{"id":181832,"date":"2022-12-19T10:57:30","date_gmt":"2022-12-19T10:57:30","guid":{"rendered":"https:\/\/veganuary.com\/how-to-cook-with-tofu\/"},"modified":"2023-06-27T13:56:53","modified_gmt":"2023-06-27T12:56:53","slug":"how-to-cook-with-tofu","status":"publish","type":"post","link":"https:\/\/veganuary.com\/en-za\/how-to-cook-with-tofu\/","title":{"rendered":"How to Cook Tofu: The Ultimate Guide"},"content":{"rendered":"\n<p><strong>From marinating to different ways to cook it \u2013 welcome to tofu 101<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/veganuary.com\/wp-content\/uploads\/2022\/12\/tofu-bowl.jpg\" alt=\"Stir fry tofu with sesame seeds and herbs\" class=\"wp-image-164517\" srcset=\"https:\/\/veganuary.com\/wp-content\/uploads\/2022\/12\/tofu-bowl.jpg 1200w, https:\/\/veganuary.com\/wp-content\/uploads\/2022\/12\/tofu-bowl-400x267.jpg 400w, https:\/\/veganuary.com\/wp-content\/uploads\/2022\/12\/tofu-bowl-768x512.jpg 768w, https:\/\/veganuary.com\/wp-content\/uploads\/2022\/12\/tofu-bowl-800x533.jpg 800w, https:\/\/veganuary.com\/wp-content\/uploads\/2022\/12\/tofu-bowl-150x100.jpg 150w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><figcaption class=\"wp-element-caption\">Image Credit: AdobeStock<\/figcaption><\/figure>\n<\/div>\n\n\n<p>Although tofu has been around for thousands of years, many people don\u2019t discover it until they\u2019ve replaced meat in their diet. Like <a href=\"https:\/\/veganuary.com\/en-za\/what-is-seitan\/\" target=\"_blank\" rel=\"noreferrer noopener\">seitan<\/a> and <a href=\"https:\/\/veganuary.com\/en-za\/how-to-cook-tempeh\/\" target=\"_blank\" rel=\"noreferrer noopener\">tempeh<\/a>, tofu is seen as an obscure vegan ingredient.<\/p>\n\n\n\n<p>If you\u2019re unsure how to cook tofu, what it\u2019s made from or whether it\u2019s healthy, we\u2019ve created the ultimate beginner\u2019s guide to this versatile vegan staple. <\/p>\n\n\n\n<p><strong>Contents<\/strong><\/p>\n\n\n\n<p><a href=\"#tofumadefrom\">What is Tofu Made From?<\/a><\/p>\n\n\n\n<p id=\"is-tofu-healthy\"><a href=\"#tofuhealthy\">Is Tofu Healthy?<\/a><\/p>\n\n\n\n<p><a href=\"#tofunutrition\">Tofu Nutrition<\/a><\/p>\n\n\n\n<p><a href=\"#silkenfirm\">Silken vs Firm Tofu<\/a><\/p>\n\n\n\n<p><a href=\"#firmtofu\">How to Cook Firm Tofu<\/a><\/p>\n\n\n\n<p><a href=\"#silkentofu\">How to Cook Silken Tofu<\/a><\/p>\n\n\n\n<p><a href=\"#tofurecipes\">Tofu Recipes<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"tofumadefrom\">What is tofu made from?<\/h2>\n\n\n\n<p>Tofu is made from processed soybean curd. After the soya milk has been curdled, the curds are pressed into a solid block. When cooled and solidified, it forms a block of tofu.<\/p>\n\n\n\n<p>It originated in China around 2,000 years ago and is a popular cooking staple worldwide thanks to its ability to absorb flavours and its soft, spongy texture. <\/p>\n\n\n\n<p>You can find both firm and silken tofu in grocery stores, both of which have different qualities for cooking and baking.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"1200\" height=\"794\" src=\"https:\/\/veganuary.com\/wp-content\/uploads\/2022\/12\/tofu-blocks.jpg\" alt=\"Soy Bean curd tofu in clay bowl and in hemp sack on white wooden\" class=\"wp-image-164530\" srcset=\"https:\/\/veganuary.com\/wp-content\/uploads\/2022\/12\/tofu-blocks.jpg 1200w, https:\/\/veganuary.com\/wp-content\/uploads\/2022\/12\/tofu-blocks-400x265.jpg 400w, https:\/\/veganuary.com\/wp-content\/uploads\/2022\/12\/tofu-blocks-768x508.jpg 768w, https:\/\/veganuary.com\/wp-content\/uploads\/2022\/12\/tofu-blocks-800x529.jpg 800w, https:\/\/veganuary.com\/wp-content\/uploads\/2022\/12\/tofu-blocks-150x99.jpg 150w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><figcaption class=\"wp-element-caption\">Image Credit: AdobeStock<\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"tofuhealthy\">Is tofu healthy?