Cooking with Tofu: Tips and Tricks for Delicious Plant-Based Meals

If you’re looking to incorporate more plant-based meals into your cooking routine, tofu is a great ingredient to add to your repertoire. Not only is it versatile and easy to cook with, but it’s also a great source of protein for those following a vegetarian or vegan diet. However, if you’re not familiar with tofu, it can seem a bit intimidating at first. That’s where we come in! In this article, we’ll share some tips and tricks for cooking with tofu and show you how to create delicious plant-based meals that everyone will love.

Cooking with Tofu: Tips and Tricks for Delicious Plant-Based Meals | Eat Urban Garden
Cooking with Tofu: Tips and Tricks for Delicious Plant-Based Meals

What is Tofu?

Tofu is a versatile and healthy food made from soybeans. It is commonly used in vegetarian and vegan cooking as a substitute for meat. Originating in China over 2000 years ago, tofu has since become a popular ingredient in Asian cuisines and is now enjoyed all over the world.

Types of Tofu

There are different types of tofu available, with varying textures and nutritional value. Here are some of the most common:

  • Soft or silken tofu – this type has a creamy, custard-like texture and is often used in smoothies, puddings, and dips.
  • Firm tofu – this type is denser and has a firmer texture, making it suitable for grilling, sautéing, and stir-frying.
  • Extra-firm tofu – this type has an even denser texture and holds its shape well, making it perfect for sandwiches, kebabs, and baked tofu dishes.
  • Pressed tofu – this type of tofu has had some of its moisture removed, resulting in a chewier texture. It is often used in savory dishes as a meat substitute.
  • Flavored tofu – some brands offer flavored tofu, such as smoked, sriracha, or teriyaki, which can add an extra burst of flavor to your dish.

Why Cook with Tofu?

Tofu is a versatile and nutritious ingredient that should not be overlooked in plant-based cooking. Made from soybeans, tofu is a great source of protein and can be enjoyed in many different ways.

Benefits of Cooking with Tofu

There are several benefits to cooking with tofu. Firstly, it is versatile and can be used in many different dishes, from curries to stir-fries. It can also be cooked in several different ways, such as frying, baking or grilling, allowing for a variety of textures to be achieved.

Tofu is also a good source of protein, especially for those following a plant-based diet. It is low in fat and calories, making it a great option for those looking to lose weight. Additionally, tofu contains significant amounts of iron, calcium and other important nutrients.

Another reason to cook with tofu is its potential health benefits. Research has shown that consuming tofu regularly can help to lower cholesterol levels and reduce the risk of heart disease. It may also have cancer-fighting properties and help to lower the risk of certain types of cancer.

Tip: When preparing tofu, be sure to press it first to remove excess water, as this will help it to retain its shape and absorb more flavor.

How to Select the Right Tofu for Your Recipe

When it comes to cooking with tofu, selecting the right type for your recipe can make all the difference. Here are the differences between firm, soft, and silken tofu, and when to use each one:

Firm Tofu

Firm tofu is the most versatile of all the types. Its higher protein content means it can stand up to frying, grilling, and baking without falling apart. When used in soups or stews, it holds its shape and adds satisfying chewiness to the dish. It can also be diced or crumbled to replace ground meat or added to stir-fries.

  • Fried rice with firm tofu is a vegan hit. Add diced firm tofu and a touch of soy sauce to your veggie fried rice recipe.
  • Grilled tofu skewers with veggies (like zucchini, red peppers, and onion) make a hearty main course.

Soft Tofu

Also known as “silken” or “Japanese-style” tofu, this type is best used for creamier texture dishes. Thanks to its smooth and delicate texture, it’s ideal for making vegan creamy sauces, smoothies, and desserts.

  • Use soft tofu in place of heavy cream or sour cream in dishes like vegan stroganoff.
  • Whip up a tofu and fruit smoothie for breakfast.

Silken Tofu

Silken tofu is even softer than soft tofu but with a custardy texture. This type doesn’t hold its shape as well as the other two types of tofu but offers an exceptionally smooth texture that is perfect for pureeing or mixing into blended drinks with a thicker texture. Silken tofu is often used in desserts as a replacement for dairy or eggs; It is usually blended with sweeteners, fruits, or flavorings.

  1. Make creamy vegan pie filling or cheesecake using silken tofu.
  2. Puree silken tofu with garlic and lemon juice for a plant-based alternative to Caesar dressing.


