Tofu is like a cover band that can play just about any genre. Its smooth texture and neutral taste make it an excellent canvas for a variety of cuisines, flavor profiles, and dishes.
While tofu has been a staple in many Asian cuisines for millennia, it’s recently made a name for itself among plant-based eaters in other cultures. Now, there are dozens of different types of tofu, from firm to silken to smoked to shredded to baked. And each one has qualities that make it suitable for different uses.
Despite its simplicity, tofu can be a bit of a mystery to those who haven’t cooked with it before. (“Is it Jell-O? Is it a sponge?”) How do you determine which one to use and how to use it?
In this guide, I’m going to demystify tofu for you. I’ll show you the different types and the best ways to store it, and I’ll end with simple and tasty tofu recipes to try at home.
What Is Tofu?
Tofu is the Japanese name for soybean curds, borrowed from the Chinese words for curdled beans. It’s got a smooth texture, kind of like cheese, but unless it’s fermented or marinated, tofu doesn’t have much taste on its own.
Tofu is made by coagulating soy milk with salt and pressing the resulting curds into solid blocks of varying densities. The more water pressed out, the harder the tofu.
Tofu originated in China at least 2,000 years ago, and its use quickly spread across many Asian regions and cuisines.
Tofu and other whole soy foods have nutritional and health benefits, a fact often obscured by misinformation generated by the meat and dairy industries.
To learn more about soy nutrition, health benefits, and myths, check out our comprehensive article: Soy Facts: Is Soy Healthy or Harmful?
Types of Tofu
While there are many different flavors and styles of tofu, six basic types are distinguished by how hard they are “pressed” (if at all) from curds into blocks.
The types of tofu include:
- Silken tofu
- Soft tofu
- Medium-firm tofu
- Firm tofu
- Extra-firm tofu
- Super-firm tofu
Silken tofu is hardly pressed — more like gently shaped into a block. It has a custard-like texture and is very soft. You might have seen small squares of silken tofu in miso soup. Several plant-based desserts also use silken tofu as a base. This is usually the kind of tofu that you’ll see sold in aseptic shelf-stable packaging.
Soft tofu is somewhat pressed, releasing more water. It’s often added to soups and stews.
Medium-firm tofu is harder but still crumblier than firmer types, making it a good scrambled egg substitute.
Firm tofu is pressed harder and can be cut into cubes, strips, cutlets, and other shapes for baking, air-frying, or stir-frying.
Extra-firm tofu is similar to firm tofu but has less water due to more intense pressing. It’s chewier than firm tofu, too, and is the type most commonly used as a meat alternative.
Super-firm tofu uses the least water and the most protein. It’s great for quickly whipping up a meal because it doesn’t require pressing out water to get that desired firm texture when cooking.
Where to Buy Tofu
When the hippie counterculture was in full swing in the 1960s and 70s, you could only find tofu in natural food stores or Asian grocery stores. If you were rocking a plant-based lifestyle back then, you might remember the five-gallon buckets, irregular blocks of tofu, and large metal tongs.
Now, most regular grocery stores and supermarkets carry at least one or two tofu varieties, a testament to the increasing popularity of plant-based foods. It’s also widely available in the grocery sections of big-box stores, like Target and Walmart.
If you’re looking for specialty tofu varieties, Asian grocery stores and markets may still be your best bet. And shelf-stable tofu can be found online or in stores. The most commonly available brand in the US is called Mori-Nu.
Pro tip: Look for certified organic tofu to avoid bioengineered (GMO) soy. In 2020, about 94% of all soybeans planted were genetically modified, so the odds are any non-organic tofu will have come from GMO soybeans. That said, much of the GMO soy is grown for animal agriculture, which is another reason to enjoy organic tofu in place of meat.
How to Store Tofu
Shelf-stable tofu can go in your cabinet and sit there (it will remain shelf-stable until at least the expiration date on the box, which is often a year or more past the date of manufacture).
For other tofu types, the clock starts ticking even before you open the package. Unopened, tofu can last for about a month or two in the refrigerator. But to be safe, go by the “use by” or “best by” date on the packaging.
Once you open the package, you can store the tofu in an airtight container. Just pour enough water to fully submerge it and change the water daily. Uncooked tofu can be stored for up to 5 days, provided you change the water daily.
After cooking, tofu leftovers can last for 3–5 days in the refrigerator.
To extend the life of your tofu, you can freeze it in its original container (which means it might be embedded in a block of ice) or an airtight container.
Freezing alters the texture of tofu, which behaves differently after defrosting than when unfrozen. It tends to be chewier and more sponge-like, which I realize doesn’t sound like a good thing. But there are recipes where post-frozen tofu works better as a meat alternative — for example, dishes originally made with minced beef or pulled chicken.
How to Cook and Use Tofu
Tofu’s versatility extends to the many ways you can cook it. A classic way is to stir-fry chunks in a pan, using water or broth instead of oil. You can brown the tofu individually and set it aside, or toss it back into the pan or wok later after you’ve stir-fried some veggies first.
