How to Use Tofu: Guide to Cooking with Tofu

If you’re new to cooking with tofu, this guide will walk you through everything you need to know about how to use tofu. This Tofu 101 answers all the pressing questions: What is tofu? Is tofu nutritious? What are the different types of tofu and which should I use? How to prepare tofu? How to cook with tofu? And of course… what can I make with tofu? From breakfast scrambles, to delicious homemade pies, to the perfect taco recipe, this tofu guide will have you grilling, marinating, and stir-frying tofu like a pro in no time!

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What Is Tofu?

In short, tofu is soybeans but in a different form. Let’s go over the steps of how tofu is made!

1. Soybeans are broken down into a liquid mixture.
2. The liquid mixture is then turned into a solid by a coagulation process (basically heating up the mixture to change the form).
3. Lastly, it is then nicely packed and pressed into the block form that we see in the stores.

Check out this video to see how tofu is made!

Fun fact – it’s been said that tofu was discovered on accident over 2000 years ago by a Chinese chef who was experimenting with different methods of using soy. Thank goodness for accidental food discoveries!

Is Tofu Nutritious?

Tofu is primarily protein-based and is loaded with tons of vitamins and minerals such as iron and calcium. Depending on the type of tofu, it has about 20-40 grams of protein per block. Who said you can’t get enough protein on a plant-based diet? It’s also naturally gluten-free so it’s a great way to up your protein intake if your diet calls for excluding gluten-containing foods. Another big plus is that there is no cholesterol or saturated fats included so it’s a great fuel source for the heart!

If you’ve heard questionable things about how healthy tofu is, here’s a great summary of the evidence-based research. Dr. Matthew Nagra addresses the negative myths about tofu, so you can use soy and tofu without any fear!

Where Can I Find Tofu in the Grocery Store?

You can typically find a variety of tofu in the refrigerated plant-based section. These sections are usually near the fresh vegetables/fruits, or the dairy cheese/egg section. If you have trouble finding it in your local grocery store, ask an employee who should be able to look up the brand and guide you to the right aisle/section. Another great place to find more variety is at your local Asian or international supermarket!

Types of Tofu:

Tofu comes in different firmness levels from silken, medium, firm, extra firm, and super firm. Most recipes that call for a block of tofu, without specifying which firmness, mean firm or extra firm tofu. But once you get the hang of this amazing food, you’ll get the feel for which type you need for certain recipes!

• Silken Tofu (aka Soft): This is softest of all tofu, with a jell-o-like consistency. You’ll want to use this type when the texture you’re seeking is more creamy and smooth such as in smoothies, pies, purees, and sauces, or even a mozzarella-based recipe like this Italian Caprese Salad. You can also use it as an egg substitute!
• Medium Tofu: This type is slightly more dense than silken, but still fairly delicate. It’s best to use for stir-frys or in recipes that don’t call for the tofu to keep its shape.
• Firm Tofu: Probably the most common firm tofu is more compact and solid. You’ll be able to do a lot more frying, baking, and glazing with this type, as it will hold its shape fairly well after pressed.
• Extra Firm Tofu: If you have to choose between Firm and Extra Firm, I’d lean towards Extra Firm as it is the most dense and able to keep its shape when cooked. Because it’s the most tightly secured, it’s great to use in pan-frying, deep-frying, battering, and baking! These Tofu Bites would be a great first recipe to use this type of tofu with.
• Super Firm Tofu: This is the holy grail of tofu! Why? You don’t have to press it! It’s basically like Extra Firm tofu with the added convenience of skipping the pressing process. If you want to learn more about pressing tofu, we have a Guide to Tofu Pressing that goes over the ins and outs of what to do and devices to help with the process.

How to Prepare Tofu:

There are so many ways to make tofu. Literally, the options are endless! Let’s go over some ways to whip up this amazing food.

