Legume Product | Vegan Vegetarian Gluten Free Low Carb High Protein

Firm Tofu

Glycine max Allergens: Soy
Firm Tofu

Sourcing & Taxonomy

  • Family Fabaceae
  • Primary Cuisine East Asian
  • Seasonality Year-Round
  • Source Soybeans

The Forktionary Angle

"Versatile Plant-Based Protein"

Definition

A versatile, protein-rich curd made from pressed soybeans, known for its mild flavor and ability to absorb marinades.

Sensory Profile

TasteNeutral, Mild, Umami
TextureDense, Firm, Springy, Crumbly (when pressed)
AromaMild, Beany
AcidityLow

Technical Metrics

Global Production (Tofu)

2.3 million tons/year

Protein Content

8g per 100g

Shelf Life (Unopened)

2-3 months (refrigerated)

Nutrition Facts

Per 84 g (3 oz)
Calories76 kcal
Total Fat4.8 g
Saturated Fat0.7 g
Trans Fat0 g
Cholesterol0 mg
Protein8 g
Total Carbohydrate1.9 g
Dietary Fiber1 g
Total Sugars0.3 g
Calcium105 mg
Iron1.4 mg
Potassium127 mg

Chef’s Secret

For extra crispy tofu, press out as much water as possible, then dredge in cornstarch before frying or baking. Freezing and thawing tofu also changes its texture, making it chewier.

Substitutions

Best Match

Tempeh

1:1

Fermented soy product, firmer texture and nutty flavor, good for grilling/frying.

Seitan

1:1

Wheat gluten product, very chewy, high protein, but not gluten-free or soy-free.

Paneer

1:1

Indian cheese, similar firm texture, good for curries and grilling, but dairy-based.

Halloumi

1:1

Grilling cheese with a high melting point and salty flavor; dairy-based.

Buying Guide

Look for organic and non-GMO varieties. Pressing removes excess water, allowing for better marinade absorption and crispier results.

Flavor Pairings

Soy sauce ginger garlic chili sesame oil vegetables curries stir-fries.

Recipes Using Firm Tofu

Main Dish One Dish Meal Vegan Course

Amber's Japan Style Tofu Meal

A quick and healthy weeknight meal inspired by recipe #171417! This vibrant Japan-style tofu dish is packed with flavor and surprisingly simple to make. Enjoy a delicious and nutritious supper in under 40 minutes – perfect for busy weeknights! Get ready for a taste of Japan in your own kitchen!

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Vegan White Rice Dinner Party Preparation

Artichoke Risotto

Indulge in this dreamy vegan and vegetarian Artichoke Risotto! A comforting and elegant dish perfect as a side or a satisfying entree. This recipe, adapted from a popular weight-loss website, uses Carnaroli rice – the king of risotto rice! Its larger grains absorb liquid beautifully, creating a creamy texture unlike any other. Find Carnaroli rice at Italian markets or specialty grocery stores. Get ready for a flavor explosion in just 60 minutes!

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Weeknight Dietary Course 4 Hours Or Less

Asian Miracle Diet Soup

This Asian Miracle Diet Soup is a delicious and healthy way to lose weight! Packed with fresh vegetables, lean protein, and aromatic spices, this vibrant soup is surprisingly filling and satisfying. Perfect for a quick weeknight meal or a healthy weight-loss plan. Enjoy the incredible flavors of ginger, garlic, and a touch of spice in this easy-to-follow recipe.

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Low Calorie Low Calorie Occasion 4 Hours Or Less

Asian Style Savory Baked Tofu

Transform ordinary tofu into an irresistible Asian-inspired dish! This recipe delivers incredibly flavorful, crispy baked tofu that will even convert tofu skeptics. The secret? A flavorful marinade and thorough pressing to remove excess moisture. Get ready for a culinary adventure that's both easy and incredibly rewarding. Perfect for weeknight dinners or impressive gatherings. Inspired by the Sunday Moosewood Cookbook.

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Preparation Beans Cuisine Main Ingredient

Asian Style Grilled Tofu

Experience a burst of Asian flavors with this irresistible grilled tofu recipe! Inspired by a family heirloom, this recipe features a savory marinade (easily customizable to your spice preference) that perfectly complements the tender, smoky tofu. Quick to prepare and bursting with umami, this dish is a perfect weeknight meal or a show-stopping appetizer. Get ready to impress!

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Stove Top Cuisine Beans Bok Choys

Baby Bok Choy With Mushrooms And Tofu

This vibrant and flavorful Asian-inspired dish features crispy pan-fried tofu, tender baby bok choy, and savory mushrooms in a luscious homemade sauce. Inspired by traditional Chinese cooking, this recipe from Country Living Magazine is a quick weeknight meal perfect served over rice or ramen noodles. We've enhanced it with tips from countless reviews for the perfect balance of savory and umami.

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Course Soy Tofu Dietary Beans

Bacon With A Vegan

Craving bacon but going plant-based? This recipe delivers the smoky, crispy deliciousness of bacon without the meat! Perfect for sandwiches, salads, stir-fries, or anything that needs a bacon boost. A tweaked and improved Zaar recipe, this vegan bacon is surprisingly realistic and unbelievably easy to make in just 30 minutes.

