Tofu is a blank canvas for recipes, such as crispy tofu tacos and tofu stir-fries. This guide will teach you what it is and how to use it in recipes.
Reviewed by Dietitian Annie Nguyen, M.A., RD
Tofu may be a diet staple for vegetarians and vegans, but to many others the blocks of soy found in the grocery store's produce section can be a daunting, mysterious ingredient. But they don't have to be. Read on to learn more about what tofu is, the benefits of including tofu in your diet, and the best ways to cook it.
What Is Tofu?
Tofu is made of soybean curd (unlike tempeh, which is made from fermented soy, and seitan, which is made of wheat gluten). To make tofu, soybeans and water are processed to make soy milk. Then the soy milk is simmered with coagulants to separate out the curds. Finally, the curds are strained and then pressed into the blocks you see at the supermarket.
Tofu's relatively mild flavor makes the culinary possibilities virtually endless. Though it's often used in Asian-inspired dishes, such as Kung Pao Tofu, tofu can also replace ricotta in lasagna and other dairy products in creamy desserts like Chocolate Raspberry Tofu Pie. It even mimics scrambled eggs. It is also super quick-cooking and thus an excellent ingredient to have on hand when you're in a time crunch.
What Are the Different Kinds of Tofu?
There are several types of tofu. The most common are extra-firm, firm, medium, soft and silken.
Extra-firm and firm tofu can hold their shape and structure when stir-fried, fried, grilled, baked, air-fried, roasted and marinated. If cooked correctly, these types of tofu have texture and taste that's similar to meat.
Soft and silken tofu are more delicate and can be pureed and added to smoothies, desserts, soups and more for extra body and creaminess. These types of tofu are also ideal for other purposes, such as crumbling over dishes or whipping into dips.
Medium tofu falls between these two categories and can hold up to some gentler methods like marinating or baking. It can also be incorporated into desserts like silken and soft tofu.
Is Tofu Good for You?
Vegetarians, vegans and anyone else looking to cut back on their meat consumption turn to tofu because it is an excellent source of plant-based protein. In addition to protein, tofu is a rich source of fiber, iron, calcium and more. It also contains much less saturated fat than many animal protein sources. And it's low in calories and happens to be cholesterol-free, gluten-free and dairy-free – good news for those following gluten-free or vegan diets.
Tofu and other soy products also contain isoflavones, plant-based compounds with estrogenic activity that have been shown to potentially reduce risk of breast and prostate cancers, heart disease and osteoporosis.
As if the health benefits weren't compelling enough, tofu is also very budget-friendly. You can find tofu for less than $5 a pound. This makes tofu an inexpensive choice for adding a filling, flavorful protein to your meals.
How to Press Tofu
For the best results when cooking medium, firm or extra-firm tofu, you'll want to get as much water as possible out of the tofu. This will allow it to soak up a marinade and crisp up more effectively during cooking. Here's how to do it.
1. Cut a 14- to 16-ounce block of tofu crosswise into 8 equal pieces.
2. Place a clean kitchen towel on a baking sheet. Place the tofu on the towel in a single layer; cover with another towel.
3. Place another baking sheet on top and weight it with two 28-ounce cans. Let stand for 1 to 4 hours.
Freezing the slabs of tofu and then thawing them in the refrigerator and gently pressing for 30 minutes, can expel even more moisture from the tofu.
How to Marinate Tofu
Tofu has the ability to thoroughly soak up flavorful marinades and seasonings, which makes it a wonderfully blank slate. Keep in mind that the more you cut the tofu, the more surface area you will create, which gives more space for the marinade to work its magic.
You can marinate tofu in a dish or zip-top bag in the refrigerator for 30 minutes or up to 4 hours. Make sure to flip the tofu or gently toss it halfway through marinating to keep it coated evenly.
Try this technique in our recipes for Marinated Tofu Salad and Soy-Lime Roasted Tofu.
How to Make Crispy Tofu
For a crispy exterior without deep-frying, preheat a baking sheet in a 400°F oven. Cook the tofu as directed in your recipe, but before adding any sauces, carefully transfer lightly cooked pieces of tofu to the hot baking sheet. The heat will sear the outside of the tofu upon contact, providing an even chewier texture. Bake in the oven for an additional 5 to 8 minutes, flipping halfway, for extra-crispy pieces.
If you don't have time for this extra step in the oven, a light toss in cornstarch prior to cooking will also help create a crisp coating and encourage good browning.
How to Grill Tofu
You can grill tofu in slabs or cut it into cubes and skewer the cubes. You'll want to start by pressing the tofu as described above and then marinating it if the recipe you're following calls for a marinade, as in our Grilled Tofu with Korean BBQ Glaze and Stir-Fried Napa Cabbage. Otherwise, you can just start grilling. For the best results, preheat the grill and generously oil the grate, which will help prevent the tofu from sticking. Refer to the recipe for how high to heat the grill and how long to cook the tofu. You're looking for nice grill marks all over.
How to Stir-Fry Tofu
When stir-frying tofu, it helps to be gentle with it. For our Tofu & Broccoli Stir-Fry, we like to cut the tofu into cubes, toss the cubes with cornstarch, and then cook them by letting them brown on the bottom before turning them and letting them brown on the next side. This ensures that the tofu gets nicely browned and crispy but stays intact.
How to Bake or Roast Tofu
To bake or roast tofu, you can press it as directed above to remove excess moisture and then toss it with oil, arrange it in a single layer on a rimmed baking sheet, and pop it into a hot oven until it is browned and crispy. Try this method in our Roasted Tofu & Broccoli with Peanut-Curry Sauce recipe. Tofu can also be broiled.
How to Make Tofu in the Air Fryer
If you get ahead and press your tofu the day before and refrigerate it overnight, air-frying tofu is a quick, convenient way to cook it. We recommend preheating the air-fryer basket to 400°F, coating the basket with cooking spray to prevent sticking, and tossing the marinated tofu cubes right in. After just 12 minutes and one flip, the air-fried tofu cubes will be crispy and ready to eat.
With these tasty tofu strategies, there's no need to eat bland, spongy soy. Following these tips and tricks will ensure that you get the best flavor and texture out of your tofu.
This article was written by Alyssa Langer, Kimberly Holland, Ldn and Rd from EatingWell and was legally licensed through the DiveMarketplace by Industry Dive. Please direct all licensing questions to legal@industrydive.com.
