Tofu

N/A Plant-Based Protein, Soy Product, Asian Cuisine Staple

Tofu Plant-Based Protein, Soy Product, Asian Cuisine Staple

At a Glance

  • Category Plant-Based Protein, Soy Product, Asian Cuisine Staple

The Forktionary Angle

"Transform tofu from bland to brilliant with expert techniques."

Definition

A versatile protein-rich food made from coagulated soy milk pressed into blocks, known for absorbing flavors and its varied textures from silken to extra-firm.

Coagulants Calcium Sulfate, Magnesium Chloride (Nigari), GDL
Culinary Versatility Used in savory (stir-fries, curries) and sweet (desserts, smoothies)
Refrigerated Shelf Life (Opened, Water Changed Daily) 3-5 days

Flavor Profile

The primary flavor notes for Tofu are:

Neutral (absorbs flavors) slightly nutty subtle beany

Chef’s Secret

For extra-crispy pan-fried or baked tofu, press it thoroughly to remove excess water, then coat lightly in cornstarch before cooking.

Best Substitutes

Tempeh

firmer, nutty flavor
Ratio 1:1

Paneer

in curries, dairy-based, non-melting
Ratio 1:1

Seitan

chewy, wheat-based
Ratio 1:1

Buying Guide

Choose according to desired texture (silken, soft, firm, extra-firm). Look for organic and non-GMO options.

Recipes Using Tofu

Easy Vegetarian Easy Course

Basic Curry

Spice up your weeknight with this incredibly easy and adaptable Basic Curry recipe! Inspired by Post Punk Kitchen, this recipe lets you unleash your creativity by adding your favorite vegetables (think eggplant, sweet potato, peppers – the possibilities are endless!). A perfectly balanced blend of spices and coconut milk creates a rich and satisfying sauce. Perfect for beginners and seasoned cooks alike! Easily adjust the lemon juice for your preferred level of tartness.

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Preparation Course Preparation Asparagus

Balsamic Tofu Vegetable Medley

Celebrate spring with this vibrant and healthy Balsamic Tofu Vegetable Medley! Inspired by a 2008 Clean Eating Magazine recipe, this dish is bursting with fresh flavors. Enjoy tender tofu, crisp-tender asparagus, and sweet mango, all tossed in a tangy balsamic-teriyaki glaze. A quick and easy weeknight meal, perfect for vegetarians and healthy eaters alike.

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Asian Easy Main Ingredient Asian

Aron's Stir Fry

A vibrant and flavorful stir-fry bursting with succulent shrimp, earthy mushrooms, juicy tomatoes, crisp scallions, and hearty tofu, all served over a bed of comforting ramen noodles. This delicacy is a true taste sensation – a quick and easy weeknight meal that's surprisingly elegant!

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Beans Preparation 60 Minutes Or Less Dietary

Basic Soy Burgers

Craving Boca Burgers but want a healthier, homemade option? These yummy soy burgers are the perfect solution! Using canned or cooked soybeans, this recipe is incredibly easy and makes delicious, freezer-friendly patties for quick lunches or dinners. Double or triple the batch and enjoy these flavorful burgers all week long! Discover the satisfying taste of homemade soy burgers – better than takeout and so much more rewarding!

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Easy Vegetables Stir Fry Technique

Acadia's Tofu Stir Fry

Transform bland tofu into a flavor explosion! This Acadia-inspired tofu stir-fry is perfect for weeknight dinners. Marinated for maximum flavor, this recipe is quick, easy, and incredibly tasty. Serve over rice, noodles, or enjoy it on its own. Even tofu beginners will succeed with this delicious and satisfying meal.

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Time To Make Dietary Appetizers Healthy

Avocado And Tofu Dip

Unlock the ancient Aztec and Inca secret to healthy deliciousness! This vibrant Avocado & Tofu Power Dip is packed with nutrients and flavor. Creamy avocado blends perfectly with silken tofu, tangy apple cider vinegar, and zesty spring onions for a dip that's both incredibly healthy and irresistibly tasty. Your cardiologist might even ask for the recipe! Serve with crunchy veggies like broccoli, cauliflower, carrots, and celery, or indulge with your favorite crackers. This recipe is quick, easy, and perfect for healthy snacking or a vibrant appetizer.

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Cuisine Easy Australian Main Dish

Baked Cashew Loaf

This decadent Baked Cashew Loaf recipe is a hidden gem, inspired by a naturopath's delightful lunch at a weekend workshop! Imagine a savory, surprisingly nutty loaf packed with wholesome vegetables and a creamy cashew base. The perfect blend of textures and flavors will leave you guessing the ingredients. Enjoy it warm with homemade tomato sauce, or cold in a sandwich with fresh cucumber and sprouts for a satisfying work lunch. This recipe, reminiscent of classic Australian cuisine (found in an early 90s Women's Weekly cookbook!), is a guaranteed crowd-pleaser. Get ready to impress your friends and family with this unique and unforgettable vegetarian loaf!

