Learn How to Cook Tofu Like a Pro

Are you a beginner in cooking tofu or are you just looking to improve your tofu cooking skills? We’ve got you covered. Tofu is a versatile ingredient that can be cooked in various ways with different flavors. It can be fried, baked, grilled, sauteed, or used in soups and stews. In this article, we will teach you how to cook tofu like a pro with easy-to-follow steps and tips. Whether you’re a vegetarian or just looking to incorporate tofu into your diet, this guide will help you create delicious and healthy tofu dishes.

Learn How to Cook Tofu Like a Pro | Eat Urban Garden
Learn How to Cook Tofu Like a Pro

The Benefits of Cooking Tofu

If you’re looking for a versatile and healthful ingredient to add to your cooking repertoire, tofu might just be the answer. This soybean-based protein source has a number of benefits, both for your nutrition and for the environment. Read on to discover why tofu is worth a spot in your kitchen.

Nutritional Benefits

Tofu is a low-calorie, low-fat source of protein, making it an excellent choice for anyone trying to maintain a balanced diet. One 100-gram serving of tofu provides roughly 8 grams of protein, along with key vitamins and minerals such as iron, calcium, and vitamin B12. In addition, tofu is a good source of isoflavones, which are plant compounds that have been shown to have a number of health benefits. Studies have suggested that isoflavones may help to reduce the risk of certain types of cancer, as well as alleviating menopausal symptoms.

Environmental Benefits

While many people may turn to tofu for its health benefits, it’s also worth noting the positive impact that this versatile ingredient can have on the environment. The production of animal-based protein sources such as beef, pork, and chicken is associated with a range of environmental issues, from deforestation to greenhouse gas emissions. In contrast, tofu production typically requires less land and water, and generates fewer greenhouse gases. By incorporating tofu into your diet, you can help to reduce your carbon footprint and support more sustainable food systems.

The Different Types of Tofu

If you are new to cooking with tofu, it can be confusing to know which type of tofu to use. There are different textures and types available in the market, each with unique qualities that make them suitable for different purposes.

Soft Tofu

Soft or silken tofu has a custard-like texture and is made by coagulating soy milk without curdling it. Silken tofu is perfect for making desserts, soups, and smoothies. It is also used as a substitute for cream or cheese in some recipes.

Firm Tofu

Firm tofu has a denser texture and is the most commonly used in cooking. It has a spongy texture and can be crumbled easily, making it perfect for salads, stir-fries, and marinating. Firm tofu comes in different textures, such as extra-firm, medium-firm, and regular firm.

  • Extra-Firm Tofu: This type of tofu is perfect for grilling, baking, and frying because it holds its shape well and does not break apart.
  • Medium-Firm Tofu: This tofu is ideal for recipes that require crumbled tofu, such as tacos, stir-fries, and salads.
  • Regular Firm Tofu: This type of tofu is versatile and can be used in any recipe, from soups to pasta dishes.

Block Tofu

Block tofu is the most versatile tofu and is firm and solid in texture. It is made by pressing the water out of firm tofu blocks, making it dense and chewy. Block tofu can be used as a meat substitute in any recipe, from curries and stews to sandwiches and burgers.

Pro Tip: When cooking with tofu, always drain and squeeze out the excess water before using it in a recipe. This will help to remove any unwanted flavors and improve the texture of the dish.

Preparing Tofu for Cooking

While tofu may seem like a bland and unappetizing food item to some, it is actually quite versatile and can taste absolutely amazing with the right preparation. Here are some tips on how to properly drain, press, marinate and season tofu to ensure a delicious and flavorful outcome.

Draining Tofu

The first step to preparing tofu for cooking is to drain it properly. This is important because tofu is packed in water, and excess water can prevent it from absorbing flavor during cooking. Here’s how to do it:

  1. Remove the tofu from its packaging and gently wrap it in paper towels or a clean kitchen towel.
  2. Place the wrapped tofu on a plate and put another plate or a heavy object on top of it to help press out the excess water.
  3. Let it sit for about 20-30 minutes, or until the paper towel/towel has soaked through with water.
  4. Unwrap the tofu and pat it dry with a clean towel or paper towel.

