Tofu can be intimidating if you’ve never cooked with it before. What is it? How is it made? Is it healthy? What can you make with tofu? I’ll tackle all of these questions in this tofu 101 blog and recipe roundup.
How is Tofu Made?
Tofu is made from condensed, unfermented soy milk that’s been processed into soymilk curds which are pressed into blocks to make tofu.
What is the Difference Between Tempeh and Tofu?
Tempeh is made of cooked, whole soybeans that are fermented and formed into a firm, dense block. The texture is chewier and it tastes nuttier and earthier than tofu. Tempeh is less processed, higher in protein and fiber and lower in fat than tofu but the flavor is stronger and a little less versatile than tofu. Learn more about tempeh.
Tofu is made from curdled soy milk which is drained and pressed into a block. It is smoother and creamier than tempeh and can be sliced, diced or mashed in recipes. It’s more processed, but easy to digest, low in calories and high in protein.
Is Tofu Healthy?
Tofu and soy specifically has had a lot of controversial studies come out in recent years. On one hand, it has shown to improve cholesterol levels, fertility and menopause symptoms. On the other hand, too much soy has been linked to breast cancer, thyroid issues and interfering with male hormones. What I found interesting though is that a lot of the negative conclusions have been made from animal studies… not human. (source) In fact, in human studies, the estrogen effects of soy seem to either have no effect at all, or to reduce breast cancer risk (especially in Asian countries, where lifelong intake is higher than the US). (source)
Soybeans are also the number one genetically modified crop in the world. I personally try to avoid GMOs for health and environmental reasons so I look for non-gmo verified and/or organic labels when I’m buying tofu or other soy products. Just FYI – all organic items are non-gmo.
All in all, I stand by “everything in moderation.” Too much of any one thing isn’t good for you, soy and tofu included. And in general, I usually try to get my soy intake through the less processed options like edamame, tofu and tempeh rather than soy products like soy milk or soy-based protein powder.
Tofu Nutrition
Tofu is naturally gluten-free and low in calories. It has zero cholesterol and is packed with iron and calcium. It’s a great plant-based protein with about 15g of protein per serving.
How to Cook Tofu
You’ll want to drain and press your tofu before cooking. Cut a slit in the tofu package and drain all of the water out. Create a tofu press by wrapping the tofu block in paper towels or a clean dish towel and set the block on a baking sheet or cutting board – just make sure it’s a flat surface! Stack a few heavy items on top to press the extra moisture out. I love using a cast iron skillet, canned food or cookbooks. It can take 30-90 minutes to press most of the moisture out. Pressing the tofu takes out the extra moisture so it will crisp nicely and absorb the flavors in the dish.
Once pressed, cut your tofu how you’d like to eat it – typically I cut mine into small cubes or strips. At this point you can either marinate the tofu or throw it right into the pan with your other seasonings.
Tofu Recipes
Tofu was one of the first plant-based proteins I experimented with. I will be the first to tell you… if you don’t prepare it correctly, it doesn’t taste the best BUT when used properly it is so delicious! It can be intimidating to try a new ingredient but I promise tofu is not scary once you dive in. Below are some of my favorite tofu recipes!
This vegan tofu scramble is packed with flavor, has a great texture and easily lends itself to any additional veggies or spices you’d like to add in! Delicious served with sliced avocado and toast.
Pancakes with all the benefits of a warm bowl of oatmeal? Yes, please! These better-for-you oatmeal pancakes are rich in protein thanks to the addition of tofu.
Easy crispy baked tofu that you can serve on its own, on a salad, in a stir-fry, or in a sandwich! The options are endless with this staple tofu recipe.
Spice up Taco Tuesday with these flavorful and meatless asian tofu tacos. The tofu is crispy and flavorful and pairs great with the crunchy and refreshing slaw.
A delicious copycat recipe for Chipotle's tofu sofritas that's loaded with flavor and a hint of spice. It makes a great vegan protein option for homemade burrito bowls!
This mattar tofu is a healthy, vegan version of an Indian food classic, mattar paneer. Tofu works perfectly as a sub for the paneer cheese and makes this dish dairy-free.
This baked peanut tofu is marinated in a delicious peanut sauce that gives the tofu an amazing flavor and crispy coating. Just pair with rice and a veggie side for a full meal!
Learn how to make air fryer tofu that's crispy on the outside and chewy and soft on the inside. It cooks up in just 10 minutes and is perfect for meal prep. Serve it on its own, on a salad, in a stir-fry or in a sandwich!
This kung pao tofu is a lightened-up, vegan take on a classic Chinese take-out dish. It’s spicy, flavorful and paired with roasted cauliflower for extra veggies.
This cozy Thai-inspired pumpkin curry comes together quickly, but the robust flavor makes it taste like it’s been cooking all day. It’s vegan, loaded with protein and perfect as a weeknight meal.
This easy vegetarian sheet pan meal combines tofu, chickpeas, butternut squash and red onion on one sheet pan. Everything is roasted and served with a creamy tahini sauce!
Homestyle vegan chicken salad made with tofu, almonds, celery, onion and raisins tossed in a creamy vegan dressing. This salad is delicious, protein packed and great for sandwiches and wraps. Vegan and gluten-free.
You will use only four ingredients (other than the pie crust) for this ultra-simple vegan chocolate peanut butter pie that is similar to a French silk pie.
Heat oil in a large skillet or wok over medium-high heat. Once hot (check to make sure tofu sizzles when you add it to the pan), add tofu and cook, flipping frequently, for about 10 minutes. It’s done when all sides of the tofu cubes are golden. Transfer to a bowl or plate.
While tofu is cooking, whisk together the ingredients for the sauce in a small bowl.
Add remaining 2 teaspoons oil to the same skillet. Add garlic and onion and cook until fragrant, about 2-3 minutes. Add broccoli and red bell pepper to the skillet and cook for about 5 minutes. Add sauce and tofu to the skillet as well and cook for about 5 minutes longer, or until broccoli is tender, but crisp and bright green in color. Serve tofu stir-fry over rice of choice with green onions and sesame seeds for garnish.
Notes
If you want to use store-bought teriyaki sauce instead of the homemade sauce, you’ll need about 1/3 cup.
Nutrition
Serving: 1/3 of recipe without riceCalories: 363kcalCarbohydrates: 20gProtein: 19gFat: 21gSodium: 1425mgFiber: 6gSugar: 8g
Hi there. I would love to make some of these. I like tofu. However, I have a thyroid problem and I’m on thyroid medications, and soy products should not be eaten by people with thyroid problems. This is to let you and others know if not already aware of it. I will enjoy some of your other recipes, though, and maybe try to find some substitutes for soy in some of these. Thank you.
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No matter what I sign up for on your website it times out? The other websites are working maybe you have a server issue?
Hey Wendi – what are you trying to sign up for?
The best Tofu ever is made by Ota Tofu in Portland, OR. They are the oldest Tofu establishment in the US.
Hi there. I would love to make some of these. I like tofu. However, I have a thyroid problem and I’m on thyroid medications, and soy products should not be eaten by people with thyroid problems. This is to let you and others know if not already aware of it. I will enjoy some of your other recipes, though, and maybe try to find some substitutes for soy in some of these. Thank you.