How to Cook With Tofu

Tofu, often hailed as a cornerstone of plant-based cooking, is a bit of a marmite ingredient, people tend to love it or hate it. Admittedly it’s not the easiest ingredient to cook with, but when prepared thoughtfully, tofu is anything but bland; it's a versatile superstar that can elevate your dishes to new heights of taste and nutrition.

The beauty of tofu is it’s neutral flavour profile, wonderful versatility, and high nutritional value, meaning it’s essentially a canvas ready to absorb a world of flavours. So, whether you're a devoted plant-based enthusiast or an omnivore curious about expanding your culinary horizons, there’s definitely something for you here.

What is tofu?

Originating in China, it embarked on a journey to the Western world in the early '60s, where it gradually gained popularity and now finds a place in diverse cultures and cuisines worldwide. Tofu is crafted by curdling fresh soy milk, then compressing and cooling it into blocks of varying softness. This transformation may not sound delicious, but trust us the results are well worth a try! especially considering the numerous health benefits it offers.

Tofu tends to be sold either as silken tofu and firm tofu. Silken tofu often stars in desserts and sauces due to its smooth texture, while firm tofu shines in savoury dishes such as curries, stews, and stir-fries.

How to cook tofu

The beauty of tofu lies in its adaptability to various cooking techniques. Here are some of our favourite ways to prepare tofu.

1. Pan-fried tofu

Best suited for firm tofu, this method involves pressing tofu slices between paper towels to remove excess moisture. We like to place a few books or a heavy saucepan on top and leave the tofu with some weight on it for 5-10 minutes while we prep everything else we need to make the recipe. Then pan-fry the tofu in oil for a few minutes on each side, until golden. Season with sea salt flakes and other seasonings like apple cider vinegar or tamari for a burst of flavour.

2. Oven-baked tofu

Also ideal for firm tofu, once again oven baking works best after pressing the tofu slices to remove moisture, then drizzling them with oil, salt, and seasonings before baking until they develop a crispy exterior

3. Scrambled tofu

This technique works wonders with both firm and silken tofu. It's perfect for savoury breakfasts, with the tofu crumbled into a pan with onions, garlic, and seasonings like turmeric and cayenne pepper for colour and spice.

4. Creamy plant-based sauces

Silken tofu shines here, as it transforms into a velvety base for plant-based dips, dressings, and sauces. Combine it with almond milk, salt, and your choice of flavourings, like lemon juice, almond butter, or brown miso paste.

5. BBQ tofu

Firm tofu takes the spotlight on the BBQ, where its texture and absorbent nature make it a grill-friendly ingredient. After draining excess liquid, cut the tofu into chunks, skewer with veggies, and grill until lightly charred. It also works nicely with silken tofu, however, be sure to thoroughly drain and pat it dry and take care not to overcook it, preserving some of its delicate texture. Finish with a flavourful dressing like tamari, sesame oil, lemon juice, and brown miso paste for an extra layer of taste.

Tofu's adaptability and health benefits make it a delicious culinary treasure waiting to be explored. Whether you're using silken tofu to create creamy desserts or firm tofu for hearty stir-fries, the world of tofu cooking is filled with endless possibilities. It's a blank canvas that can be transformed into an array of flavours, and as you experiment and get creative with tofu in your kitchen, you'll discover that its potential knows no bounds. So, embrace the versatility and nutrition that tofu offers, and let the recipes below take you on delicious journeys to discover new and exciting dishes.