Super Easy Fried Cauliflower the Spruce Eats

Tofu can be intimidating if you've never cooked with it before. What is it? How is it made? Is it healthy? What can you make with tofu? I'll tackle all of these questions in this tofu 101 blog and recipe roundup.

How is Tofu Made?

Tofu is made from condensed, unfermented soy milk that's been processed into soymilk curds which are pressed into blocks to make tofu.

What is the Difference Between Tempeh and Tofu?

Tempeh is made of cooked, whole soybeans that are fermented and formed into a firm, dense block. The texture is chewier and it tastes nuttier and earthier than tofu. Tempeh is less processed, higher in protein and fiber and lower in fat than tofu but the flavor is stronger and a little less versatile than tofu. Learn more about tempeh.

Tofu is made from curdled soy milk which is drained and pressed into a block. It is smoother and creamier than tempeh and can be sliced, diced or mashed in recipes. It's more processed, but easy to digest, low in calories and high in protein.

Is Tofu Healthy?

Tofu and soy specifically has had a lot of controversial studies come out in recent years. On one hand, it has shown to improve cholesterol levels, fertility and menopause symptoms. On the other hand, too much soy has been linked to breast cancer, thyroid issues and interfering with male hormones. What I found interesting though is that a lot of the negative conclusions have been made from animal studies… not human. (source) In fact, in human studies, the estrogen effects of soy seem to either have no effect at all, or to reduce breast cancer risk (especially in Asian countries, where lifelong intake is higher than the US). (source)

Soybeans are also the number one genetically modified crop in the world. I personally try to avoid GMOs for health and environmental reasons so I look for non-gmo verified and/or organic labels when I'm buying tofu or other soy products. Just FYI – all organic items are non-gmo.

All in all, I stand by "everything in moderation." Too much of any one thing isn't good for you, soy and tofu included. And in general, I usually try to get my soy intake through the less processed options like edamame, tofu and tempeh rather than soy products like soy milk or soy-based protein powder.

Tofu Nutrition

Tofu is naturally gluten-free and low in calories. It has zero cholesterol and is packed with iron and calcium. It's a great plant-based protein with about 15g of protein per serving.

How to Cook Tofu

You'll want to drain and press your tofu before cooking. Cut a slit in the tofu package and drain all of the water out. Create a tofu press by wrapping the tofu block in paper towels or a clean dish towel and set the block on a baking sheet or cutting board – just make sure it's a flat surface! Stack a few heavy items on top to press the extra moisture out. I love using a cast iron skillet, canned food or cookbooks. It can take 30-90 minutes to press most of the moisture out. Pressing the tofu takes out the extra moisture so it will crisp nicelyand absorb the flavors in the dish.

Once pressed, cut your tofu how you'd like to eat it – typically I cut mine into small cubes or strips. At this point you can either marinate the tofu or throw it right into the pan with your other seasonings.

Tofu Recipes

Tofu was one of the first plant-based proteins I experimented with. I will be the first to tell you… if you don't prepare it correctly, it doesn't taste the best BUT when used properly it is so delicious! It can be intimidating to try a new ingredient but I promise tofu is not scary once you dive in. Below are some of my favorite tofu recipes!

Breakfast Tofu Recipes

Tofu Scramble

This vegan tofu scramble is packed with flavor, has a great texture and easily lends itself to any additional veggies or spices you'd like to add in! Delicious served with sliced avocado and toast.

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Tofu Oatmeal Pancakes

Pancakes with all the benefits of a warm bowl of oatmeal? Yes, please! These better-for-you oatmeal pancakes are rich in protein thanks to the addition of tofu.

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Main Course Tofu Recipes

Crispy Baked Tofu

Easy crispy baked tofu that you can serve on its own, on a salad, in a stir-fry, or in a sandwich! The options are endless with this staple tofu recipe.

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Asian Tofu Tacos

Spice up Taco Tuesday with these flavorful and meatless asian tofu tacos. The tofu is crispy and flavorful and pairs great with the crunchy and refreshing slaw.

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Copycat Chipotle Sofritas

A delicious copycat recipe for Chipotle's tofu sofritas that's loaded with flavor and a hint of spice. It makes a great vegan protein option for homemade burrito bowls!

