Tofu is a remarkable healthy food with the ability to absorb the flavor of the other foods around it. In addition, it can take on the consistency of many other foods as well. Tofu contains little fat and is high in protein, calcium and iron. Tofu, a staple of Asian cuisines and is also popular among vegetarian dishes for its high protein, low cholesterol, low heat, and low fat. It can be prepared in soups, main dishes, smoothies or deserts.