• Pressing: Many types of tofu need to have the extra liquid pressed out before cooking, for best results. I made this Guide to Tofu Pressing to answer all those questions and show what methods and devices work well!
• Freezing: If you want to ensure that pressed tofu is crumble-free, freeze it for best results! All you have to do is take the tofu out of its package, drain the water, place the block in a freeze-safe container and let it freeze. Once you defrost it, the pressing process will be a lot easier and the texture will be nice and chewy. Definitely not necessary, but worth it if you have the time.
• Shape: If you want cubes, strips, fillets, crumbles, or triangles to be fancy, tofu is your blank canvas to make whatever your heart desires!
• Raw: Tofu is also great raw! After pressing, you can enjoy it right then and there. Toss it into a salad, buddha bowl, or even just as a pick-me-up snack protein boost!
• Marinating: My favorite way to marinate tofu is in a bowl. Place all of your favorite seasonings (both dry and wet) into a bowl and let the tofu soak up all of the flavors! You can use a brush to glaze it on or let it soak in a reusable bag also. To increase the flavor uptake, you can even use a fork to make a few holes in the tofu before marinating. Here’s a super tasty marinade you can try!
• Oven: This is one of the easiest ways to prepare tofu in bulk. You can bake or broil some tofu to toss into salads, stir-frys, or soups throughout the week. Simple cut it, marinate it and place it in the oven and voila, you’re ready to go for the week!
• Stovetop: Frying or stir-frying tofu is another method that brings tofu to life. Oil your pan, season your tofu, and place your high-protein delight on the stovetop and you’ll be enjoying your meal in minutes! Here’s a delicious and really easy Buffalo Tofu Wedge recipe that you can fry in just 15 minutes!
• Grilling: If you love that smoky flavor that grilling gives to your food, you can get that same satisfaction from tofu too! Marinate your tofu and plop it on the grill. Your tofu will look and taste awesome with those grill marks!

What Can I Cook With Tofu?

• Asian-Inspired Tofu Recipes: Sweet Coconut Thai Tofu, Yellow Tofu Curry, Lemongrass Tofu, Sushi, General Tso’s Tofu, Pad Thai, Sticky Sesame Tofu, Crispy Orange Tofu, Tofu Larb, Teriyaki Stir Fry, Spring Rolls, Wontons, Fried Rice
• Breakfast Tofu Recipes: Tofu Bacon, Tofu Scramble, Breakfast Burrito, Breakfast Tacos
• Tofu Cheese Recipes: Tofu Ricotta Cheese, Tofu Feta Cheese
• Classic Tofu Recipes: Crispy Baked Tofu, Fried ‘Chicken’, Breaded Tofu Sticks, Glazed ‘Ham’, Pan-Fried Tofu, BBQ Pizza, Pot Pie, ‘Fish’ Sticks, Tofu Steaks
• Dessert Tofu Recipes: Berry Tofu Ice Cream, Chocolate Mousse, Chocolate Pie, Chocolate Peppermint Pie, Fudgesicles, Banana Cheesecake, Banana Parfait, Key Lime Pie, Eggnog

• Italian-Inspired Tofu Recipes: Tomato and Silken Tofu Caprese Salad, Tomato Tofu Pasta Sauce, Vegan Lasagna, Pumpkin Stuffed Shells, Vegan Stuffed Shells, Broccoli Pasta Sauce, Red Pesto Pasta, Lasagna Soup, Green Pea Pasta, Mushroom Pasta
• Marinated Tofu Recipes: Buttery Lemon Tofu, Sauteed Lime Tofu, Orange Ginger Tofu
• Mexican-Inspired Tofu Recipes: Tofu Tacos, Caldo de Tofu, Tofu Adobo, Fajita Salad with Tofu, Tofu Chilaquiles, Sofritas, Fajitas

• Tofu Salad Recipes: Apple Pecan Salad, Roasted Beet Salad, Spinach Pasta Salad, Greek Cucumber Salad, Curried Chickpea Salad, ‘Chicken’ and Grape Salad
• Tofu Sandwich/Wrap Recipes: Pesto Tofu Sandwich, Buffalo Tofu Sandwich, Lettuce Wraps
• Tofu Soup Recipes: Ramen, ‘Chicken’ Noodle Soup, Lemon Orzo Soup, Roasted Pumpkin Soup, Garlic Ginger Soup, Vegetable Hominy Soup, Butternut Squash Soup, Cucumber Gazpacho

I hope this guide to tofu basics helps you see the wonders of tofu and how easy it is to get started! There’s so many things you can do with tofu, that it’s really hard to go wrong. Pick a recipe that sounds yummy, and give it a try! There are so many flavorful dishes you can make, honestly the hardest part might be deciding where to start. Here are 16 Savory Tofu Recipes that are easy to follow and will have you feeling like a tofu master in no time!

Photos by Alfonso Revilla