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

FAQs

27 Tofu Recipes That Will Change The Way You Think About Vegan Food? ›

It can be baked, fried, sautéed, marinated, scrambled – in short: it can really do it all. And newsflash: you don't need to be vegetarian to partake! Tofu is high in protein and low in fat, and is a great alternative in many dishes that have meat. It can be cooked in a flash and served in SO many ways (see below!).

It can be baked, fried, sautéed, marinated, scrambled – in short: it can really do it all. And newsflash: you don't need to be vegetarian to partake! Tofu is high in protein and low in fat, and is a great alternative in many dishes that have meat. It can be cooked in a flash and served in SO many ways (see below!).

In a process similar to that of making cheese, tofu is made by curdling soy milk, which comes from soybeans. The milk is coagulated with the use of taric acid or other food acids, and then pressed into bricks. As this process contains no animal byproducts, neither does tofu, meaning tofu itself completely vegan.

Tofu is vegetarian because it is derived from soy proteins. These proteins are made from pressed soybean curds in a process similar to cheesemaking. This also means that, because only plant-based products are used in its creation, tofu is vegan.

Instead of using tofu for the stir-fry, just add another high-protein element such as seitan, lentils, beans, or a soy-free meat analogue.

Tofu is categorized as silken, regular, firm, extra-firm and super-firm. Silken, the softest type of tofu, can be compared to a young white cheese. Firm tofu, the most common, has the same consistency as feta, while the texture of super-firm can be compared to that of meat.

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.

'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.

Tofu is dairy-free, gluten-free, cholesterol-free, and vegan, so it is popular with people who have specialized diets. Often used as a meat substitute, tofu is high in protein but low in fat, sodium, and carbohydrates. Tofu is extremely versatile.

Firmer tofu offers more protein for more calories, while softer tofu, such as silken, will be lower in calories and lower in protein (40 calories and four grams of protein).

What are the pros and cons of tofu? ›

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.

Nutritionally, tofu offers much to love. According to the U.S. Department of Agriculture, half a cup of firm tofu offers 21.8 grams of protein with 181 calories and 11 grams of fat. Most of that fat is of the healthy polyunsaturated kind. The high level of protein makes tofu a good alternative to animal-derived meat.

For instance, cheese cravings are often viewed as the body's way to compensate for an insufficient calcium intake. However, craving foods like tofu would be more likely to correct a calcium deficiency, since it offers up to twice as much calcium per 1-ounce (28-gram) portion (21).

Yes, tofu can be used as a substitute for eggs in recipes like deviled eggs and egg salad sandwiches. To do this, you should start by pressing the tofu to remove the excess liquid. Then, crumble the tofu and mix it with seasonings, such as nutritional yeast, garlic powder, onion powder, turmeric, and salt and pepper.

Tofu is rich in nutrients, contains all essential amino acids and is low in saturated fat and cholesterol. Its adaptability allows for use in diverse dishes, whether as a meat substitute in vegetarian meals, blended into smoothies, or grilled, baked or stir-fried for added protein in a range of recipes.

Extra-firm tofu: Consider extra-firm tofu the all-purpose tofu that holds its shape well and is excellent for slicing and cubing. It's an ideal choice for pan-frying, stir-frying, baking, grilling, and scrambling.

Tofu can be eaten raw, and so cooking it is completely optional and is mostly done for texture or to bind the sauce to the tofu. You can pan-sear the sides and add it to a colorful stir-fry or deep-fry it and coat it in a savory and sweet sauce.

Soft tofu: Soft tofu is the Chinese-style equivalent of silken tofu. It is slightly less smooth but can be used in the same way as silken tofu. Medium tofu: This tofu is denser than silken and soft but still fairly delicate. It can work well in gently simmered miso soup and served cold like hiya yakko.