Tofu, often called “bean curd,” has been a cornerstone of Asian cuisine for centuries. Originally from China, this high-protein, soy-based product has become popular globally, not only for its health benefits but also for its ability to absorb flavours. Available in a variety of textures, tofu can be soft, silken, firm, or extra-firm, each suited to different styles of cooking. It’s perfect for both vegetarians and meat-eaters alike, as it can be adapted into almost any dish, from hearty mains to delicate soups.
For those looking to incorporate tofu into their meals, here are some exciting and easy ways to enjoy this incredibly versatile ingredient.
10 Ways to Cook with Tofu
1. Stir-Fried Tofu
Firm or extra-firm tofu is perfect for stir-fries. Cut it into cubes, press out excess moisture, and toss it with veggies, soy sauce, and spices. It’s quick to prepare, absorbs flavours well, and adds a satisfying texture.
2. Tofu Scramble
Silken or soft tofu works well as a substitute for scrambled eggs. Crumble it into a pan with turmeric, garlic powder, and vegetables of choice for a protein-packed, plant-based breakfast or brunch option.
3. Crispy Tofu Bites
Coat extra-firm tofu cubes in cornstarch, then fry until golden and crispy. These bites are fantastic on their own or added to bowls, salads, or wraps. They’re also great for dipping in sauces like hoisin, sriracha, or peanut sauce.
4. Marinated Tofu Steaks
Slice firm tofu into thick slabs and marinate it in a mixture of soy sauce, sesame oil, garlic, and ginger. Grill or pan-sear for a flavourful, satisfying main dish that pairs well with rice and veggies.
5. Tofu Miso Soup
Silken tofu is perfect for soups due to its delicate texture. Add cubes of silken tofu to a warm bowl of miso broth with seaweed and green onions for a comforting, nourishing soup that’s light yet filling.
6. Tofu and Vegetable Curry
Add cubes of firm tofu to a coconut milk-based curry with vegetables like bell peppers, broccoli, and carrots. The tofu absorbs the spices and becomes wonderfully tender, adding protein to this aromatic dish.
7. Tofu Smoothies
Blend silken tofu into your smoothies for a protein-rich, creamy texture. It’s a great base for fruity smoothies and adds a hint of richness without any dairy. Perfect for breakfast or a post-workout snack.
8. Tofu Dumplings
Crumble tofu and mix with finely chopped veggies, garlic, ginger, and green onions to make a delicious dumpling filling. Wrap in dumpling skins and steam or pan-fry for a tasty snack or appetizer.
9. Baked Tofu
Marinate extra-firm tofu, then bake it until firm and slightly crispy. Baking brings out a denser, chewier texture and is a healthy alternative to frying. Perfect for adding to salads, sandwiches, or grain bowls.
10. Cold Tofu Salad
Soft tofu pairs well in cold salads with soy sauce, sesame oil, scallions, and a sprinkle of sesame seeds. It’s a refreshing dish that’s easy to prepare and a fantastic side for heavier meals.
Tofu as a Pantry Staple
Tofu’s mild flavour and ability to adapt to a wide range of dishes make it a pantry essential for anyone interested in Asian cooking. Begin with firm or extra-firm tofu for versatile cooking options, and consider adding silken tofu for soups, smoothies, and desserts. Remember to press the water out of firm tofu for best results in frying and grilling.
Whether you’re new to tofu or a long-time fan, these tips and recipe ideas will help you get the most out of this nutrient-dense, flavour-absorbing ingredient, making it a perfect addition to your kitchen!
