Do you often wonder how to cook tofu to make it flavorful and delicious? Have you eaten tofu-based dishes you loved but don’t know how to prepare them yourself? That’s normal—this versatile ingredient has won the hearts of many! Thanks to its neutral flavor and ease of preparation, this nutritious food, originally from China, is a true gem in the kitchen.
If you’ve always wanted to discover the secrets of tofu to cook delicious dishes, don’t worry. We have plenty of tofu recipes for you right here. Bon appétit!
- First, what is tofu?
- What are the different types of tofu?
- The nutritional benefits of tofu
- Different ways to cook tofu
- Our favorite tofu recipes
First, what is tofu?
Tofu, also known as soy cheese, is generally a neutral-flavored food. For this reason, some people don’t appreciate it. Yet, it’s a highly versatile ingredient, easy to season and cook in many dishes. Rich in nutrients, including iron, calcium, and high-quality plant-based protein, it’s an excellent meat substitute.
Historically, tofu has been around for over 2,000 years, originating in China. Eight centuries later, it was introduced to Japan under the name "Okabe." It wasn’t until the 15th century that it was called "tofu." Today, it remains one of the best-recognized plant-based substitutes for animal products.
Found mainly in vegan stores, tofu is also increasingly available in supermarkets. If you want to shift toward a plant-based diet, tofu is undoubtedly one of the top ingredients to start with.
In summary, tofu offers outstanding nutritional value, is a must-have for vegetarians, and pairs easily with almost any dish.
What are the different types of tofu?
Before diving into tofu recipes, it’s essential to understand its varieties. Like cheese, tofu comes in different textures, ranging from soft to firm. Their usage in dishes depends on their firmness and texture.
Firm Tofu
This is the "solid" tofu. During its preparation, it is drained and pressed, resulting in a denser texture. It has the lowest water content, making it highly concentrated in protein (15–20g per 100g). Ideal for pan-frying or deep-frying, firm tofu absorbs the flavors of marinades, sauces, and spices exceptionally well.
Smoked Tofu
Smoked tofu has the same texture and protein content as firm tofu but comes with a smoky flavor. It’s ready to eat and works well in salads, sandwiches, or quiches.
Silken Tofu
The softest type of tofu, silken tofu, has a smooth, custard-like texture. It is less concentrated in protein (under 10g per 100g) but is perfect for desserts, sauces, and even mayonnaise.
The nutritional benefits of tofu
Tofu is an excellent source of plant-based protein, providing all the essential amino acids. This makes it a fantastic meat alternative for vegetarians and vegans.
Additionally, tofu contains iron, phosphorus, magnesium, and essential fatty acids (omega-6 and omega-9). It is cholesterol-free and contributes to lowering bad cholesterol levels.
However, tofu's plant-based iron is less easily absorbed than iron from animal sources, so consuming it with vitamin C-rich foods can enhance its absorption.
Different Ways to Cook Tofu
Tofu is an incredibly versatile ingredient. Depending on its texture, it can be cooked in many different ways and pairs well with other ingredients. Here are various methods to enjoy its benefits.
Marinated Tofu
Marinating your tofu before cooking it is the best way to make plain tofu flavorful. Tofu easily absorbs the flavors of what it’s cooked with. To create a successful marinade, make a sauce with concentrated flavors and let the tofu marinate as long as possible. If you're short on time, no problem—the flavor may be less pronounced, but you can enhance it with spices while cooking.
A Meat Replacement in Dishes
Tofu makes an excellent substitute for meat. Whether you're vegetarian or vegan, tofu allows you to create and enjoy the same dishes as your meat-eating friends. By learning how to pan-fry tofu similarly to meat, you can prepare delicious vegetarian dishes.
Silken Tofu in Baking
Yes, silken tofu can be used in baking! Thanks to its soft texture and protein content, it's ideal for replacing eggs or cream in recipes. Use it in desserts, cakes, tarts, pancakes, and a variety of creams and mousses. It can even replace milk, making it a great option for those who are lactose intolerant.
Tofu in Drinks
You’re not dreaming—plain tofu can also be used in beverages! Add it to milkshakes or smoothies. If you're lactose-intolerant, tofu allows you to enjoy these drinks. It doesn’t alter the flavor but adds texture and extra plant-based protein.
Tofu in Salads
Tofu's versatility doesn’t end there. It can be consumed cooked, grilled, or raw and works wonderfully in salads! Pair it with greens, raw vegetables, legumes, or grains for a health-boosting meal. It’s perfect for a complete and balanced vegetarian salad.
Our Favorite Tofu Recipes
Now that you know more about tofu, it’s time to get cooking. If you’re short on ideas or don’t know how to use tofu, we’ve got you covered with our best recipe suggestions. Tofu is versatile, so you can incorporate it into both savory and sweet recipes. What will be your first tofu creation?
Savory Recipes
Explore Kazidomi’s savory tofu recipes—there’s something for everyone!
- Tofu Bowl
- Caramelized Tofu
- Scrambled Tofu
- Tofu Fries
- Vegan Tofu Bacon
- Mini Onion Cheesecakes
- Spring Rolls with Peanut Butter Sauce
- Chickpea Salad
- Vegan Poke Bowl
- Tofu Tagliatelle with Vegetables
- Spirulina Tagliatelle Kazidomi-Style
- Buddha Bowl with Tofu
- Spring Bowl
- Crispy Tofu with Sweet and Sour Sauce
- Miso Soup with Tofu
- Soba Noodles
- Gourmet Salad with Sesame Oil
- Miso Ramen with Tofu
Sweet Recipes
Are you more into desserts and pastries? Here are a few sweet tofu recipes you’ll surely enjoy:
- Tofu Cream with Red Berries
- Chocolate Mousse
- Valentine’s Day Tart
- Snowy Log with Tofu and Coconut Milk
- Ice Cream Cookies with Silken Tofu
So, which tofu recipe will you try first? There are so many options, but you have plenty of time to try them all. The choice is yours—enjoy!