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Mattar Tofu

This mattar tofu is a healthy, vegan version of an Indian food classic, mattar paneer. Tofu works perfectly as a sub for the paneer cheese and makes this dish dairy-free.

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Orange Tofu with Fennel

Stir-fried tofu and crunchy fennel with an orange basil sauce. Serve over brown rice or quinoa for a complete meal. Vegan + gluten-free.

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Baked Peanut Tofu

This baked peanut tofu is marinated in a delicious peanut sauce that gives the tofu an amazing flavor and crispy coating. Just pair with rice and a veggie side for a full meal!

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Air Fryer Tofu

Learn how to make air fryer tofu that's crispy on the outside and chewy and soft on the inside. It cooks up in just 10 minutes and is perfect for meal prep. Serve it on its own, on a salad, in a stir-fry or in a sandwich!

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Kung Pao Tofu

This kung pao tofu is a lightened-up, vegan take on a classic Chinese take-out dish. It's spicy, flavorful and paired with roasted cauliflower for extra veggies.

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Tofu Pumpkin Curry

This cozy Thai-inspired pumpkin curry comes together quickly, but the robust flavor makes it taste like it's been cooking all day. It's vegan, loaded with protein and perfect as a weeknight meal.

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Tofu Sheet Pan Meal

This easy vegetarian sheet pan meal combines tofu, chickpeas, butternut squash and red onion on one sheet pan. Everything is roasted and served with a creamy tahini sauce!

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Vegan Chicken Salad

Homestyle vegan chicken salad made with tofu, almonds, celery, onion and raisins tossed in a creamy vegan dressing. This salad is delicious, protein packed and great for sandwiches and wraps. Vegan and gluten-free.

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Tofu Dessert Recipes

Vegan Tofu Pumpkin Pie

For this delicious vegan pumpkin pie, silken tofu replaces the eggs and dairy and the filling is put into a flavorful and nutty oatmeal pecan crust.

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Chocolate Pie

You will use only four ingredients (other than the pie crust) for this ultra-simple vegan chocolate peanut butter pie that is similar to a French silk pie.

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Tofu Stir-Fry + 23 Tofu Recipes

This tofu stir-fry is an easy, healthy weeknight dinner that's loaded with veggies and comes together in less than 30 minutes.

Prep Time 5 minutes

Cook Time 25 minutes

Total Time 30 minutes

Servings 3

• 2 Tablespoons + 2 teaspoons avocado or olive oil, divided
• 1 lb extra-firm tofu, pressed
• 2 cloves garlic, minced
• 1 orange bell pepper, roughly chopped
• 1 medium red onion, roughly chopped
• 1 12 ounce bag fresh broccoli florets, about 5 cups
• rice of choice: white, brown or cauliflower
• green onions and sesame seeds, for garnish

Teriyaki Sauce

• 1 Tablespoon avocado or olive oil
• ¼ cup low-sodium tamari, or soy sauce
• ½ Tablespoon maple syrup
• 2 cloves garlic, minced
• 2 teaspoons chili garlic sauce
• 1 teaspoon fresh ginger, grated or minced

• Heat oil in a large skillet or wok over medium-high heat. Once hot (check to make sure tofu sizzles when you add it to the pan), add tofu and cook, flipping frequently, for about 10 minutes. It's done when all sides of the tofu cubes are golden. Transfer to a bowl or plate.

• While tofu is cooking, whisk together the ingredients for the sauce in a small bowl.

• Add remaining 2 teaspoons oil to the same skillet. Add garlic and onion and cook until fragrant, about 2-3 minutes. Add broccoli and red bell pepper to the skillet and cook for about 5 minutes. Add sauce and tofu to the skillet as well and cook for about 5 minutes longer, or until broccoli is tender, but crisp and bright green in color. Serve tofu stir-fry over rice of choice with green onions and sesame seeds for garnish.

• If you want to use store-bought teriyaki sauce instead of the homemade sauce, you'll need about 1/3 cup.

Serving: 1 /3 of recipe without rice Calories: 363 kcal Carbohydrates: 20 g Protein: 19 g Fat: 21 g Sodium: 1425 mg Fiber: 6 g Sugar: 8 g

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