10 Tasty and Nutritious Ways to Cook with Tofu

10 Delicious and Nutritious Ways to Cook with Tofu

Tofu is a versatile ingredient that can be used to make a variety of delicious and healthy meals. Made from soybeans, tofu is a plant-based protein that is low in fat and calories. It's also packed with nutrients like calcium, iron, and antioxidants. Whether you're a vegetarian, vegan, or just looking to cut back on meat, tofu makes an excellent addition to your recipes.

But what exactly can you make with tofu? With its mild flavor and soft texture, it may not seem like the most exciting ingredient. However, with the right preparation and seasonings, tofu can transform into a tasty main dish or side. In this article, we'll give you 10 creative recipes to whip up with a block of tofu.

Tips for Cooking with Tofu

Before diving into the recipes, let's go over some tips for bringing out the best flavor and texture in tofu:

• Press or drain the tofu first to remove excess water. This prevents a soggy texture.
• Cut tofu into cubes for sauting or thin slices to pan-fry. You can also crumble it for a protein boost in dishes like scrambles.
• Marinate tofu for at least 15-30 minutes in sauces or spices. This infuses it with more flavor.
• Choose high heat cooking methods like searing, pan-frying, baking, or air frying to make the tofu crispy.
• Coat or bread the tofu before cooking for added crunch.
• Stir-frying in oil while tossing helps create crispy edges on the tofu.

Now let's look at 10 tasty ways you can put those blocks of tofu to use!

1. Tofu Scramble

This classic tofu dish mimics the flavor and texture of scrambled eggs. Simply crumble firm or extra firm tofu in a skillet and cook with turmeric, nutritional yeast, and vegetables like tomatoes, spinach, onions, and peppers.

Spices like garlic powder, onion powder, salt, and pepper add great seasoning. You can serve the scramble on its own, stuffed into a breakfast burrito or taco, or with toast or potatoes.

2. Crispy Tofu Nuggets

Kids and adults alike will enjoy these crispy baked tofu bites. The nuggets are coated in breadcrumbs, baked until perfectly crisp, and served with a flavorful dipping sauce.

Use a combo of panko and regular breadcrumbs for extra crunch. Baked Buffalo style with hot sauce or Cajun spice blend, the nuggets make a protein-packed snack or game day appetizer.

3. Tofu Banh Mi

For a satisfying plant-based sandwich, try this vegetarian take on the Vietnamese banh mi. Marinated and pan-fried tofu is layered on a crusty baguette with freshly pickled vegetables, cucumber, cilantro, and spicy mayo.

The marinade can consist of soy sauce, garlic, ginger, sesame oil, and maple syrup or agave. Grilling the tofu gives it nice char marks and a smoky flavor that pairs perfectly with the crunchy fillings.

4. Tofu Steak

Get that savory, meaty texture and taste by making a tofu steak. Simply slice a block of extra firm tofu into 1-inch thick slabs and press out moisture. Then marinate as desired before pan frying.

Marinades like teriyaki, barbecue sauce, Italian dressing, or chimichurri infuse the tofu with loads of flavor. Get creative with global spice rubs too. Serve the tofu steaks with roasted veggies and rice or baked potatoes.

5. Crispy Teriyaki Tofu Bowls

For a filling and healthy dinner, put together these customizable bowls. Start with rice and pile on pan-fried teriyaki tofu cubes, fresh or roasted vegetables, avocado, pickled ginger, sesame seeds, and more.

The crunchy, sticky texture of the tofu paired with the other components makes for a delicious combination of flavors and textures.

6. Tofu Tacos

Build your own tacos at home by crumbling tofu and marinating it in taco seasoning and lime juice. Cook in a skillet until warm and slightly crispy around the edges. Then serve in warmed corn tortillas with all your favorite taco toppings.

You can keep it classic with lettuce, tomato, cheese, salsa, and guacamole. Or go bold with pineapple salsa, pico de gallo, roasted corn, jalapenos, or fried onions. The options are endless!

7. Tofu Curry

Whip up a cozy veggie curry by sauting tofu cubes in coconut milk with aromatics like garlic, ginger, and onion. Add spices like curry powder, garam masala, turmeric, and cumin along with vegetables.

Allow the curry to simmer until the tofu soaks up all the delicious flavors. Serve over rice or cauliflower rice. Top with cilantro, toasted cashews, mango chutney, or a cooling yogurt raita.

8. Tofu Salad

For a light and healthy lunch or dinner, make a satisfying tofu salad. Marinate and pan-fry sliced tofu and allow to cool. Then toss with salad greens, veggies like bell pepper and shredded carrots, nuts like pecans or walnuts, and a tasty dressing.

Get creative with dressings like ginger soy, sesame ginger, peanut, or green goddess. Top your salad with fresh avocado or an air fried egg for extra protein and healthy fats.

9. Crispy General Tso's Tofu

Recreate this beloved Chinese takeout dish at home by frying tofu in a sweet, spicy, and tangy sauce. Toss cubes of pressed tofu in cornstarch and fry until crispy. Then coat in a quick homemade sauce.

Balance sweetness from maple syrup and rice vinegar tanginess with chili garlic sauce heat and ginger. Sprinkle with toasted sesame seeds and scallions and serve over steamed rice.

10. Tofu Stir Fry

A quick and easy weeknight dinner is this mixed veggie stir fry with pan-fried tofu. Start by frying cubed tofu until golden brown. Set aside and stir fry your choice of vegetables like broccoli, bell peppers, mushrooms, baby corn, etc.

Season the veggies with soy sauce, sesame oil, and spices like garlic and ginger. Add the tofu back to the pan and toss everything together. Serve with brown rice or quinoa.

Marinade Inspiration for Tofu

To pack your tofu with flavor, you'll want to marinate it before cooking. Here are some easy go-to marinade ideas:

• Soy sauce, rice vinegar, ginger, garlic, brown sugar or honey
• Olive oil, balsamic vinegar, Italian seasoning, garlic, basil
• Coconut aminos or soy sauce, lime juice, chili sauce, garlic
• Sesame oil, rice wine vinegar, peanut butter, soy sauce, chili garlic sauce
• Taco seasoning, lime juice, cumin, chili powder, garlic
• Curry powder, yogurt, lime, garlic, ginger, salt

Get creative with global flavors from Italian to Indian to Thai and beyond. A flavor-packed marinade transforms plain tofu into something delicious!

Simple Side Dishes to Serve with Tofu

While tofu shines as the protein-packed star of many dishes, it also benefits from being served alongside complementary sides that provide texture, flavor, and nutrients.

Some easy sides that pair wonderfully with tofu recipes include:

• Brown or cauliflower rice
• Quinoa or whole grains like farro or barley
• Sauteed or roasted vegetables
• Leafy greens salad
• Roasted sweet or white potatoes
• Avocado
• Pickled vegetables
• Edamame
• Miso vegetable soup

Get creative with produce that's in season or use up veggies lingering in your fridge. Tofu complements both raw and cooked vegetable sides.

The Takeaway

With its versatility, nutrition, and ability to take on any flavor, tofu is an amazing ingredient. Using the recipes and tips above, you can transform basic blocks of tofu into crave-worthy meals from breakfasts to dinners and everything in between.

Tofu provides a budget-friendly way to put protein-packed, plant-based dishes on the table. Keep your fridge stocked with it for quick and healthy meals any night of the week.

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.