10 Easy and Delicious Tofu Recipes to Enjoy More Plant-Based Protein

An Introduction to Tofu and Its Many Benefits

Tofu has become an increasingly popular protein source for many people looking to add more plant-based foods into their diets. Made from soybean curds that have been pressed together, tofu is a versatile ingredient that can be prepared in a variety of ways. It's an excellent source of protein, providing all 9 essential amino acids. Tofu is also a good source of calcium, iron, and magnesium. It's low in saturated fat and contains zero cholesterol. Eating tofu may help lower LDL or "bad" cholesterol levels as well.

In addition to its nutritional benefits, tofu has a light flavor and texture allowing it to easily absorb and complement other ingredients. This makes it a great addition to many dishes. Whether looking to add more vegetarian options or simply increase protein intake from plant-based sources, tofu is a tasty and healthy choice.

Tips for Cooking and Preparing Tofu

When preparing tofu, there are a few tips to keep in mind for the best results:

Press the Tofu

Pressing helps remove excess water from the tofu which can otherwise make it watery in the final dish. Simply wrap the block of tofu in paper towels or a clean dish towel. Place something heavy like a cast iron pan on top and let it sit for 30 minutes. Pour out any liquid that accumulates underneath.

Use the Right Type of Tofu for the Recipe

Tofu comes in different textures including silken, medium, firm, and extra firm. Silken and medium tofu work well in smoothies, dips, desserts, and dishes where you want the tofu to blend easily. Firm and extra firm provide more structure and are best for stir-fries, grilling, etc.

Marinate for Added Flavor

As tofu is quite bland on its own, marinating adds lots of flavor. Simply cut the tofu into cubes or slices and let it soak for 30+ minutes in the fridge in a marinade of your choosing. Soy sauce, sesame oil, rice vinegar, chili garlic sauce all make great marinades.

Pat Dry and Coat with Cornstarch

Dredging the tofu in a bit of cornstarch before cooking helps achieve a crispy texture. Pat the tofu dry first to ensure the cornstarch sticks. Simply toss or gently coat the tofu pieces in cornstarch, shaking off any excess before cooking.

Give it a Good Sear

Browning the tofu before simmering it in a sauce or soup adds texture and flavor. Heat a skillet with a bit of oil over medium high heat. Add the tofu and let it cook undisturbed for 2-3 minutes until the bottom takes on some color. Gently flip and repeat on the other side.

10 Easy and Delicious Tofu Recipes to Try

Here are 10 healthy and tasty ways to cook with tofu:

1. Crispy Baked Tofu

This crispy baked tofu recipe is easy to make and customizable with your favorite seasonings. Simply coat firm tofu slices in cornstarch, bake at a high temperature until crispy and golden, and toss in your desired sauce.

2. Tofu Scramble

For a vegetarian twist on scrambled eggs, try this tofu scramble. Along with crumbled tofu, it contains veggies like bell pepper, onion, and spinach plus seasoning like turmeric and nutrional yeast.

3. Tofu Banh Mi

Banh mi sandwiches typically contain meat but this vegetarian version uses marinated, baked tofu instead. Combined with crunchy veggies, fresh herbs, and spicy mayo, it makes for a flavorful meatless meal.

4. General Tso's Tofu

For a vegetarian take on a classic Chinese dish, try this General Tso's tofu. Crispy tofu is cooked in a sweet, savory and slightly spicy sauce along with veggies like broccoli and peppers.

5. Tofu Tacos

Swap ground meat for crumbled tofu in these easy and delicious tacos. Spice it up with cumin, chili powder and cayenne and serve in warm corn tortillas loaded with all your favorite taco toppings.

6. Tofu Salad Sandwiches

For a portable plant-based meal, try these tofu salad sandwiches. The "egg" salad is made with crumbled tofu, vegan mayo, mustard, celery, onion and seasoning.

7. Tofu Teriyaki Stir Fry

This stir fry combines pan fried tofu cubes with Broccoli, carrots, peppers and pineapple in a sweet and salty homemade teriyaki sauce. Serve over rice or cauliflower rice.

8. Tofu Quiche

This vegetarian quiche is made with a base of beaten silken tofu to replace the egg custard typically used. You can add any veggies you like. It's perfect for brunch or light dinners.

