Guide to Tofu

A guide to tofu ~ a complete guide about tofu, its varieties, how to cook, and recipes using tofu. Tofu has a high protein content and low in calories which makes a great choice for a plant-based diet. There are people who love and hate tofu. If you are following plant-based diet tofu is an important source of protein.

If you are a tofu hater and want to start with, go slow on the type of tofu and how to use it. Cook the tofu as per your taste (like marinating, raw, or use in soup, stir-fries ) and choose accordingly, so that you will start to get used to it.

Food for the thought

“It’s only after you’ve stepped outside your comfort zone that you begin to change, grow, and transform.”

― Roy T. Bennett

Benefits of the ingredients (source)

Tofu: Tofu is rich in calcium and vitamin D. It provides a good source of protein.

Variations

I have not included any specific variations in this block, as you scroll down it is full of variations and how to use tofu.

Video on guide to tofu/basics of tofu

What is Tofu?

Tofu is soybean curd. It is prepared by heating soy milk and an acid is added to make the milk curdle. After curdled, it is filtered and pressed in blocks called tofu. It is easily available in all stores.

Types of Tofu?

Tofu is differentiated according to the texture, creamy, and density. The main four categories are

Firm Tofu Used in stir-fries since it is denser and it holds the shape perfectly.
Extra-Firm Tofu It is denser and holds shape even after cooking, mostly used for marinating, curries and stir-fries.
Super Firm Tofu They come vacuum packed without water. It is ready to use in baking and saute.
Silken Tofu Very delicate and soft, mostly used in desserts and smoothies.
Soft/Medium Tofu It has a creamy texture and is delicate. You can use it in soups, salads, and tofu scramble.
Sprouted Tofu is mostly available in all varieties. Healthier than regular tofu. Calories and fat are slightly higher in sprouted tofu.

How does Tofu taste?

It is neutral, which means no particular taste. Only added flavors and seasonings bring taste to Tofu. It absorbs the flavors well.

Can I use Tofu raw?

Yes, absolutely. You can use in desserts, vegan dips, smoothies and soups.

Should I press tofu?

Yes and No. It depends on the recipe, for smoothies and puddings you can remove them from the box and use it straight away. If you are using it in cooking, to absorb the flavor and taste the water has to be removed to absorb all the flavors you are adding.

How to press tofu?

If you are regularly using tofu, I recommend buying a tofu press. The other way is to remove the tofu from the package rinse once(I like to do that always), wrap it in a clean cotton cloth or paper towel. Place a cutting board on top and put some weight on top(say 2-3pounds). Allow it to sit around 20-30 minutes. Use another paper towel to remove the extra moisture and cook as per the recipe calls.

Another option is to freeze the tofu. It holds the shape better. Freezing makes the tofu chewy texture, which has a different flavor. Personally, I don’t like frozen tofu. Frozen tofu holds shape, great for marinating, and fries well.

To freeze tofu, remove the water. Cut them into any shape you like. Freeze in a baking sheet under the parchment paper. Once frozen, transfer them to a freezer bag or box.

Slicing

You can slice the tofu into any desired shape, remove the water, and cut them into big squares, rectangles, cubes, or french fries. Once sliced freeze them or coat them with flour and cook.

Flavoring

Tofu is very good at absorbing all the flavors you add, great for marinating. For marinating drain the excess water and press it. Once it is free of moisture, add olive oil or any oil, sauces, herbs, spice and allow it to marinate for 30-45 minutes. Some ideas you can use to flavor tofu are

• onion powder
• Garlic powder
• Dry ginger powder
• Spice (chili powder, jalapeno, red chilly flakes or ground pepper,…)
• Any type of sauces (soy sauce, teriyaki sauce, hoisin sauce, BBQ sauce,…)
• Flavored oil
• Lemon, vinegar,…

Coating

Coating tofu helps to make crispy and crunchy tofu. You can use this type of tofus in stir-fries, add with vegetable, top with rice or noodles. For coating tofu, you will need a binding agent, seasoning, and oil. The flour you can use to coat on tofu is

• Corn starch
• Arrowroot powder
• Rice flour
• Potato starch

If you are looking for gluten-free tofu, choose the flour according to that.

Cooking tofu

Before you fry the tofu in any method, drain the water, press, and coat them with any flour. You can cook tofu in four different ways. The easiest way I prefer is a pan-fried method.

Baking method

Preheat the oven to 400°F. Meanwhile, marinate or coat the tofu with any flour and spices. Let it sit for 15 minutes. Spread them as a single layer on a baking sheet and bake them for 15 minutes. Flip them and again bake for 15 minutes. It should have crispy corners and spongy inside.
To me, this is a time-consuming process and a big process if used for only one package of tofu. It should work perfectly if using more tofu. Less oil but dry. Marinating works better in baking tofu.

Pan-fry Method

Heat a cast-iron pan or heavy pan and drizzle some oil at the bottom. Place the tofu in the pan and allow it to cook on high heat for 5 minutes and flip and cook for another 5 minutes. To ensure crispy tofu, fry on high heat with more oil on all sides. Perfect for daily cooking.

Deep-fry method

Place oil on a deep frying pan up to 2 inches or use a deep fryer. Heat the oil until it reaches 350°F or until the smoking point. Carefully, add the tofu. Stir occasionally and fry on both sides. Drain them in a paper towel and use it. Crispy but doesn’t absorb more oil.

Air-fryer method

Have not experimented with this.

How to store opened tofu?

It is good to use in the refrigerator for 4-5 days. Place the remaining tofu in an air-tight container, with enough fresh water to fully submerge the tofu. To retain the freshness, change the water daily or freeze them.

How to use tofu as an egg substitute?

You can use any variety of tofu as a substitute for eggs. For baking use silken to medium tofu, cooking use firm-extra firm. For one egg use 1/4 cup of scrambled tofu.

Recipes using tofu

• Tofu scramble with turmeric
• Chili tofu
• Buddha bowl with tofu
• Vegan Korean Bibimbap bowl
• Crispy orange and ginger tofu
• Wonton soup with tomato
• Tom Yum soup
• Soba noodles with tofu
• Tofu scramble with turmeric
• Chili tofu
• Buddha bowl with tofu
• Vegan Korean Bibimbap bowl
• Crispy orange and ginger tofu
• Wonton soup with tomato
• Tom Yum soup
• Soba noodles with tofu
• Guide to tofu
• Mushroom & Spinach Tofu Scramble