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

Greens Spinach Easy Pasta

Cheesy Vegan Lasagna

Astonish your guests with this unbelievably cheesy vegan lasagna – no cheese required! This recipe, originally inspired by a VegWeb user submission, is a crowd-pleaser that proves plant-based cooking can be incredibly decadent. Get ready for layers of rich, flavorful goodness that will leave everyone wanting more. Perfect for a potluck, dinner party, or a cozy night in.

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Course Grains Easy Time To Make

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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Low In Something Low In Something Preparation Course

Apricot Orange Barbecued Tofu

Sweet and savory perfection! This Apricot Orange Barbecued Tofu recipe delivers a burst of sunshine to your plate. Inspired by the classic flavors of 'Tofu Cookery,' this recipe boasts a harmonious blend of sweet apricots, tangy oranges, and smoky barbecue, creating an unforgettable taste sensation. Impress your friends and family with this easy-to-make, yet restaurant-worthy dish! Ready in just 40 minutes.

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Main Ingredient Main Dish Dinner Party Vegan

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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Course Time To Make For Large Groups Dietary

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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4 Hours Or Less Salads Low In Something Beans

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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Healthy Vegetarian Healthy 2 Low Cholesterol

Asian Tofu Pitas

Quick & easy Asian Tofu Pitas recipe! This vegetarian lunch is bursting with flavor – savory tofu, crisp veggies, and a tangy sauce all nestled in warm pita bread. Ready in under 30 minutes!

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Vegetarian Time To Make Preparation Low Calorie

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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Main Dish 60 Minutes Or Less Main Ingredient Weeknight

Baked Marinated Tofu

Elevate your tofu game with this incredible recipe from renowned food writer Joe Yonan! Freezing the tofu beforehand creates an unbelievably satisfying, crispy texture that absorbs the marinade perfectly. This recipe is quick, easy, and incredibly versatile. Enjoy it immediately as a hearty side dish, or add it to salads, stir-fries, and more! The secret? Freezing the tofu for maximum flavor and texture.

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60 Minutes Or Less Dietary Equipment Main Ingredient

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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Course Dietary Lactose Course

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 Main Ingredient 60 Minutes Or Less Fruit

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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Barbecue Easy Kosher Oven

Barbecue Tofu

Tender tofu marinated in a smoky, sweet, and tangy homemade barbecue sauce, then baked to perfection or grilled for an extra delicious char! This family-favorite recipe, adapted from Dr. Neil Barnard's "Breaking the Food Seduction," is surprisingly easy to make and guaranteed to impress. Perfect for a weeknight dinner or a summer barbecue.

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Dietary Vegetables Broccoli Beans

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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Preparation Asparagus Course Asian

Beef And Tofu In Oyster Sauce

Experience a delightful fusion of textures and tastes with this Beef and Tofu in Oyster Sauce recipe! Tender beef, silken tofu soaking up rich savory juices, and crisp-tender asparagus create a symphony of flavors. This isn't your grandma's tofu; it's a protein-packed powerhouse that's both vegetarian-friendly and incredibly satisfying for meat-lovers alike. Get ready for a quick, easy, and unbelievably delicious weeknight meal!

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Time To Make Cuisine Asian 60 Minutes Or Less

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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Time To Make Easy Asian Squash

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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Main Ingredient Main Ingredient Time To Make Egg Free

Vegan Veggie Lasagna

This vibrant and hearty Vegan Veggie Lasagna is packed with fresh vegetables and creamy tofu ricotta! A satisfying and healthy meal perfect for a weeknight dinner or a special occasion. Made with layers of perfectly cooked lasagna noodles, a rich tomato sauce, and a delicious tofu-based filling, this lasagna is sure to become a new family favorite. Enjoy the vibrant flavors and textures in every bite! (Note: Use regular vegan lasagna noodles for the best results. No-bake noodles may not be vegan.)

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