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There is a lot of uncertainty surrounding tofu and I will be the first to admit that it had taken me a long time before I joined the tofu band-wagon, as I was quite intimidated by it. I didn't understand how you were supposed to cook tofu or what type of meals to add it to, so I refrained from ever trying it.
Now that some time has passed and having experimented in the kitchen, I am happy to report that tofu has easily become a staple in our household and my tofu game has never been stronger! Not only have I fallen in love with tofu, but it is an excellent protein source, containing all essential amino acids as well as some vitamins and minerals helping you to achieve your nutritional targets.
So if you are on the fence when it comes to tofu, don't fret! Below you will find simple ways to cook and prep it that doesn't take a lot of time and complements many dishes.
Simple Tofu Hacks
Freeze It
It may not seem intuitive to freeze your tofu and that's because it's not, but having made this discovery not too long ago, it has truly enhanced our cooking experience!
Freezing your tofu enhances the texture in the best way possible, presses better, and easily soaks up the flavour of any marinade. Cooking with thawed and pressed tofu also takes less time to bake in the oven which is always a win! So the next time that you purchase tofu, put it straight in the freezer and take it out to thaw the next time you plan on cooking it.
Press It
If you are trying to make something that should be dry in texture, then you are going to want to press your tofu to remove the excess liquid. While we do not have a formal tofu press, we simply wrap the tofu in a cloth, lay down a hardcover cookbook on top of it, and place a weight on top of the book for added pressure (you can use canned goods or a dumbbell weight). We let it press for at least 30 minutes before marinating or cooking the tofu.
Simple Ways to Cook with Tofu
I will be upfront and say that my favourite varieties of tofu are extra firm and silken tofu. Therefore, assume that the suggestions below are using extra-firm tofu unless stated otherwise.
Marinated Tofu
Tofu truly is a blank canvas, and marinating it brings a whole other dimension to it as it easily soaks up the flavour of any marinade.
The secret to marinating your tofu is to ensure that it is well pressed beforehand. From there, all you need to do is place it in your marinade and allow it to soak up the flavour for a while.
For an awesome marinated tofu recipe that we enjoy I would highly recommend this Sweet & Smoky Glazed Tofu Ham by Isa Chandra Moskowitz - you will not be disappointed!
Tip: We've found that using a pre-frozen block of tofu that has been well pressed quickens the marinating process.
Tofu Scramble
A breakfast staple in many households and an easy way to transition a traditional non-vegan meal into one! Tofu scramble is super hella easy to make and you only need a few ingredients to do so!
To make this, I take a block of tofu and crumble it up in a bowl using my hands (I'm classy, I know). From there I sprinkle it with some nutritional yeast and turmeric for colour, add some seasonings such as garlic powder and cook on the stove. Once it’s almost done, I top the scramble with some shredded cheeze and mix it into the scramble long enough to let it melt; from there it’s good to serve.
Of course, no scramble is complete without a slice of toast to go along with it, some side veg or hash browns, or some vegan bacon to make it a classic meal.
Note: if you disliked runny eggs and want it to be relatively dry, cook your scramble long enough for the moisture to escape, allowing the tofu to slightly golden-brown. Likewise, if you prefer a runny egg, try adding a bit of plant-based milk to the mixture while it is cooking. For us, we prefer it on the dry side and also do not use any oil when cooking our tofu scramble.
Chocolate Pudding
I know what you’re thinking: tofu in something sweet!? Trust that I know where you’re coming from as I used to share the same sentiment for the longest time. My viewpoint on silken tofu, however, has shifted over the years and this pudding has easily become one of my favourite indulgences.
This chocolate pudding has easily become a staple as a mid-morning 'treat' in between breakfast and lunch. All you need is a few simple ingredients to whip up this silken dessert and you can find the recipe here.
You will see in the recipe that there are some optional ingredients. I always add protein powder to mine to ensure that I am meeting my protein targets, but it is not a make or break deal. It makes two servings which is great and an easy way to meal prep, as it takes no more than five minutes to make.
I also highly recommend topping this pudding with some fresh berries and sliced banana, as it just brings it up another level.
Breaded Tofu Sticks
If you haven't gotten around to making breaded tofu sticks, then what the hell are you waiting for!? This is something that I highly recommend and goes well with many dishes, especially if you're going to have some form of potato on your plate.
For this, I would highly recommend using a block of tofu that was previously frozen and has been pressed to get the right texture. You will also need some plant-based milk, bread crumbs, and your preferred spices.
Simply cut your tofu into sizeable sticks
Mix together your bread crumbs and spices in a bowl
Dip your tofu into your plant-based milk and then batter your tofu in the bread crumb mixture
Place onto a baking sheet lined with parchment paper and bake for 20 - 30 minutes at 400 degrees Fahrenheit, until you have a nice crisp texture on the outside (or until golden-brown)
Note: If you are using a block of tofu that wasn't previously frozen, that's okay! Still press your tofu and follow the same process as noted above, but simply bake for an extra 10 - 20 minutes longer until it is crisp on the outside or is golden-brown.
Baked Tofu
This suggestion is truly basic at its core and is great if you are feeling particularly lazy in the kitchen and want something simple and has a decent amount of protein. This is what I also refer to as tofu 101, as all you need is a block of tofu, a cutting board, a baking sheet, and a preheated oven (350 - 400 Fahrenheit).
For this, simply chop your block of tofu into cubes and place it on a baking pan and throw it in your oven. Let it bake for at least 30 minutes while you're cooking the remainder of your meal. Once done, top onto your plated meal.
Tip: this makes a great addition to any stirfry, curry, and we also like to top it on our mac n’ cheeze.
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While there are many other ways that you can prep and cook with tofu, I hope that you have found these five simple methods to be useful! If you have any tofu recipes that you would like to share, please leave a comment below!
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