Pressing Tofu

Pressing tofu can further remove excess water and result in a firmer texture that holds up better when cooking. Here’s how to do it:

  • Cut the drained tofu into bite-sized pieces or a shape that you prefer.
  • Place the tofu pieces in between paper towels or a clean kitchen towel and put them on a flat surface.
  • Place a heavy object on top of the tofu – a cast iron skillet, a pot filled with water, a stack of books, or a tofu press – and leave it for at least 30 minutes or up to an hour.
  • After pressing, the tofu will be firmer and ready to be cooked or marinated.

Marinating Tofu

Marinating tofu can give it a flavorful boost and make it taste absolutely delicious. Here are some tips on how to marinate tofu properly:

  1. Cut the tofu into bite-sized pieces or the desired shape.
  2. Prepare the marinade: you can use a store-bought marinade or make your own using soy sauce, vinegar, oil, spices, and herbs.
  3. In a shallow dish, place the tofu and pour the marinade over it to fully coat the pieces.
  4. Cover the dish with plastic wrap and place it in the fridge for at least 30 minutes, or up to a few hours, allowing the tofu to soak up the flavors.

Seasoning Tofu

If you prefer not to marinate your tofu, you can season it instead for a tasty outcome. The most popular way to season tofu is by sprinkling it with various spices and herbs before cooking. Here are some common seasonings for tofu:

  • Salt and black pepper
  • Cumin and paprika
  • Ginger and garlic
  • Cilantro and lime

Cooking Methods for Tofu

Tofu is a versatile ingredient that can be cooked in many different ways. Each cooking method brings out a unique flavor and texture in the tofu, making it perfect for a variety of dishes. Here are some popular cooking methods for tofu:


Frying tofu is a popular cooking method that creates a crispy outer layer while keeping the inside soft. To fry tofu, cut it into small cubes and coat each cube in cornstarch. Heat oil in a frying pan and add the tofu cubes. Fry until the outer layer is golden brown, then remove and place on a paper towel to remove excess oil.


Baking tofu is a healthier alternative to frying. To bake tofu, slice it into thin rectangles and marinate it in your preferred seasoning. Place the tofu on a baking sheet lined with parchment paper, and bake in the oven at 350°F for 20-30 minutes. You can also broil the tofu for a crispier texture.


Sautéing tofu is a quick and easy cooking method that involves tossing cubed tofu in a hot pan with oil and other ingredients. Heat oil in a pan over medium-high heat, and add the tofu cubes. Add in your preferred veggies, seasonings, or sauces, and sauté until the tofu is golden brown on all sides.


Grilling tofu is a great way to infuse smokey flavors into the dish. To grill tofu, slice it into rectangular pieces and marinate it in your preferred seasoning. Preheat the grill to medium-high heat, and lightly brush the grill grates with oil. Place the tofu on the grill and cook each side for 5-7 minutes or until grill marks appear.

Recipes for Cooking Tofu

If you are new to cooking with tofu, it can be challenging to know where to start. Fortunately, there are many delicious and easy-to-follow recipes that can make your first experience with cooking tofu a pleasant one. Here are some of the best recipes for cooking tofu to get you inspired:

Crispy Tofu Stir-Fry

This recipe pairs crispy tofu with stir-fried vegetables, creating a tasty and nutritious meal. To make the tofu crispy, cut it into small cubes and toss it in a cornstarch and seasoning mixture before cooking. You can use any vegetables that you like for this recipe, making it a versatile option for a quick and easy dinner.

Savory Tofu Scramble

If you are looking for a protein-packed breakfast or brunch option, this savory tofu scramble is a great choice. To make this dish, crumble the tofu and cook it with onions, garlic, and your favorite vegetables. Season the mixture with turmeric, nutritional yeast, and salt and pepper for a delicious flavor.

