Tofu for Beginners (with 50+ recipes) (2024)

Table of Contents

Tofu 101 To Freeze Or Not To Freeze? How To Press Tofu What To Do With Leftover Tofu Recipes For Tofu Newbies Taking Off The Tofu Training Wheels Tofu Wizardry FAQs References

Are you new to a plant-based diet and fearing tofu? You’ve heard that it’s bland and think you won’t like it? Perhaps you’ve tried it a couple of times and really didn’t like it. BUT you’d be willing to give it a try if you just knew what to do with it!

This is a question that I’ve seen come up time and time again in vegan social media groups. Those new to veganism want to incorporate tofu into their diets but are unsure about how to prepare tofu, how to cook tofu, or what the difference is between all those different types of tofu!

So Iwrote Tofu For Beginners to give you a brief introduction to the different types of tofu and its preparation. I’ve also compiled a list of more than 50 recipes for your perusal, starting with super easy ones to get you started through to amazing tofu wizardry that will hopefully inspire you to continue experimenting with this versatile ingredient.

You needn’t be nervous about cooking with tofu; a good recipe will tell you which type to buy and how to prepare it. It was really hard impossible to choose just 50 recipes to include in this roundup as there’s so much you can do with tofu!

Tofu 101

Silken and regular: these are the two basic categories of tofu. Silken is Japanese style and is usually sold in boxes that do no need to be refrigerated. Regular is Chinese style and is often sold in plastic containers or wrapped in plastic in the refrigerated section of your supermarket.

Silken tofu is the creamiest type of tofu because it is unpressed and it is labeled with different consistencies depending on how much soy protein it contains. Silken tofu is best for blending into sauces, creams, smoothies, baking, mayo and dressings, or in miso soup. You do not press or fry silken tofu.

Regular tofu is also labeled with different consistencies from soft through to extra firm depending on how much water has been pressed out of it. Regular Chinese soft tofu is similar to Japanese silken tofu but not quite as smooth and creamy. You can often use it in the same way as silken tofu.

Medium through extra firm regular tofu are progressively more compact with a lower water content. These types of tofu can be pressed to remove even more of the water. Firm and extra firm are the most common types called for in recipes that involve frying or baking the tofu. Regular extra firm tofu is my personal preference and the type I use most often in my kitchen.

To Freeze Or Not To Freeze?

Firstly, you don’t want to freeze silken or soft tofu. Medium through extra firm tofu can be frozen if you choose to do so, but it’s not necessary. You can use your tofu straight out of the box if you don’t have time to freeze it; however, freezing, thawing and pressing tofu draws out moisture and creates a more spongy texture that will suck up more of your sauce.

Personally, I freeze tofu for convenience because I buy it in bulk at an Asian supermarket downtown for $1.28 for 600 grams. Once home, I cut it into smaller blocks and freeze it in Tupperware containers filled with water. If you buy smaller blocks, just toss them packaged into the freezer, no need to drain or cut. When I want to use it, I thaw it overnight in the refrigerator then cut it into slices to press.

How To Press Tofu

Medium through extra-firm regular tofu can be pressed if you choose (don't try pressing silken or soft tofu). Pressing tofu is very easy and you don’t need a fancy tofu press. You can press a whole block of tofu, but I find that cutting it into slices first helps to press out even more moisture.

First, drain the tofu of its packing water and slice it (how thick will depend on what you’re using it for). Then, find the most absorbent dish towels (or even bath towels) you have. Sandwich the tofu slices between paper towels to avoid any fuzz, and then the dish towels. Place something heavy on top; I use biology textbooks but cans and pots also work well.

15 minutes is usually long enough to get most of the water out of sliced tofu. If you’re pressing a whole block, give it at least 30 minutes. If your recipe calls for diced or cubed tofu, it’s easier to dice it after you’ve pressed the slices rather than trying to press all the little cubes.

What To Do With Leftover Tofu

You can refrigerate or freeze leftover tofu for later. If you’re going to use it within a week, simply place it in a container, cover it with water and refrigerate. Change the water daily.

Freezing silken tofu is a bit dodgy and you may find the thawed texture unpleasant (or not, give it a try!) Freeze leftover medium through extra-firm regular tofu by slicing it at placing it on a pan in the freezer. Once frozen, transfer it to a freezer bag. Use within three months.

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Tofu for Beginners (with 50+ recipes) (2024)

FAQs

What is the best way to eat tofu for the first time? ›

Tofu can be eaten raw, and so cooking it is completely optional and is mostly done for texture or to bind the sauce to the tofu. You can pan-sear the sides and add it to a colorful stir-fry or deep-fry it and coat it in a savory and sweet sauce.