<\/h2>\n\n\n\n<p>Tofu is a nutrient-rich food that contains several vitamins and minerals and is a great source of plant-based protein. It\u2019s low in calories and fat too.<\/p>\n\n\n\n<p>There is a common misconception that tofu (and other soya foods) are unsafe to eat because they contain phytoestrogens which can activate estrogen receptors and behave in a similar way to estrogen. <\/p>\n\n\n\n<p>However, <a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/expert-answers\/soy-breast-cancer-risk\/faq-20120377\" target=\"_blank\" rel=\"noreferrer noopener\">studies<\/a> show that soya consumption does not lead to health complications. It\u2019s perfectly safe to eat tofu and soya products and they make a great addition to a plant-based diet.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"tofunutrition\"><strong>Tofu nutrition<\/strong><\/h3>\n\n\n\n<p><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/172475\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">100g of tofu<\/a> provides:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>8.1g protein<\/li>\n\n\n\n<li>4.2g fat<\/li>\n\n\n\n<li>0.5g saturated fat<\/li>\n\n\n\n<li>0.7g carbohydrate<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/veganuary.com\/wp-content\/uploads\/2022\/12\/tofu-close-up.jpg\" alt=\"Homemade Stir Fry\" class=\"wp-image-164543\" srcset=\"https:\/\/veganuary.com\/wp-content\/uploads\/2022\/12\/tofu-close-up.jpg 1200w, https:\/\/veganuary.com\/wp-content\/uploads\/2022\/12\/tofu-close-up-400x267.jpg 400w, https:\/\/veganuary.com\/wp-content\/uploads\/2022\/12\/tofu-close-up-768x512.jpg 768w, https:\/\/veganuary.com\/wp-content\/uploads\/2022\/12\/tofu-close-up-800x533.jpg 800w, https:\/\/veganuary.com\/wp-content\/uploads\/2022\/12\/tofu-close-up-150x100.jpg 150w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><figcaption class=\"wp-element-caption\">Image Credit: AdobeStock<\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"silkenfirm\">Silken vs Firm Tofu<\/h2>\n\n\n\n<p>When it comes to cooking with tofu, the type you choose makes all the difference. You\u2019ll see two types of tofu in the supermarkets, firm and silken, both of which have different consistencies. <\/p>\n\n\n\n<p>Firm or extra-firm has less water in it, while silken tofu is more water-dense.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"firmtofu\">How to cook firm tofu<\/h3>\n\n\n\n<p>If you\u2019re looking for a high-protein, healthy meat alternative in your cooking,<strong> firm tofu<\/strong> is the one you want.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Press and drain<\/strong> tofu to get any moisture out (you can usually skip this for extra-firm tofu).<\/li>\n\n\n\n<li><strong>Freeze it (optional) \u2013<\/strong> When you freeze tofu before using it, you\u2019ll end up with an extra-firm texture that absorbs flavour even better.<\/li>\n\n\n\n<li><strong>Marinate before cooking<\/strong> <strong>\u2013<\/strong> The spongy texture means it absorbs flavour well and the longer you leave it, the better. Use these <a href=\"https:\/\/itdoesnttastelikechicken.com\/12-seitan-or-tofu-marinades\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>marinade recipes<\/strong><\/a> as a starting point.<\/li>\n\n\n\n<li><strong>Pan-fry \u2013 <\/strong>If you\u2019re making a quick dish like a <a href=\"https:\/\/veganuary.com\/en-za\/recipes\/tofu-edamame-stir-fry\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>stir fry<\/strong><\/a> or curry, you can cook tofu in a frying pan or wok. Coat it in cornflour before cooking to make a crispy batter.