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Low Sodium Soy Tofu Low In Something Curries

Baked Curry Tofu

Experience a flavor explosion with this Baked Curry Tofu recipe! Tender tofu soaks up a vibrant, homemade curry sauce, baking to perfection for a delightfully chewy texture. The fragrant curry coats every bite, creating a satisfyingly savory dish. Serve this delicious protein alongside sauteed spinach and fluffy basmati rice for a complete and balanced meal. Leftovers make fantastic sandwich fillings with a dollop of chutney – the possibilities are endless! This 30-minute recipe is quick, easy, and perfect for weeknight dinners.

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Snacks Main Dish Vegetarian Main Ingredient

Baked Toficken Nuggets Vegetarian Chicken Nuggets

Craving crispy, juicy chicken nuggets but want to keep it plant-based? These Baked Toficken Nuggets are the answer! Our secret? Freezing the tofu first for an unbelievably chewy texture – a game-changer! We've perfected the recipe with various seasonings (poultry seasoning, sazón, Cajun spice – all delicious!), but be mindful of salt as many seasoning blends are salty. Get ready for a flavor explosion that will impress even the biggest meat-lover. This recipe is quick, easy, and perfect for a satisfying vegetarian meal.

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Beans Gluten Free 3 Steps Or Less Vegan

Baked Tofu And Potatoes

This recipe transforms a classic baked chicken and potatoes dish into a delicious vegan masterpiece! Perfectly crispy pan-fried tofu and tender roasted potatoes come together in a flavorful, easy-to-make meal. Forget complicated vegan recipes – this one's a winner, even for beginners. Get ready for a satisfying and surprisingly quick weeknight dinner!

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Black Beans Course Main Ingredient Easy

Baked Vegetarian Enchiladas

Craving a comforting and flavorful vegetarian meal? These Baked Vegetarian Enchiladas, adapted from a Pillsbury Bake-Off favorite, are incredibly versatile and easy to customize! Use mild or spicy salsa to control the heat, and experiment with corn or flour tortillas – both work wonderfully. This recipe is a guaranteed crowd-pleaser, perfect for weeknight dinners or special occasions. Serve with fluffy white rice for a complete and satisfying experience.

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Preparation 30 Minutes Or Less Pasta Rice And Grains Preparation

Banana Nut Tofu Muffin

Inspired by a Whole Foods favorite, these Banana Nut Tofu Muffins offer a surprisingly delicious and healthy twist on a classic! This recipe expertly blends the sweetness of bananas with crunchy walnuts and the wholesome goodness of tofu for a moist, flavorful muffin that's perfect for breakfast or a snack. Get ready to impress yourself and others with this surprisingly close dupe of a beloved bakery item!

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Main Ingredient Course Curries Stove Top

Banana Tofu Curry

Transform overripe bananas into a surprisingly delicious and easy curry! This unique recipe, inspired by a curry-loving friend, blends the sweetness of bananas with savory spices and creamy coconut milk. Perfect for a weeknight meal, this quick and flavorful curry is ready in under an hour and is guaranteed to impress. Serve with basmati rice and your favorite sides for a complete and satisfying experience.

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Preparation Main Ingredient Low Carb Low Calorie

Basil Tofu Ricotta Non Dairy

This unbelievably creamy vegan ricotta, made with simple ingredients, is a game-changer! Perfect for pasta, lasagna, stuffed shells, or simply spread on toast. Say goodbye to dairy and hello to this unbelievably delicious and easy 10-minute recipe from Vegan With a Vengeance.

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Vegetarian Time To Make Free Of Something Preparation

Bean Curd With Broccoli

Delight your taste buds with this vibrant and healthy vegetarian stir-fry! Tender bean curd and crisp-tender broccoli are tossed in a savory sauce of soy, sesame, and a touch of wine. Quick, easy, and bursting with flavor, this recipe is perfect for a weeknight dinner.

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Time To Make Time To Make Asian Preparation

Better Than Takeout Sesame Tofu

Craving takeout but want a healthier, tastier option? This crispy sesame tofu recipe is it! Perfectly crunchy tofu coated in a luscious, homemade sesame sauce and served over fluffy jasmine rice. Say goodbye to greasy takeout and hello to this easy-to-follow recipe that's ready in under an hour. We've swapped broccolini for broccoli for even more deliciousness!

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Dinner Party Inexpensive Occasion Chinese

Chinese Salt And Pepper Tofu

Crispy on the outside, tender on the inside! This incredibly flavorful Chinese Salt and Pepper Tofu recipe is easy to make and perfect for a weeknight dinner or a tasty appetizer. Get ready to experience the delightful crunch of perfectly seasoned tofu with a simple yet addictive sauce. This recipe is ready in under 90 minutes!

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Cuisine 60 Minutes Or Less Thai Vegetables

Thai Tofu With Zucchini Red Bell Pepper And Lime

Spice up your weeknight with this vibrant Thai Tofu recipe! A delicious vegetarian dish bursting with flavor, featuring tender tofu, crisp zucchini and red bell pepper in a creamy coconut milk sauce infused with fragrant red curry paste. Adapted from Bon Appetit, this recipe is quick, easy, and guaranteed to impress. Serve with steamed rice or noodles for a complete and satisfying meal.

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