Tofu is a plant-based protein that is made from soybeans. It has been used in cultures around the world for centuries. It’s a great way to add protein to your meals or can even be enjoyed on its own. This blog will break down the basics of tofu and show you how to enjoy it, featuring Food Hero recipes!
Different Types of Tofu
Tofu comes in a variety of textures, generally categorized by firmness: silken, firm, extra-firm and super-firm.
Silken tofu: The most delicate type of tofu, silken tofu should not be pressed, as it may fall apart. It can either be lightly cooked or added to sauces, dips or smoothies to add creaminess and protein.
Firm tofu: This tofu is best for pressing. Once pressed, marinate it then heat it using your preferred cooking method (See the recipes ahead!)
Extra-firm tofu: This tofu may or may not need to be pressed. When removing it from the package, use a clean towel to wipe the tofu and see how much water is absorbed. If the towel gets very wet, it might be worth pressing the tofu for the best texture.
Super-firm tofu: This tofu does not need to be pressed. Cut it up and prepare it right out of the package!
How to Press Tofu
Once you have decided you need to press your tofu, it is important to do it properly to optimize cooking time.
- Place the block of tofu between layers of clean towels on a plate.
- Cover with another flat plate to help distribute the weight.
- Place a large can of food or item of similar weight on top of the plate. This will press out the liquid without collapsing the tofu.
- Let the tofu sit for 30 minutes or longer. Replace towels if needed.
- Cut the tofu into desired pieces and use or freeze.
How to Marinate Tofu
After you have pressed or unpackaged your tofu, you can marinate it to add flavor. The firmer your tofu, the longer it will take to marinate.
To marinate tofu, place tofu in a shallow bowl or baking dish. Spread tofu evenly and avoid layering it. Pour the marinade on top of the tofu. The amount of time you should marinate tofu depends on the type of marinade:
- For lighter flavors (ex. lemon juice, soy sauce or herbs): marinate for 30 minutes to 1 hour.
- For bolder flavors (ex. garlic, gingersesame oil and teriyaki): marinate for 2-4 hours.
Tofu can be marinated overnight and up to 24 hours depending on the desired intensity of flavors. The longer tofu sits in the marinade, the more tender and flavorful it becomes. Depending on the level of acidity, tofu may break apart or become too soft. Therefore, it is best to look up the specific marinade you want to use and follow the recommended marinating times.
For ideas on how to flavor tofu, check out this blog: Simple Techniques to Elevate Meals.
Other Tofu Preparation Methods
- Microwaving tofu can be a way to remove excess water without pressing. Microwave on high for 4 minutes, let it cool, then cut and prepare normally.
- Freezing changes the texture of tofu to make it more closely resemble meat. Take tofu out of the package and put in a new container (or simply drain the water out of the package) and freeze. Several hours before preparation, thaw the tofu in the fridge or on the counter in cold water, replacing the water every 30 minutes. Cut and prepare normally.
- Shredding or crumbling tofu can be a great way to play around with texture. For these methods, it is best to use firmer tofu, so it holds the shape.
How to Cook Tofu
Baking gives tofu a slightly crispy and firm texture. Try our Baked Tofu recipe for instructions and marinade ideas. Additionally, try adding tofu to a sheet pan with vegetables and roast them at 350 degrees Fahrenheit to make a meal.
For a quick and easy way to make a complete meal, add tofu to your favorite stir-fry.
Coating tofu in cornstarch and sautéing it in a pan with a little vegetable oil is a fantastic way to get crispy tofu. Flip the tofu on all sides to cook evenly.
Tasty Tofu Recipes
Many Food Hero recipes feature tofu! Here’s a few to try:
Substitute tofu for any recipe that calls for protein. Try tofu in these recipes:
Add tofu to these recipes for more protein:
We hope this blog has helped you learn more about tofu and inspired you with new ways to try it! For more information, make sure to read our Food Hero Monthly on Tofu. Food Hero is always looking for more ways to enjoy tofu, so let us know your favorite ways in the submission box below. Happy cooking!