<\/li>\n\n\n\n<li><strong>Bake<\/strong> \u2013 When you want to achieve a deliciously crispy, meat-like texture, bake marinated tofu in the oven on a high heat for about 20 minutes. This is ideal for salads and Buddha bowls, as well as noodle dishes and burritos. Try this <a href=\"https:\/\/veganuary.com\/en-za\/recipes\/baked-tofu\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>baked marinaded tofu<\/strong><\/a>.<\/li>\n\n\n\n<li><strong>Grill or BBQ \u2013 <\/strong>Yes, grilled tofu is a thing! Chop the block of tofu into cubes or slices, add the marinade and grill for 10-15 minutes, turning it often. This method is great for <a href=\"https:\/\/veganuary.com\/en-za\/recipes\/tofu-shallot-satay-with-kale-crispy-seaweed\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>skewers<\/strong><\/a>.<\/li>\n\n\n\n<li><strong>Air fry \u2013<\/strong> You can also get the best crispy tofu by air frying it. Toss your marinated tofu in the air fryer for 10 minutes and you\u2019ll be amazed!<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1501\" height=\"1197\" src=\"https:\/\/veganuary.com\/wp-content\/uploads\/2022\/12\/mousse.png\" alt=\"Chocolate &amp; raspberry mousse\" class=\"wp-image-164556\" srcset=\"https:\/\/veganuary.com\/wp-content\/uploads\/2022\/12\/mousse.png 1501w, https:\/\/veganuary.com\/wp-content\/uploads\/2022\/12\/mousse-1200x957.png 1200w, https:\/\/veganuary.com\/wp-content\/uploads\/2022\/12\/mousse-400x319.png 400w, https:\/\/veganuary.com\/wp-content\/uploads\/2022\/12\/mousse-768x612.png 768w, https:\/\/veganuary.com\/wp-content\/uploads\/2022\/12\/mousse-800x638.png 800w, https:\/\/veganuary.com\/wp-content\/uploads\/2022\/12\/mousse-150x120.png 150w\" sizes=\"(max-width: 1501px) 100vw, 1501px\" \/><figcaption class=\"wp-element-caption\">Mousse made with silken tofu<\/figcaption><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"silkentofu\">How to cook silken tofu<\/h3>\n\n\n\n<p>Silken tofu is more water-dense and will crumble when handled. This is why it\u2019s more suitable for mousse, tiramisu, yoghurts and mayonnaise as well as replacing eggs in baking.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Scramble \u2013 <\/strong>Recreate scrambled eggs by mashing tofu in a pan with a fork (this also works with firm tofu). Here\u2019s a <strong><a href=\"https:\/\/veganuary.com\/en-za\/recipes\/tofu-scramble\/\" target=\"_blank\" rel=\"noreferrer noopener\">tofu scramble recipe<\/a> <\/strong>to try.<\/li>\n\n\n\n<li><strong>Blend \u2013 <\/strong>Thanks to its soft texture, silken tofu is perfect for a fluffy mousse or egg-free mayo. Try this <a href=\"https:\/\/veganuary.com\/en-za\/recipes\/sweet-french-fries-with-tofu-mayo\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>tofu mayo<\/strong><\/a>.<\/li>\n\n\n\n<li><strong>Add to soups \u2013<\/strong> When you want to thicken a soup and add extra protein, silken tofu is a go-to cupboard staple. Try this <a href=\"https:\/\/veganuary.com\/en-za\/recipes\/vegan-cream-broccoli-soup\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>cream of broccoli soup<\/strong><\/a>.<\/li>\n\n\n\n<li><strong>Make sauces \u2013 <\/strong>You can make the creamiest pasta sauces thanks to silken tofu. Try this <a href=\"https:\/\/thehiddenveggies.com\/silken-tofu-pasta-sauce\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>easy recipe<\/strong><\/a>.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1800\" height=\"1800\" src=\"https:\/\/veganuary.com\/wp-content\/uploads\/2021\/01\/MP-JAN-001-1800x1800.jpg\" alt=\"Vegan Tofu Benedict\" class=\"wp-image-102150\" srcset=\"https:\/\/veganuary.com\/wp-content\/uploads\/2021\/01\/MP-JAN-001-1800x1800.jpg 1800w, https:\/\/veganuary.com\/wp-content\/uploads\/2021\/01\/MP-JAN-001-1200x1200.jpg 1200w, https:\/\/veganuary.com\/wp-content\/uploads\/2021\/01\/MP-JAN-001-400x400.jpg 400w, https:\/\/veganuary.com\/wp-content\/uploads\/2021\/01\/MP-JAN-001-768x768.jpg 768w, https:\/\/veganuary.com\/wp-content\/uploads\/2021\/01\/MP-JAN-001-1536x1536.jpg 1536w, https:\/\/veganuary.com\/wp-content\/uploads\/2021\/01\/MP-JAN-001-2048x2048.jpg 2048w, https:\/\/veganuary.com\/wp-content\/uploads\/2021\/01\/MP-JAN-001-800x800.jpg 800w\" sizes=\"(max-width: 1800px) 100vw, 1800px\" \/><figcaption class=\"wp-element-caption\">Image Credit: Mighty Pea<\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"tofurecipes\">Tofu recipes<\/h2>\n\n\n\n<p>Feeling inspired now you know how to cook with tofu? Here are even more tasty recipes to experiment with this plant-powered staple.