9. Crispy Tofu Nuggets

Kids and adults alike will love these crispy baked tofu nuggets. Simply coat tofu pieces in a mix of cornstarch, nutritional yeast, and seasonings before baking until perfectly crispy.

10. Tofu Curry

Tofu easily soaks up the complex flavors of curry dishes. This recipe includes pan fried tofu, potatoes, carrots, peas, and peppers in a creamy coconut curry sauce. Serve over rice.

Tips for Storing and Freezing Tofu

Properly storing tofu helps maintain freshness and prevent spoilage. Here are some storage tips:

Store in Water

Submerging tofu in fresh water in an airtight container keeps it fresh in the fridge for up to a week. Change the water daily to keep it from getting stale.

Freeze for Extended Storage

Frozen, tofu will keep for 3-4 months. Thaw overnight in the fridge before using. Freezing gives it a meatier, chewier texture perfect for stir fries.

Store Plain, Pressed Tofu

Plain pressed tofu blocks wrapped tightly in plastic can be refrigerated 3-5 days. Marinated or cooked tofu has a shorter shelf life of 2-3 days.

Keep it Cool

Once opened, tofu should always be refrigerated at 40F or below. Don't store in the door where the temperature fluctuates.

Check for Expiration Date

Always check the expiration or best by date when purchasing. This ensures you have ample time to cook with it before it goes bad.

Creative Ways to Use Leftover Tofu

Don't let leftover tofu go to waste! Here are some delicious ways to repurpose extras:

Blend into Smoothies

Silken tofu blends easily into smoothies, adding protein with little taste impact. For each cup of smoothie, substitute 1/4 cup silken tofu for yogurt.

Make a Dip

Puree firm tofu with your favorite seasonings for a healthy, customizable dip. Roasted red pepper and garlic, ranch, buffalo, and spinach artichoke flavors all work great.

Toss into a Veggie Wrap

Add leftover tofu cubes or crumbles to veggie wraps along with hummus, roasted veggies, greens and avocado for an easy plant-based meal.

Blend into Homemade Dressings

For a creamy salad dressing, blend silken tofu with your choice of vinegar, oils, herbs and spices. It makes a great vegan caesar dressing.

Make Tofu Scramble...

Leftover tofu cubes easily transform into tasty tofu scramble. Simply season and cook with veggies like onions, peppers, spinach and whatever else you have on hand.

Frequently Asked Questions

Is tofu gluten free?

Yes, tofu is naturally gluten free as it is made from soybeans.

Is tofu high in protein?

Yes, tofu is an excellent source of plant-based protein providing about 10g per 3.5 oz (100g) serving.

Is tofu good for weight loss?

Tofu can be part of a healthy weight loss diet as it provides filling protein and little fat or carbohydrates. Choose firm or extra-firm tofu and limit breading or heavy sauces.

Can tofu cause digestive issues?

Some people may experience bloating or indigestion from soy products like tofu. Introduce tofu slowly and drink plenty of water to reduce digestive discomfort.

Does tofu need to be cooked?

Most tofu varieties should be cooked before eating. Silken tofu can be enjoyed without cooking in smoothies, dips, etc. Firm and extra-firm tofu need to be cooked to improve texture and flavor.

Is eating raw tofu safe?

Raw tofu may contain harmful bacteria. Always cook tofu thoroughly to at least 160F internally before eating to kill any bacteria present.

Does tofu go bad?

Like any perishable food, tofu can spoil if left at room temperature too long. Properly stored, it lasts about a week refrigerated or several months frozen.

Can dogs eat tofu?

Plain tofu is safe for dogs to eat in moderation and provides good protein. Avoid seasoned tofu which may contain onions, garlic or other ingredients toxic to dogs. Introduce tofu slowly.

In Conclusion

With its versatility, nutrition profile, and light flavor, its easy to see why tofu has become such a staple ingredient, especially for those following plant-based diets. This protein-packed soy product can be used in everything from breakfast scrambles to noodle bowls to crispy snacks. The simple preparation methods and recipe ideas in this article will help you easily enjoy delicious tofu dishes at home. So go grab a block of tofu and start cooking up some healthy and tasty new favorite meals.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.