use. Just drain any excess liquid and add it to your recipe. It can be fried, added to a stir fry, curry, stew, or any dish. You can also use it in sandwiches or salads.

You can also make your own seitan. There are many recipes online which mimic the taste and flavour of various meats. You will need to purchase vital wheat gluten flour. This can be bought online if you can’t find it in your local health shop. Seitan is very easy to make and usually involves adding stock and other flavourings to the flour and kneading it.

Dried beans and chickpeas need to be soaked before cooking. Place the beans in a large container. For every cup of beans, add 5 cups of cold water. Cover and refrigerate overnight, then drain and rinse the beans with water before cooking.

Put the lentils into a large sieve and rinse with water. Pick through the lentils, discarding any bits of debris or dehydrated lentils. There is no need to soak lentils, you can cook them straight away after rinsing.