How to Cook Tofu Like a Pro

Tofu is a staple in many vegetarian and vegan diets, but it can also be enjoyed by anyone who wants to add more plant-based protein to their meals. Tofu is made from soybeans that are soaked, blended, and pressed into blocks of varying firmness. It has a mild flavor that can absorb any seasonings or sauces you add to it, making it very versatile and adaptable to different cuisines.

But what is the healthiest way to eat tofu? And how do you cook it so that it’s not bland or mushy? In this article, we’ll answer these questions and share with you 3 healthy tofu recipes that are easy, delicious, and nutritious.

What is the healthiest way to eat tofu?

Tofu is a good source of protein, iron, calcium, and other minerals. It also contains phytoestrogens, which are plant compounds that may have beneficial effects on hormone balance, bone health, and cholesterol levels. However, not all tofu is created equal. Some types of tofu are more processed than others, and may have added ingredients like salt, sugar, preservatives, or artificial flavors.

The healthiest way to eat tofu is to choose organic and non-GMO tofu that is minimally processed and has no added ingredients. Look for tofu that is labeled as “sprouted” or “fermented”, as these types of tofu may have higher levels of protein, fiber, and antioxidants. You can also make your own tofu at home with soy milk and a coagulant like lemon juice or vinegar.

Another factor that affects the healthiness of tofu is how you cook it. Some cooking methods can add extra fat, calories, or sodium to your tofu, while others can enhance its flavor and texture without compromising its nutritional value. Here are 4 ways to cook tofu that are healthy and tasty:

– Baking tofu in the oven is a simple way to make it crispy on the outside and tender on the inside. You can marinate your tofu before baking it or toss it with your favorite spices or sauces after baking it. To bake tofu, preheat your oven to 200°C/180°C fan/gas mark 6 and line a baking sheet with parchment paper. Cut your tofu into bite-sized pieces and arrange them in a single layer on the prepared baking sheet. Bake for 25 to 30 minutes, flipping halfway through, until golden and crisp.

– Stir-frying tofu in a skillet over high heat is a quick way to make it flavorful and satisfying. You can use any vegetables you like and season your tofu with soy sauce, vinegar, garlic, ginger, chili, or other Asian-inspired ingredients. To stir-fry tofu, heat some oil in a large skillet over high heat and add your tofu cubes. Cook for about 15 minutes, stirring occasionally, until browned and crisp. Transfer to a plate and set aside. In the same skillet, add more oil if needed and cook your vegetables until crisp-tender. Add your sauce and bring to a boil. Return the tofu to the skillet and toss to coat. Serve hot with rice or noodles.

– Grilling tofu on a barbecue or grill pan is a great way to give it a smoky flavor and charred marks. You can use any marinade you like and grill your tofu for a few minutes on each side until cooked through. To grill tofu, preheat your grill or grill pan to medium-high heat and lightly oil the grates or pan. Cut your tofu into thick slices and marinate them for at least 30 minutes in the fridge. Drain the excess marinade and grill the tofu for about 4 minutes per side, until grill marks appear.

– Scrambling tofu in a skillet over medium heat is a fun way to make a vegan alternative to scrambled eggs. You can add any herbs, spices, or vegetables you like and season your tofu with nutritional yeast, turmeric, salt, pepper, or other ingredients that mimic the flavor of eggs. To scramble tofu, heat some oil in a large skillet over medium heat and crumble your tofu with your hands or a fork. Cook for about 10 minutes, stirring occasionally, until dry and crumbly. Add your seasonings and vegetables and cook for another 10 minutes, until heated through.

What are some good things to eat with tofu?

Tofu is a versatile ingredient that can be paired with almost anything. Here are some examples of what you can eat with tofu:

– Salads: Tofu can add some protein and texture to your salads. You can use baked, grilled, or marinated tofu and toss it with your favorite greens, veggies, nuts, seeds, or fruits. You can also make a creamy dressing with silken tofu, lemon juice, garlic, salt, and pepper.

– Sandwiches: Tofu can make a delicious filling for your sandwiches. You can use sliced, baked, or grilled tofu and layer it with lettuce, tomato, avocado, cheese, or vegan cheese. You can also make a vegan BLT with smoked tofu, vegan mayo, lettuce, and tomato.

– Soups: Tofu can add some substance and creaminess to your soups. You can use cubed, silken, or soft tofu and add it to your broth, vegetables, noodles, or rice. You can also blend silken tofu with some water or plant milk to make a vegan cream base for your soups.

– Curries: Tofu can absorb the flavors of your curries and make them more filling. You can use cubed, firm, or extra-firm tofu and simmer it in your curry sauce with your vegetables, coconut milk, spices, or herbs. You can also fry your tofu before adding it to your curry for a crispier texture.

– Desserts: Tofu can make a healthy and vegan alternative to dairy in your desserts. You can use silken or soft tofu and blend it with some sugar, cocoa powder, vanilla extract, or other sweeteners and flavorings to make a chocolate pudding, mousse, or cheesecake.

What should I do with tofu?

Tofu is a versatile ingredient that you can use in many different ways. Here are some tips on what you should do with tofu:

– Store it properly: Tofu can last for several days in the fridge if stored in an airtight container with some water. Change the water every day to keep the tofu fresh. You can also freeze tofu for up to 3 months if wrapped tightly in plastic wrap or freezer bags. Freezing tofu will change its texture and make it more chewy and porous, which is great for marinating and baking.

– Press it well: Tofu contains a lot of water that can dilute its flavor and make it soggy. To get rid of the excess water, you should press your tofu before cooking it. To press tofu, wrap it in a clean kitchen towel or paper towels and place it on a cutting board. Put something heavy on top of it, like a skillet or a book, and let it sit for 15 to 30 minutes. The water will drain out of the tofu and into the towel.

– Season it well: Tofu has a mild flavor that can benefit from some seasoning. You can marinate your tofu in any sauce or dressing you like for at least 30 minutes in the fridge. You can also toss your tofu with some spices or herbs before cooking it. Some common seasonings for tofu are soy sauce, sesame oil, vinegar, garlic, ginger, chili, curry powder, cumin, paprika, salt, and pepper.

– Cook it well: Tofu can be cooked in many different ways depending on the type and texture you want. You can bake it in the oven for a crispy result; stir-fry it in a skillet for a quick and easy meal; grill it on a barbecue or grill pan for a smoky flavor; scramble it in a skillet for a vegan breakfast; or blend it in a blender for a creamy base.