Tofu can be baked in the oven at 400 ℉ (200 ℃) for 15 minutes for a chewier texture. For a crispier texture, bake it for 25–35 minutes, depending on how hot your oven runs. Toss it halfway through to ensure even baking.
Depending on the type of tofu and the amount of marinade you use, using an air fryer at the same temperature for 15 minutes can also provide a crispy outer coating.
You can also grill tofu (only extra-firm varieties reliably stay on the skewer, I’ve found), flipping it after a few minutes to cook both sides evenly.
Boiling tofu is a good way to achieve a meatier texture. For double meatiness, boil previously frozen tofu.
Tofu can be featured in a host of lovely plant-based dishes.
- You can add cooked tofu to stir-fries and grain bowls.
- It can also add body and absorb flavor from a variety of curries and Asian dishes.
- Tofu can also add chewiness and meatiness to vegan skewers and kebabs.
- You can prepare tofu as a meat or cheese alternative, blend soft tofu into smoothies, and use it as a base for sauces.
- Medium-firm tofu can even convincingly mimic eggs in breakfast scrambles, casseroles, and quiches.
- Sliced and cooked firm tofu can enliven wraps, burritos, and sandwiches.
Tofu Recipes
Now that you understand the different tofu types and how to cook them, get ready to embark on a delicious tofu adventure with these seven scrumptious plant-based recipes. Whether you’re using silken, soft, firm, or super-firm tofu, each recipe showcases tofu’s versatility and ability to transform into delightful dishes. From creamy desserts to hearty mains to crunchy salad toppers, these recipes will inspire you to get creative in the kitchen.
1. Tofu Scramble Breakfast Wrap
Enjoy tofu with an eggy bite in this delicious Tofu Scramble Breakfast Wrap. Not only is it a protein-packed way to start the day, but tofu also wonderfully mimics eggs’ soft, pillowy texture, making it an ideal plant-based transition food. Topped with creamy avocado and savory salsa, these wraps are a 10 out of 10!
2. Kale Caesar With Tofu Croutons
Tofu transforms into a crunchy, crave-worthy salad topper in this scrumptious Kale Caesar Salad With Tofu Croutons. The tangy Caesar dressing, nutty walnut parmesan, crispy tofu croutons, and vibrant dark green kale are brimming with nutrients and packed with plant-powered flavor. This might just become your new favorite way to enjoy tofu!
3. Chive Sour Cream
Keeping a good condiment on hand can make good food even better. This creamy Chive Sour Cream is extra special because it’s made with silken tofu instead of dairy. Silken tofu provides a smooth, rich texture and a neutral flavor that blends easily, making it an ideal base for this recipe and many others. Use this versatile tofu sour cream to top veggie burgers, dollop on tacos, or use as a dip for veggies. Enjoy a delicious, healthier alternative that fits seamlessly into a whole-food, plant-based diet.
4. Sweet and Smoky Tofu, Vegetable, and Pineapple Skewers
These tofu skewers boast a balance of savory and sweet flavors with lots of plant power. With its satisfying texture, the protein-packed tofu pairs perfectly with earthy portobello mushrooms, sweet red bell peppers, and tangy pineapple. A tahini and lime marinade brings all these ingredients to life. Perfect for any gathering or a nutritious family meal, the skewers offer a burst of flavor in every bite. Enjoy a culinary delight that’s both easy to prepare and irresistibly delicious.
5. Tofu Saag Paneer
Cheese is often one of the hardest foods to give up when transitioning to plant-based eating. You can make your own nut or seed cheese at home — and supermarkets have some great almond- and cashew-based cheese options. But what about tofu? In its firm or extra-firm form, it makes a pretty fantastic paneer cheese! If you thought you’d had your last Saag Paneer or have yet to try it because it’s typically made from dairy, try this flavorsome tofu-ized version.
6. Mediterranean Tortilla Pizza With Tofu Ricotta
Tofu Ricotta steals the show in this delectable and oh-so-cheesy plant-based Mediterranean Tortilla Pizza! Used generously as a topping, this pizza is loaded with tofu ricotta and colorful and savory veggies like juicy cherry tomatoes and briny green olives. It’s a delightful way to reinvent tofu, offering a savory and crispy bite bursting with Mediterranean flavors. Perfect for a quick and delicious meal, this pizza is sure to impress and satisfy!
7. Chocolate Cream Dream Pie
While you may think of tofu as a crispy meat or egg substitute in dishes like stir-fries and scrambles, it can also be used to make the creamiest and dreamiest plant-based desserts. It’s such a versatile food! In this delectable dessert, tofu is the base of the heavenly creaminess in this pie that will make you come back for seconds. Enjoy it with or without the coconut cream — it’s a delectable treat either way!
Get Cooking With Tofu
Tofu is a versatile, nutritious, and delicious addition to any diet, whether you’re familiar with it culturally, are a seasoned plant-based cook, or are just starting your tofu journey.
With the information in this article, you should be able to confidently incorporate tofu into your meals, experimenting with flavors and techniques to create dishes that suit your tastes.
Enjoy these tofu meal ideas and recipes in good health!
Tell us in the comments:
- Are you a tofu fan? If so, how do you like to eat it?
Featured Image: iStock.com/from_my_point_of_view