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What tofu to buy for beginners? ›

Firm Tofu: The most popular firmness for tofu beginners!

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What not to mix with tofu? ›

What to not serve with tofu? According to studies, a high volume consumption of tofu and spinach together can increase your risk of kidney stones. Tofu and spinach contain calcium and oxalic acid respectively and the combined can form kidney stones.

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Which tofu is easiest to cook? ›

Extra-firm tofu: Consider extra-firm tofu the all-purpose tofu that holds its shape well and is excellent for slicing and cubing. It's an ideal choice for pan-frying, stir-frying, baking, grilling, and scrambling.

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What happens when you start eating tofu? ›

People who eat a lot of tofu and other soy foods have a lower risk of heart disease than those who eat less. That may be because tofu is high in heart-healthy fats, vitamins, and minerals and low in saturated fat. And tofu eaters may eat less red meat, which is linked with heart risks. Cholesterol levels.

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What is the tastiest way to make tofu? ›

Press tofu and cube it. Coat it in garlic, black pepper, salt (plus more of your favourite seasonings), liquid aminos and some olive oil. Then mix it into some cornstarch and toss it all together, then bake for about 20 minutes. Cornstarch also helps to draw out excess moisture so it really gets the tofu crispy.

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What is the healthiest tofu to eat? ›

Silken tofu contains only about half the calories and fat, while firm tofu contains over twice the protein. The reason for this is water content.

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Do you need to wash tofu? ›

If you decide to press tofu, take care not to smoosh it too much, as it can break apart. Rinsing: Counterintuitively, you can use water to ultimately help you get rid of it. Yang suggests rinsing tofu with hot, salted water, which adds flavor and ultimately draws out moisture.

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Does homemade tofu taste better than store bought? ›

Making tofu at home is such a rewarding experience! It definitely takes time and effort, but it's so cool to see how the process works. The flavor profile is even more mild than store-bought tofu and it works perfectly in any tofu dish.

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Is there a downside to eating tofu? ›

However, eating tofu has some risks, as it might lead to digestive issues or interact with certain medications like MAOIs. For those who can eat soy, tofu is a versatile ingredient and can be used in everything from stir fry to smoothies.

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Is it OK to eat eggs with tofu? ›

Yes, you can eat eggs and soya chunks together. Both eggs and soya chunks are good sources of protein, and consuming them together can help meet your daily protein requirements. You can add boiled or scrambled eggs to your soya chunk curry or stir-fry for a balanced meal.

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What Cannot be eaten with tofu? ›

BAD COMBO #3: Nuts and Tofu

Phytates — found in nuts, seeds and whole grains — can block the absorption of iron, something plant-based folks need to give extra consideration to when planning their meals. For instance, tofu and other soy products are an easy and protein-packed way for veg-heads to get their iron.

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How do you eat tofu for beginners? ›

Technically, tofu does not need to be cooked. It is ready to eat straight out of the package. The most common tofu to eat raw is silken tofu. It's often used in vegan desserts to achieve a creamy texture.

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How long does tofu last in the fridge? ›

Fortunately, the answer is fairly straightforward. In general, opened, uncooked tofu is good for up to five days when stored correctly. As for cooked tofu (including tofu integrated into dishes), you'll have four to five days to eat it when it's stored in an airtight container in the fridge.

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Is tofu better pan fried or air fried? ›

I do prefer this air fried tofu over pan fried tofu. The cooking method itself is just easier and it doesn't make as much of a mess. You also don't have to hover over the pan, which is extra nice! I resisted getting an air fryer for so long, but I use it pretty much every day now.

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Can you eat tofu straight from the packet? ›

You can eat raw tofu without cooking directly from the pack, but make sure that you drain off the excess water first because it does not add anything to the experience. Tofu is also called bean curd. It is a white, creamy, soft, relatively flavorless food product made from soybeans.

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Do you need to wash tofu before eating? ›

After removing the tofu from its package, rinse it and then remove the water. For soft tofu, just drain it and blot it dry; but for medium, firm and extra-firm tofu, simple draining isn't enough—you need to press the water out. Think of it this way: Tofu is porous, like a sponge.

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How is tofu traditionally eaten? ›

Tofu is a staple of the Japanese diet. It's a common ingredient in miso soup, where it's found in small cubes, and is consumed almost every day this way. And then there's nabe or "hotpot", a common winter dish in which tofu is either substituted for meat, or eaten in addition to meat and vegetables.