Regardless of which type of tofu you choose, remember that tofu itself doesn’t have much flavor. It’s the preparation and spices you add that give tofu its kick, and that’s where your creativity comes in. Choose your recipe wisely, and your tofu dish could impress even the biggest meat eaters.

Preparing Tofu for Cooking

Tofu is a versatile ingredient and an excellent source of protein in a plant-based diet. However, it’s important to prepare it properly before cooking to ensure it tastes its best and has the desired texture. Here are different methods for preparing tofu for cooking:

Pressing Tofu

Pressing tofu is an essential step to remove excess water and allow it to absorb marinades and seasonings better. Here are two methods to press tofu:

  1. Using a Tofu Press: A tofu press is a device designed to press tofu to remove moisture. Place the tofu in the press and tighten the knobs to apply pressure. Leave for 15-30 minutes and remove the tofu from the press.
  2. Using Weights: If you don’t have a tofu press, you can use weights to press the tofu. Wrap the tofu in a clean towel and place it on a plate. Put another plate with weights, such as cans, on top of the tofu. Leave for 15-30 minutes, and then remove the weights and the towel.

Marinating Tofu

Marinating tofu adds flavor and helps tenderize its texture. Here’s how to marinate tofu:

  • Choose Your Marinade: You can use any marinade you like, such as soy sauce, balsamic vinegar, or hot sauce.
  • Cut Your Tofu: Cut the tofu into slices or cubes.
  • Marinate the Tofu: Place the tofu in a shallow dish and pour the marinade over the top. Make sure each piece is coated in the marinade. Cover the dish and leave the tofu to marinate for at least an hour, but preferably overnight.
  • Bake, Grill, or Fry: Once the tofu is marinated, you can bake, grill, or fry it.

Seasoning Tofu

Seasoning tofu is a quick and easy way to add flavor without the need to marinate it. Here’s how to season tofu:

Tofu has a bland taste, so it’s important to use tasty seasoning. You can try using salt, black pepper, garlic powder, or cayenne pepper. Sprinkle your chosen seasoning over the tofu slices or cubes before cooking.

Delicious Ways to Cook Tofu

Whether you’re a vegan or a meat-lover looking to experiment with different protein sources, tofu is a delicious and versatile ingredient that can be prepared in many different ways. Here are some popular cooking techniques and recipe ideas that will help you make the most of this plant-based food.


Frying is one of the most common and easy ways to cook tofu. Simply cut the tofu into cubes or slices, coat them in flour or breadcrumbs, and fry them in hot oil until they turn golden brown. This method gives tofu a crispy texture and makes it a great addition to salads, stir-fries, sandwiches, and more.

  • To add some extra flavor to your fried tofu, toss it with some spices such as paprika, garlic powder, or chili powder.
  • You can also try marinating the tofu in soy sauce, vinegar, or citrus juice before frying it to give it a tangy and savory taste.


Baking is a healthier alternative to frying that doesn’t sacrifice taste or texture. You can bake tofu by cutting it into cubes or slices, seasoning it with herbs and spices, and baking it in the oven at 350°F for 20-30 minutes until it’s crispy on the outside and tender on the inside. Baked tofu is perfect for salads, bowls, wraps, and sandwiches.

  • If you want to add some sweetness to your tofu, you can drizzle it with maple syrup, honey, or agave nectar before baking it.
  • You can also use a tofu press to remove excess water from the tofu before baking it, which will give it a firmer texture and more concentrated flavor.


Grilling is another way to bring out the smoky and savory flavors of tofu. To grill tofu, cut it into thick slices or cubes, coat it with a marinade or sauce, and grill it on a hot grill pan or outdoor grill for 2-3 minutes per side until it’s charred and crispy. Grilled tofu is perfect for summer barbecues, sandwiches, or as a protein source for salads and pasta dishes.

  • For a simple and delicious marinade, mix together soy sauce, rice vinegar, ginger, garlic, and brown sugar.
  • You can also use a grill press to flatten the tofu slices and enhance the grill marks.


Stir-frying is a classic Asian method that combines tofu with a variety of vegetables and spices to create a flavorful and healthy dish. To stir-fry tofu, cut it into cubes or slices, sauté it in hot oil until it’s golden brown, then add vegetables such as bell peppers, onions, broccoli, and mushrooms to the pan. Finish with a soy sauce-based sauce and serve over rice or noodles.