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60 Minutes Or Less Side Dishes Time To Make Occasion

Asian Style Sweet Sour Meatballs

Craving a burst of sweet and sour flavor? These Asian-inspired meatballs, bathed in a homemade sweet and sour sauce, are a delicious and easy side dish (or even a light main course!). My unique twist on a classic delivers a vibrant taste sensation that will have you coming back for more. Perfect for a weeknight dinner or a special occasion!

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Potluck Presentation Holiday Event One Dish Meal

3 Cheese Spinach Lasagna With Tofu

This healthier take on classic lasagna is packed with spinach, three delicious cheeses, and protein-rich tofu! Using low-fat mozzarella and cottage cheese keeps it light, while the creamy ricotta and spinach provide a satisfying and flavorful meal. Perfect for a weeknight dinner or meal prep – freeze a pan before cooking for easy future meals (adjust cooking time as indicated). Adapted from a recipe in 'Real People Cookin' Low Fat'.

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Vegan Grains Main Ingredient Occasion

Amaranth Walnut Patties

Discover a delightful vegetarian recipe inspired by a beloved vintage cookbook! These crispy amaranth and walnut patties are packed with flavor and texture. A perfect vegan-friendly meal or appetizer, these patties are surprisingly easy to make and will impress your taste buds. Get ready for a delicious culinary adventure!

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Main Ingredient No Cook Course Eggs Dairy

Antipasto Sandwiches With Goat Cheese

Elevate your lunch game with these gourmet Antipasto Sandwiches! This recipe transforms simple ingredients into sophisticated picnic fare, perfect for a quick lunch or impressive appetizer. Choose your adventure: creamy goat cheese or smoky vegan tofu – both options deliver a burst of Mediterranean flavor. Artisan bread, roasted peppers, artichokes, and peppery arugula create a symphony of textures and tastes. Get ready for a flavor explosion!

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Low Carb Beans Inexpensive Cuisine

Avocado With Tofu

This vibrant and creamy Avocado & Tofu bowl is a crowd-pleaser! Inspired by a Japanese cooking show, this recipe has been a favorite at my church potlucks for years. Quick, easy, and packed with flavor, it's perfect for a weeknight dinner or a light lunch. Get ready to experience a delightful fusion of textures and tastes!

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Course Healthy Low Saturated Fat Low Sodium

American Kitchen Classic Vietnamese Bun Cool Noodle Salad

This vibrant Vietnamese Bun Cool Noodle Salad is a flavor explosion you can whip up in under an hour! Prepare ahead for ultimate ease – chop veggies and make the dressing in advance. Cook the noodles up to two hours prior and let them sit at room temperature. At serving time, simply assemble this refreshing and healthy dish with its incredible array of fresh garnishes. Perfect for a weeknight meal or a summer picnic!

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Cuisine Picnic Healthy Oamc Freezer Make Ahead

Vegetarian Bollywood Lentil Burgers And Nuggets

Spice up your life with these incredibly versatile vegetarian lentil and tofu burgers! Perfect as hearty patties or bite-sized nuggets, they're bursting with flavor and texture. Enjoy them straight from the pan, grilled for BBQ flavor, or even breaded and fried! The possibilities are endless – from classic burger toppings to cheesy parmesan delights or a surprising burrito filling. This recipe is incredibly adaptable, perfect for both novice and experienced cooks. Get ready for a culinary adventure!

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Dietary Savory Pies Mushrooms Occasion

Big Biscuit Mushroom And Tofu Pot Pie

This stunning vegetarian pot pie is guaranteed to impress! A flaky golden biscuit crust cradles a creamy, savory filling bursting with earthy mushrooms and tender crumbled tofu. Hearty, comforting, and surprisingly easy to make, this recipe is perfect for a cozy weeknight dinner or a special occasion. Say goodbye to turkey – this plant-based masterpiece is the ultimate comfort food!

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Dietary Preparation Low Calorie Vegetarian

Asparagus Tofu Noodle Stir Fry

This vibrant and healthy vegetarian stir-fry, inspired by Mollie Katzen's "Still Life with Menu," is packed with flavor and ready in under an hour! Marinate succulent tofu in a zesty ginger-soy sauce, then toss with crisp asparagus, tender noodles, and a touch of sesame. Perfect for a quick weeknight meal or a delightful weekend lunch. Make-ahead steps save you time!

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Soy Tofu 4 Hours Or Less Low Calorie Main Dish

Barbecued Tofu

Elevate your tofu game with this mouthwatering barbecued tofu recipe! Inspired by Moosewood, this recipe features a secret ingredient: freezing, thawing, and pressing the tofu for unbelievably crispy, sauce-absorbing results. The result is a flavorful, textured tofu that soaks up the smoky BBQ sauce perfectly. Serve over rice for a complete and satisfying meal.

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Main Ingredient Course Asian Side Dishes

Classic Thai Fried Rice

Authentic Thai Fried Rice recipe from "Practical Thai Cooking" by Puangkram C. Schmitz & Michael J. Worman. This vibrant dish bursts with flavor, combining fragrant garlic, aromatic curry paste, and tender tofu with perfectly fried rice. A quick and easy weeknight meal, ready in under 30 minutes!

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