Tofu for Beginners (with 50+ recipes) (2024)

Are you new to a plant-based diet and fearing tofu? You’ve heard that it’s bland and think you won’t like it? Perhaps you’ve tried it a couple of times and really didn’t like it. BUT you’d be willing to give it a try if you just knew what to do with it!

This is a question that I’ve seen come up time and time again in vegan social media groups. Those new to veganism want to incorporate tofu into their diets but are unsure about how to prepare tofu, how to cook tofu, or what the difference is between all those different types of tofu!

So Iwrote Tofu For Beginners to give you a brief introduction to the different types of tofu and its preparation. I’ve also compiled a list of more than 50 recipes for your perusal, starting with super easy ones to get you started through to amazing tofu wizardry that will hopefully inspire you to continue experimenting with this versatile ingredient.

You needn’t be nervous about cooking with tofu; a good recipe will tell you which type to buy and how to prepare it. It was really hard impossible to choose just 50 recipes to include in this roundup as there’s so much you can do with tofu!

Tofu 101

Silken and regular: these are the two basic categories of tofu. Silken is Japanese style and is usually sold in boxes that do no need to be refrigerated. Regular is Chinese style and is often sold in plastic containers or wrapped in plastic in the refrigerated section of your supermarket.

Silken tofu is the creamiest type of tofu because it is unpressed and it is labeled with different consistencies depending on how much soy protein it contains. Silken tofu is best for blending into sauces, creams, smoothies, baking, mayo and dressings, or in miso soup. You do not press or fry silken tofu.

Regular tofu is also labeled with different consistencies from soft through to extra firm depending on how much water has been pressed out of it. Regular Chinese soft tofu is similar to Japanese silken tofu but not quite as smooth and creamy. You can often use it in the same way as silken tofu.

Medium through extra firm regular tofu are progressively more compact with a lower water content. These types of tofu can be pressed to remove even more of the water. Firm and extra firm are the most common types called for in recipes that involve frying or baking the tofu. Regular extra firm tofu is my personal preference and the type I use most often in my kitchen.

To Freeze Or Not To Freeze?

Firstly, you don’t want to freeze silken or soft tofu. Medium through extra firm tofu can be frozen if you choose to do so, but it’s not necessary. You can use your tofu straight out of the box if you don’t have time to freeze it; however, freezing, thawing and pressing tofu draws out moisture and creates a more spongy texture that will suck up more of your sauce.

Personally, I freeze tofu for convenience because I buy it in bulk at an Asian supermarket downtown for $1.28 for 600 grams. Once home, I cut it into smaller blocks and freeze it in Tupperware containers filled with water. If you buy smaller blocks, just toss them packaged into the freezer, no need to drain or cut. When I want to use it, I thaw it overnight in the refrigerator then cut it into slices to press.

How To Press Tofu

Medium through extra-firm regular tofu can be pressed if you choose (don't try pressing silken or soft tofu). Pressing tofu is very easy and you don’t need a fancy tofu press. You can press a whole block of tofu, but I find that cutting it into slices first helps to press out even more moisture.

First, drain the tofu of its packing water and slice it (how thick will depend on what you’re using it for). Then, find the most absorbent dish towels (or even bath towels) you have. Sandwich the tofu slices between paper towels to avoid any fuzz, and then the dish towels. Place something heavy on top; I use biology textbooks but cans and pots also work well.

15 minutes is usually long enough to get most of the water out of sliced tofu. If you’re pressing a whole block, give it at least 30 minutes. If your recipe calls for diced or cubed tofu, it’s easier to dice it after you’ve pressed the slices rather than trying to press all the little cubes.

What To Do With Leftover Tofu

You can refrigerate or freeze leftover tofu for later. If you’re going to use it within a week, simply place it in a container, cover it with water and refrigerate. Change the water daily.

Freezing silken tofu is a bit dodgy and you may find the thawed texture unpleasant (or not, give it a try!) Freeze leftover medium through extra-firm regular tofu by slicing it at placing it on a pan in the freezer. Once frozen, transfer it to a freezer bag. Use within three months.

This post may contain affiliate links which help offset the cost of running this blog with no additional cost to you.

Tofu for Beginners (with 50+ recipes) (2024)

FAQs

How to try tofu for the first time? ›

A Guide to Cooking Tofu for Beginners

Step 1: Buy the best variety of tofu for what you're cooking. ...
Step 2: Press and drain the tofu. ...
Step 3: Marinate tofu for maximum flavor. ...
Step 3: Cook tofu in the oven, on the stove, or on the grill.

Read The Full Story ›

What is the secret to cooking tofu? ›

Press it. Tofu contains a lot of water, and you'll want to squeeze most of it out, especially if you're baking, grilling, or frying it. I recommend using a tofu press to do this, because it gives the tofu a delicious chewy texture and makes cleanup a breeze. But having one isn't necessary.

What is the tofu rule? ›

No one cares about unblocking a task as much as the person doing it. That's why it's important for that person to follow the Take Ownership and Follow Up (TOFU) principle. That means taking ownership of the task and chasing the people you are waiting on until it gets done.

Get More Info Here ›

Which tofu is easiest to cook? ›

Firm and extra-firm tofu are most commonly used in Western recipes, as the mostly solid texture is easy to cut, easy to fry, easy to grill and easy to eat.

Discover More Details ›

What happens if you don't drain tofu before cooking? ›

Here's the thing: even though tofu might be labeled firm or extra-firm, it contains a lot of water. This excess water can cause the tofu to crumble when you cook it, and it will also have a hard time crisping up. But when you press tofu, you remove the excess moisture.

Learn More Now ›

What not to mix with tofu? ›

What to not serve with tofu? According to studies, a high volume consumption of tofu and spinach together can increase your risk of kidney stones. Tofu and spinach contain calcium and oxalic acid respectively and the combined can form kidney stones.

Read On ›

Is it better to fry or bake tofu? ›

It sticks, and the crispy bits end up sticking to the pan, which is a tofu tragedy. Plus, it requires more oil, and you don't need to use a lot of oil to get crispy tofu. When you bake your tofu, you give it time to develop crispy edges and warm, pillowy insides. It's simply the best.

See Details ›

Should you marinate tofu before cooking? ›

Let the marination magic happen

You should aim to marinate tofu for at least 2 hours in the fridge. To infuse more flavour, you can leave it to marinade for up to 2 days before cooking up.

See Details ›

How much tofu is enough for one person? ›

A general guideline for a serving size of tofu is about 3 to 4 ounces (85 to 113 grams) per person. This serving size would provide around 10 to 13 grams of protein, which is a similar amount of protein found in 3 ounces of meat.

Know More ›

What's the difference between tofu and vegan tofu? ›

Is All Tofu Vegan? Although tofu in general is completely vegan friendly, we always recommend checking the ingredients list on the tofu you have. Sometimes, the odd brand of tofu may use a different method to create their tofu, some of which include animal byproducts in their process.

Find Out More ›

Is tofu good for your liver? ›

The soy-protein present in tofu helps to reduce the fat built in the liver. Tofu is one of the best foods for fatty liver. It is an essential source of protein to be included in your diet. Tofu is low in sugar and fat so this is an added advantage.