How to Cook Tofu (Tips + Recipes)

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How to Cook Tofu (Tips + Recipes)

What Is Tofu?

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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.

What Are the Different Kinds of Tofu?

There are several types of tofu. The most common are extra-firm, firm, medium, soft, and silken.

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.

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.

Cut a 14- to 16-ounce block of tofu crosswise into 8 equal pieces.
Place a clean kitchen towel on a baking sheet. Place the tofu on the towel in a single layer; cover with another towel.
Place another baking sheet on top and weight it with two 28-ounce cans. Let stand for 1 to 4 hours.

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.

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.

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 recipe. 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.

How to Stir-Fry Tofu

When stir-frying tofu, it helps to be gentle with it. For our Tofu & Broccoli Stir-Fry recipe, 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.

Conclusion

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.

FAQs

Q: What is the best way to cook tofu?
A: The best way to cook tofu is to press it, marinate it, and then cook it using one of the methods outlined above.

Q: Can I use tofu in place of meat?
A: Yes, tofu can be used in place of meat in many recipes. It’s a great source of protein and can be marinated and cooked in a variety of ways to mimic the texture and flavor of meat.

Q: Is tofu healthy?
A: Yes, tofu is a healthy food option. It’s low in calories, high in protein, and rich in nutrients like fiber, iron, and calcium.