Tips for cooking with: Tofu

Welcome to ProVeg’s series for plant-based cooking beginners! And, since It’s Veganuary, why not try something different: learn how to master the art of cooking tofu. 

If you think that tofu is boring or rubbery – or even slimy – that just means you haven’t figured out how to cook it properly – yet! This comprehensive guide will walk you through the different ways of preparing and cooking tofu, along with some bonus tips on marinating.

Plus, we have some recipes designed to make any tofu skeptic reconsider!

What is tofu?

Tofu is a plant-based protein made from soya-bean curd. Endlessly versatile and packed with nutritional value, it’s one a complete-protein source and is a great addition to a healthy, balanced diet. And, despite the bad rap it gets in some circles, it’s actually easy to use in a wide variety of dishes, since its subtle flavour means that it easily absorbs the tastes of other ingredients.

The different kinds of tofu

Here’s a quick breakdown of the different types of tofu and how they’re used:

• Silken: ideal for creamy desserts, and smoothies, as well as for frostings and sauces.
• Soft: perfect for scrambles, quiches, and soups. 
• Firm: great for stir-fries, grilling, kebabs, and curries, as it holds its shape well.
• Extra firm: best for baking, frying, or adding to salads, it has  a meaty texture that draws in bold flavours.

Tofu is a highly nutritious addition to your meals. A 100 g serving of extra-firm tofu contains 16.5 grams of protein, 2.15 milligrams of iron, and 81.9 milligrams of calcium.

How to cook tofu

Depending on the recipe and the firmness of the tofu, you might need to press your tofu in order to remove the excess moisture and make it easier to cook with. While some people use a tofu press, it’s easy to do with whatever you have at hand in your kitchen.

To press a block of tofu, wrap it in a clean tea towel and put it on a large plate. Place something heavy such as a frying pan on top of it, and leave for 30 mins. The tofu will be about two-thirds of its original thickness. Once the tofu has been pressed, cut it into your preferred shape – be it cubes, slices, crumbles, or triangles.

Marinate the tofu for at least 15 minutes before cooking. To get the most intense flavours, marinate overnight. A light marinade with soy sauce, garlic, and ginger works as a great base, regardless of marination time.

Now that it’s time to cook your tofu, you have several options!

• Sautéing: heat a little oil in a pan and cook the tofu until golden and crispy. For extra crispness, first coat the tofu in cornflour.
• Baking: spread the marinated tofu on a lined baking tray and bake for 25-30 minutes in an oven that has been preheated to 180°C, flipping halfway through.
• Grilling and stir-frying: grilling adds a smoky flavour, while stir-frying with veggies and sauces creates a quick, tasty meal.

Easy tofu recipes

Try these beginner-friendly tofu recipes that will transform you into a tofu lover.

• Scrambled tofu on toast.
• Thai red curry with tofu.
• Chocolate mousse with whipped cream.

And here are some next-level recipes to impress your friends and family.

• Tofish and fish.
• Tofu cottage cheese.
• Walnut and tofu roast.

Or try out our delicious recipe for ‘sweet and sticky tofu’:

Ingredients:

• 400 g extra firm tofu (drained, pressed and chopped into cubes)
• 1 garlic clove (finely chopped)
• Thumb of ginger (grated)
• 1 tsp oil
• 2 tbsp soy sauce (or tamari)
• 2 tbsp maple syrup
• 1 tbsp sriracha
• 1 tbsp cornflour

To serve:

• 1 tbsp sesame seeds
• 1 spring onion (chopped)
• Handful of coriander (chopped)
• 1/2 lime (juice of)
• 1 serving of rice
• 1 serving of broccoli

Method:

1. Press the tofu to remove excess water (use a tofu press or place it between two plates with heavy cookbooks on top).
2. Mix the remaining ingredients in a bowl, whisking the cornstarch well.
3. Once the tofu is firm, chop it into cubes and add it to the marinade. Let it marinate in the fridge for at least 1 hour.
4. After marinating, heat some oil in a pan over medium-high heat. Add the tofu, leaving the leftover marinade for later.
5. Fry the tofu for 10-15 minutes, until golden and sticky. Once cooked, mix in the remaining marinade for extra stickiness and toss with sesame seeds.
6. Serve the tofu on a bed of rice, a side of broccoli and topped with coriander, spring onions, and a squeeze of lime. Enjoy!

Put these tips and recipes to use in your kitchen and you’ll soon be a tofu master! 

For more plant-based food inspiration, make sure to follow us on social media – and look out for the next in our weekly ‘tips for cooking’ series!
Why not take the Veggie Challenge? Try plant-based eating for 30 days and explore a whole new world of tasty possibilities!