You have come to the right place to learn How To Cook Tofu! Maybe you’ve never cooked tofu before or maybe you have and it didn’t go so well! Tofu is an ever-evolving dish for me. I am always experimenting with tofu. However, some people don’t give tofu a chance like I have. Tofu for beginners will help demystify tofu for newbies and experts alike!
So many people tell me they are afraid to cook their own tofu! Not any more!
Tara’s Answers to Ten Tofu Questions:
1. What is tofu?
Soy milk condensed and pressed into blocks
2. Does tofu contain protein:
Yes! 8 grams of protein and only 70 calories per serving makes tofu a great nutrient-dense food that packs a lot of protein for not many calories.
3. Is tofu good for my heart?
If you are replacing a steak with tofu you are doing the right thing for your heart. Just one of the many reasons eating plant instead of meat is good for your heart. Curious about your heart health? Read this: Five Minute Tips For A Healthy Heart or How To Eat For Heart Health.
4. Will tofu give me cancer?
Tofu is made of soybeans. As of 2023, the American Cancer Society removed its caution statement regarding cancer and soy consumption. I go into lots of detail on soy and cancer here: Should I Be Eating Soy as a Vegetarian?
5. Can I eat tofu if I have problems with my thyroid?
Tofu has a substance in it called ‘goitrogen’ and it is possible that this could interfere with thyroid function so before eating tofu, ask your doctor.
6. Do I need to buy organic tofu?
Yes! Read my Guide To Buying Organic here to learn more.
7. Should I buy firm or soft tofu?
Depends on what you are making. Firm tofu to chop and cook the chunks, soft if you are putting it in your smoothie or blending it in a dessert, salad dressing or custard. Read this: The Vegetarian’s Guide to Silken Tofu.
8. What other good things are in tofu?
Calcium, magnesium, iron, zinc, folate, vitamin B-6, manganese.
9. Who can eat tofu?
Can I eat it if I am vegan? Yes.
Is it Gluten Free? Yes.
Is it dairy free? Yes.
Can I eat it if I am diabetic? YES! You absolutely should. This is a great nutrient dense food for diabetics.
Can I eat it if I have a soy allergy? No, there is a cross sensitivity and you may get a reaction.
10. How do I cook tofu?
- Click here to learn how to make crispy tofu in your air fryer!
- If you use oil + prefer to pan-fry your tofu, follow my instructions here.
- Prefer to bake your tofu? Click here for my step-by-step process for crispy oven baked tofu.
- Need recipe ideas? I use air fried tofu when I make Vegan Orange Chicken but I enjoy oven baked version when I make Vegan Pad Thai or Fried Rice Noodles. You can even eat tofu cubes right out of the oven or air fryer! Dunk them in your favorite dip (Chipotle Mayo or Avocado Cilantro) or throw them on a salad (Thai Salad with Peanut Dressing) or mix them into a curry (Thai Coconut Curry). Enjoy!
A Few More of Tara’s Tips on Tofu for Beginners:
- Buy quality, organic extra firm or firm tofu if baking, frying, or air frying.
- Season it. Never eat it plain. Naked tofu is just gross. Don’t do that.
- Be open to the new texture and flavors if you are new to tofu. It isn’t meat but you can season it like meat and get it to taste pretty darn close to meat.
Tofu For Beginners
How to make tofu taste good every time. Fool-proof guide to getting tofu right! Easy and delicious vegan dinner, lunch, or snack.
Ingredients
- One 14 ounce package of organic firm or extra firm tofu
- 2 tbsp cornstarch or arrowroot
- 2 tbsp liquid aminos or soy sauce
- 1-2 tbsp chili garlic paste (adjust to your spice tolerance)
- 1 tbsp rice vinegar
- 2 tsp salt
- 1-2 tbsp sesame or avocado oil
Directions
- Step 1 Place tofu on a cutting board and press water out by covering tofu with a towel and pressing down, water will squeeze out.
- Step 2 Cut first by slicing the tofu long-length-wise and then in half and then in three even rectangles.
- Step 3 Place tofu in a medium bowl with a lid or resealable plastic bag and add soy sauce, rice vinegar, and chili garlic paste, cover, and toss tofu to coat evenly by shaking. Once coated, add cornstarch or arrowroot and shake again until evenly coated
- Step 4 Heat oil in a non-stick skillet or wok, once hot add tofu and pan fry until golden brown, about 3 minutes each side. Add additional oil if tofu is sticking to pan.
- Step 5 Add to your favorite curry, noodles, or soup! Enjoy!
❤Do you have more questions not covered in Tofu for Beginners? Leave a comment below!
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