Top 14 Tofu Recipes This Veganuary (2024)

What Is Tofu?

You might be wondering, what is tofu made from? Tofu is made by soaking dried soybeans in water, crushing them, and boiling the mixture. It is then separated into solid pulp (okara) and soy "milk." The tofu is then moulded, drained, cut into squares, and stored in water until sold. Tofu comes in various textures, such as extra soft, soft (silken), firm, or extra firm - depending on the production method. You can also purchase dried tofu, which doesn't need refrigeration.

What Does Tofu Taste Like?

Plain tofu lacks a distinct taste and is often considered quite bland. Surprisingly, its blandness is a reason to appreciate it. Why celebrate tofu's neutral taste? Because it becomes a blank canvas for your creativity! Tofu easily absorbs any marinade, adopting the flavours you desire. The significance of tofu lies in its texture rather than its taste; various types of tofu offer different textures. Once you master its texture, you can have a blast crafting delicious dishes that make tofu enjoyable.

Is Tofu Good For You?

Nutritionally, tofu provides many benefits. According to Healthline, 100g of tofu provides 17 grams of protein, 144 calories, and is considered extremely nutrient-dense. Its high protein content makes it a valuable meat alternative. Additionally, tofu is a source of all kinds of essential amino acids and is packed with minerals and vitamins, including calcium, manganese, iron, and vitamin A.

Can You Freeze Tofu?

Freezing tofu is an excellent way to extend its shelf life and enhance its texture, making it more meat-like due to structural changes during freezing. This can be done with any type of tofu except silken. Simply drain, dry, slice, freeze, and thaw when ready to use.

How To Cook Tofu?

Tofu can be cooked using many different methods, like pan-frying, air-frying, roasting, stir-frying, and it can even be enjoyed raw. We'll guide you through some of our favourite techniques to achieve the most delicious tofu.

Tofu Marinade:

Starting with the basics: a simple tofu marinade. Marinating tofu adds a lot of flavour to it, making it super tasty. Just let the tofu soak up your favourite marinade, and you'll have a delicious and seasoned dish. It's an easy way to take your tofu from zero to hero. Here’s some of our favourites.

BBQ Tofu Marinade:

• 2 tbsp oil
• 1/4 cup BBQ sauce
• 2 tbsp apple cider vinegar
• 2 cloves garlic (minced)
• 1/2 tsp onion powder
• 1/2 tsp paprika
• 1/4 tsp salt

Teriyaki Tofu Marinade:

• 1 tbsp oil
• 1/4 cup soy sauce
• 2 tsp ginger (grated)
• 2 garlic cloves (minced)
• 3 tbsp maple syrup
• 2 tbsp rice vinegar

Balsamic Tofu Marinade:

• 2 tbsp oil
• 3 tbsp balsamic vinegar
• 2 tbsp water
• 2 tbsp maple syrup
• 2 garlic cloves (minced)
• 1/4 tsp salt

Tofu Dumplings, Buns & Wontons

Discover a tasty twist by using tofu to make delicious dumplings, wontons, and buns. Tofu's ability to soak up flavours makes it the perfect ingredient for these bites. From savoury dumplings to flavorful wontons and fluffy buns, tofu adds a delightful touch to these classics.

Recipe Suggestions:

Scrambled Tofu

Tofu can also make a great egg alternative. All you need to do is add your tofu into a bowl along with:

• 2 tbsp nutritional yeast
• 1/2 tsp salt
• 1/4 tsp turmeric
• 1/4 tsp garlic powder

Then use a potato masher or a fork to mash the tofu until it resembles cooked scrambled eggs. Cook in a frying pan over a medium heat for 5 minutes, then pour over 2 tbsp of your milk of choice. Stir to combine and serve.

(Recipe via Nora Cooks)

Grilled Tofu Slices

Grilling tofu is a straightforward way to boost its flavour and give it a more “meaty” texture. It also adds a delicious smokiness, making your tofu even more satisfying. To make grilled tofu that’s perfect for a sandwich, follow these steps.

• 190g firm tofu
• 3 tsp cornflour
• 2 garlic cloves (chopped)
• 2 tbsp soy sauce
• A pinch of chilli flakes
• 3 tbsp oil

(Recipe via Oddbox)

Crispy Tofu

One of our favourite ways to prepare tofu is by crisping it. This can be done in either a pan or your trusty air-fryer. For the best results, add your cubes of tofu into a mixing bowl and sprinkle with cornflour. Toss the tofu until it is well coated and then cook using your preferred method. We’ve listed some recipe inspiration below.

• Choi Sum Tofu Bibimbap Bowl

Baked Tofu

Baking tofu is easy and gives it a unique texture. Try our top baked tofu recipe for a simple yet delicious twist!

Sticky Pomegranate Tofu Steaks:

• 1 pomegranate (seeds only)
• 1 red onion (peeled & cut into quarters)
• 2 tbsp tomato puree
• 1 tbsp caster sugar
• 1 tbsp maple syrup
• 1/2 tsp ground cinnamon
• 2 tbsp oil
• 2 tbsp balsamic vinegar
• Salt & pepper
• 1 block firm tofu (280g)
• Fresh coriander for serving

Start by adding half of the pomegranate seeds to a food processor along with the red onion, tomato puree, sugar, maple syrup, cinnamon, balsamic vinegar, olive oil and a pinch of salt and pepper. Blend until smooth. Preheat the oven to 200C/180c fan/ gas mark 7. Cut the tofu into 4 “steaks” and coat with the pomegranate glaze. Leave to marinade for 10 minutes and then place on a lined baking tray. Drizzle the remaining glaze over the top and allow to bake for 30-40 minutes. Serve with a scattering of pomegranate seeds and chopped coriander.

(Recipe via Oddbox)

Looking For More Tofu Recipes?

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