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

Vegetarian 3 Steps Or Less Pasta Dietary

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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Soy Tofu Grains Vegetables Inexpensive

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 Saturated Fat Course North American Cuisine

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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Side Dishes Dinner Party Equipment Vegetarian

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 4 Hours Or Less For Large Groups Time To Make

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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Vegetarian Low Calorie Cuisine Equipment

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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Cuisine Healthy Preparation Time To Make

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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Low In Something Easy Vegan Dietary

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 Ingredient Course Equipment Main Ingredient

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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Soy Tofu Lunch Soy Tofu 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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Dietary Easy Vegetables Preparation

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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Dietary Casseroles Main Ingredient For Large Groups

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 Preparation 60 Minutes Or Less Tropical 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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Beans Vegan Low Carb Low Cholesterol

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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Preparation 60 Minutes Or Less Stove Top Time To Make

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 Time To Make Cuisine Asian

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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Asian 4 Hours Or Less Inexpensive Equipment

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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Time To Make Beans Squash Easy

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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