27 Tofu Recipes That Will Change The Way You Think About Vegan Food (2024)

FAQs

What are the different ways to cook tofu? ›

Its texture is firm enough to be cooked over high heat, such as pan-frying, air frying, baking, braising, and grilling. The outside becomes golden and crispy while the inside remains soft and tender. Grilled tofu is a delicious way to add plant-based protein to your summer meals.

With 10 grams of protein in a 3/4-cup (100 grams) serving, tofu is an excellent plant protein source. The high protein is one reason people who follow a vegetarian or vegan meal plan favor bean curd as an alternative to meat.

Is All Tofu Vegan? Although tofu in general is completely vegan friendly, we always recommend checking the ingredients list on the tofu you have. Sometimes, the odd brand of tofu may use a different method to create their tofu, some of which include animal byproducts in their process.

Use a steak marinade, grill with onions and barbecue sauce, and serve on a toasted bun at your next BBQ. Cube it, coat with cornstarch, pan fry, and serve with honey mustard and sweet potato fries for super-easy "chicken" nuggets.

Tofu is categorized by texture, or consistency. The texture is determined by the water content in the tofu. The more water, the softer or 'silkier' the tofu; with less water, the tofu is firmer. Tofu is categorized as silken, regular, firm, extra-firm and super-firm.

All our go-to ways to prepare tofu: baked, crispy, sautéed, fried, and scrambled. Perfect for a variety of meals.

Incorporating tofu into your daily meals and snacks can bring several health benefits. Those benefits include brain health promotion, ease of menopause symptoms, and heart disease prevention. However, eating tofu has some risks, as it might lead to digestive issues or interact with certain medications like MAOIs.

Chicken is higher in calories, proteins, and fats compared to tofu, while tofu contains dietary fiber, which chicken lacks. Whether it's this easy vegan curry or these dutch oven stovetop chicken thighs, both tofu and chicken are highly versatile and go well in many different recipes.

Tofu can get a bad rap as a meat substitute, but it's actually an incredibly versatile ingredient. When blended, it has a great creamy texture – you can use it in a vegan mousse or pudding, and it's essential for making a creamy ricotta substitute in my lasagna and vegan stuffed shells.

'I don't like tofu/mushrooms/aubergine'

“I would say none of those are necessary for living a happy vegan life,” says Hamshaw. “In the vegetable kingdom, there are always plenty of other options that will give you the same micronutrients.

What is healthier than tofu? ›

Tempeh contains the most fiber and more protein than tofu because it contains the whole bean. The soy protein in tempeh is more digestable because of the fermentation process. Tempeh is often prepared in thin slices and fried, producing a crispy crust with a soft interior.

Tofu is a soy protein made from pressed soybean curds that's a mainstay in vegetarian and vegan diet culture. While this plant-based protein has much deeper roots in traditional Asian diets, the natural food movement of the 1960s and 1970s helped make it popular across the ocean in America.

What to not serve with tofu? According to studies, a high volume consumption of tofu and spinach together can increase your risk of kidney stones. Tofu and spinach contain calcium and oxalic acid respectively and the combined can form kidney stones.

"For a really crispy texture, it's best to use starch instead of wheat flour," says Norton. Wheat flour is too heavy and turns soggy when used in tofu recipes. Corn starch, potato starch, and tapioca starch, on the other hand, work perfectly with fried tofu!

Healthier - For starters, broiling tofu is a healthier method of cooking than frying, and it requires less oil to create crispier cubes. Easy - It's also really easy to make.

It sticks, and the crispy bits end up sticking to the pan, which is a tofu tragedy. Plus, it requires more oil, and you don't need to use a lot of oil to get crispy tofu. When you bake your tofu, you give it time to develop crispy edges and warm, pillowy insides. It's simply the best.