Tofu, also known as bean curd, is a food that is made by coagulating soy milk and then pressing the curds into solid white blocks of varying softness; it can be silken, soft, firm, extra firm, or super firm.
Tofu is a high-protein food that contains all nine essential amino acids. It's also an excellent source of iron and calcium, as well as the minerals manganese, selenium, and phosphorous.
One can have tofu in many different ways, it can be eaten raw, it can steamed or baked too.
Simple recipe: allrecipes.com/recipe/218450/cilantro-lime-grilled-tofu/