Tofu and Vegetable Skewers

These tofu and vegetable skewers are perfect for grilling season. Cut the tofu into cubes and alternate it with your favorite vegetables on skewers. Brush them with your favorite marinade or seasoning blend, and grill them for a few minutes on each side until they are golden brown.

Baked Tofu Nuggets

If you are craving a comfort food snack, these baked tofu nuggets are a healthier alternative to traditional chicken nuggets. Cut the tofu into nugget shapes and coat them in a breadcrumb and seasoning mixture. Bake them in the oven until they are crispy and golden brown, and serve them with your favorite dipping sauce.

Tofu and Broccoli Casserole

This tofu and broccoli casserole is a great vegetarian option for a cozy dinner. Mix tofu, cooked rice, and steamed broccoli with a creamy sauce made from nutritional yeast, almond milk, and seasonings. Bake it in the oven until it is hot and bubbly for a hearty and delicious meal.

Troubleshooting Tofu Cooking Problems

If you are new to cooking tofu, you may encounter some challenges along the way. No worries – we’ve got your back! Here are some common issues and their solutions to ensure perfect tofu every time.

Soggy Tofu

Soggy tofu can be an issue if you don’t prepare it properly. To avoid this, follow these simple steps:

  • Press the tofu with a tofu press or a heavy object for at least 30 minutes to remove excess water.
  • Cut the tofu into small pieces before cooking to increase the surface area.
  • Use high heat and a non-stick pan to cook the tofu, spreading the pieces out evenly so they can brown properly.

Dry Tofu

Dry tofu can be easy to achieve, but it’s not ideal. Here’s how to ensure your tofu stays moist and flavorful:

  • Marinate the tofu in your favorite sauce for at least 30 minutes before cooking.
  • Cook the tofu with other ingredients, such as vegetables or sauce, to infuse it with flavor.
  • Reduce the cooking time or heat to prevent the tofu from drying out.

Flavorless Tofu

If your tofu lacks flavor, don’t worry – you can fix it!

  • Marinate the tofu before cooking to infuse it with flavor.
  • Add spices and seasonings to the tofu while cooking to enhance its taste.
  • Cook the tofu with other flavorful ingredients, such as garlic or ginger, to give it a tasty boost.

Cooking tofu like a pro doesn’t have to be hard. By following these easy tips, you can troubleshoot common tofu cooking problems and enjoy perfectly cooked, delicious tofu every time. Happy cooking!

Thanks for Reading! Come back soon!

We hope you enjoyed learning how to cook tofu like a pro! Tofu is a versatile ingredient that can be used in a variety of recipes and cuisines. Remember to experiment with different techniques and flavors to find your own unique style of cooking tofu. Thanks for reading and happy cooking!

Learn How to Cook Tofu Like a Pro

Learn how to cook tofu like a pro with these easy tips and recipes. Whether you’re stir-frying, baking, or grilling, we’ve got you covered with the best techniques and flavor combinations.

  • Tofu (1 block)
  • Soy sauce (2 tbsp)
  • Sesame oil (1 tsp)
  • Cornstarch (2 tbsp)
  • Vegetable oil (2 tbsp)
  • Onion (1, sliced)
  • Garlic (2 cloves, minced)
  1. Start by preheating your oven to 375°F or your skillet over medium-high heat.
  2. Wrap the tofu block in paper towels and place something heavy on top, like a cast-iron pan or a can, for 10-15 minutes to press out excess moisture. Then, cut the tofu into cubes or slices.
  3. Coat the tofu cubes or slices with cornstarch, using your hands to press it into the tofu.
  4. Add the vegetable oil to the skillet and fry the tofu for 5-7 minutes, flipping occasionally until crispy and golden brown on all sides. Remove the tofu from the skillet with a slotted spoon and set aside.
  5. In the same skillet, sauté the sliced onion and minced garlic for 2-3 minutes or until the onion is translucent.
  6. Add the soy sauce, sesame oil, and tofu back to the skillet and cook for another 2-3 minutes, stirring occasionally.
  7. Serve your stir-fry hot with rice or noodles and enjoy!
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