  • To add some crunch to your stir-fry, you can sprinkle some sesame seeds or chopped nuts on top of the dish.
  • You can also use different types of sauces such as teriyaki, hoisin, or peanut butter to give your stir-fry a unique flavor.

Remember, cooking with tofu can be fun and creative. Don’t be afraid to experiment with different techniques, flavors, and ingredients until you find the perfect recipe that suits your taste buds. Enjoy!

Troubleshooting Common Tofu Cooking Mistakes

If you’re new to cooking with tofu, you may find yourself running into some common mistakes such as a bland taste or a soggy texture. But don’t worry – with a few tips and tricks, you can easily avoid these mishaps and salvage a failed tofu dish. Here are six troubleshooting tips to help you cook perfect tofu every time:

Cut and Press Appropriately

One of the most common mistakes when cooking tofu is not cutting and pressing it correctly before cooking. Be sure to cut the tofu into evenly sized pieces. In addition, it’s important to press the tofu to remove as much water as possible. You can do this by wrapping it in a clean kitchen towel or paper towel and placing something heavy on top to help squeeze out the water. This will allow the tofu to better absorb marinades and sauces and prevent a soggy texture.

Marinate for Flavor

If you find your tofu to be lacking in flavor, it’s likely because it wasn’t marinated for long enough or with enough flavor. Tofu is like a sponge and will soak up any flavors you give it, so be sure to marinate it for at least 30 minutes before cooking. Use bold and flavorful marinades that complement the ingredients you’ll be cooking with. Don’t forget about seasoning either! Tofu benefits from a generous sprinkling of salt and a pinch of pepper.

Use High Heat

Another culprit of soggy tofu is not cooking it at a high enough temperature. When you’re ready to cook your tofu, heat your pan or skillet up over high heat before adding the tofu. This will help it get crispy on the outside while remaining soft and tender on the inside. Be sure to also use a high smoke point oil such as vegetable or canola oil to prevent burning.

Add Texture with a Coating

If you’re looking to add more texture to your tofu dish, try adding a coating before cooking. A cornstarch coating works well for crispy fried tofu while a sesame seed and panko bread crumb coating adds a crunchy texture for baked tofu. Experiment with different coatings to find what works best for your taste preferences.

Pair with Complementary Ingredients

When cooking with tofu, it’s important to pair it with complementary ingredients to maximize flavor. Tofu goes well with bold and savory ingredients such as ginger, garlic, and soy sauce. You can also pair tofu with a variety of vegetables such as broccoli, peppers, and mushrooms to make a well-rounded and satisfying dish.

Repurpose for Another Dish

If all else fails and your tofu dish doesn’t turn out as planned, don’t throw it away! You can easily repurpose it for another dish. For example, crumbled tofu can be added to a stir fry or salad while leftover baked tofu can be sliced for sandwiches or wraps. Get creative and see what new dish you can come up with using your leftover tofu.

Thank You for Reading!

We hope these tips and tricks for cooking with tofu have inspired you to explore the delicious possibilities of plant-based meals. Whether you are a seasoned vegan or just looking for a new way to incorporate more healthy protein into your diet, cooking with tofu is a versatile and flavorful option that is sure to please. Be sure to check back often for more exciting recipes and culinary adventures!

Cooking with Tofu: Tips and Tricks for Delicious Plant-Based Meals

Learn how to cook with tofu with our tips and tricks for creating delicious plant-based meals. Whether you prefer stir-fry, salad, soup, or sandwiches, tofu is a versatile and protein-packed ingredient that can be made to suit your tastes and dietary needs.

  • 1 block firm tofu
  • 2 tbsp soy sauce
  • 1 tbsp honey
  • 1 tsp sesame oil
  • 1 clove garlic (minced)
  • 1/2 tsp ginger (minced)
  • 1/4 cup vegetable broth
  1. Remove tofu from packaging and gently press out any excess water. Place the tofu on a paper towel-lined plate and cover with another paper towel. Place a heavy object, like a skillet or a few cans of beans, on top and let sit for 15-20 minutes.
  2. In a medium-sized bowl, whisk together soy sauce, honey, sesame oil, minced garlic, ginger, and vegetable broth. Set aside.
  3. Once pressed, cut tofu into 1-inch pieces. Gently toss tofu in marinade until well coated.
  4. Heat a large skillet or wok over medium-high heat. Add tofu and cook until browned on all sides, about 5-7 minutes. Serve immediately.
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