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/veganuary.com\/en-za\/recipes\/tofu-noodle-broth\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Tofu Noodle Broth<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/veganuary.com\/en-za\/recipes\/popcorn-tofu\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Popcorn Tofu<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/veganuary.com\/en-za\/recipes\/mediterranean-tofu-vegetable-pasties\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Mediterranean Tofu &amp; Vegetable Parcels<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/veganuary.com\/en-za\/recipes\/bbq-tofu-wings-and-ranch\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>BBQ Tofu Wings and Ranch<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/veganuary.com\/en-za\/recipes\/agedashi-tofu-with-miso-sauce\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Agedashi Tofu with Miso Sauce<\/strong><\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>From marinating to different ways to cook it \u2013 welcome to tofu 101 Although tofu has been around for thousands&hellip;<\/p>\n","protected":false},"author":131,"featured_media":164521,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","footnotes":""},"categories":[656],"tags":[],"class_list":["post-181832","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food-en-za"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How to Cook Tofu: The Ultimate Guide | Firm vs Silken Tofu<\/title>\n<meta name=\"description\" content=\"Not sure how to cook tofu? From silken vs firm tofu to whether it&#039;s healthy, our guide has everything you need to know.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/veganuary.com\/en-za\/how-to-cook-with-tofu\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tofu 101: The Ultimate Guide to Cooking With Tofu\" \/>\n<meta property=\"og:description\" content=\"All your questions about tofu answered\" \/>\n<meta property=\"og:url\" content=\"https:\/\/veganuary.com\/en-za\/how-to-cook-with-tofu\/\" \/>\n<meta property=\"og:site_name\" content=\"Veganuary\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/Veganuary\/\" \/>\n<meta property=\"article:published_time\" content=\"2022-12-19T10:57:30+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-06-27T12:56:53+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/veganuary.com\/wp-content\/uploads\/2022\/12\/tofu-bowl.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"800\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Chelsea\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:title\" content=\"Tofu 101: The Ultimate Guide to Cooking With Tofu\" \/>\n<meta name=\"twitter:description\" content=\"All your questions about tofu answered\" \/>\n<meta name=\"twitter:image\" content=\"https:\/\/veganuary.com\/wp-content\/uploads\/2022\/12\/tofu-bowl.jpg\" \/>\n<meta name=\"twitter:creator\" content=\"@veganuary\" \/>\n<meta name=\"twitter:site\" content=\"@veganuary\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Chelsea\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/veganuary.com\\\/en-za\\\/how-to-cook-with-tofu\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/veganuary.com\\\/en-za\\\/how-to-cook-with-tofu\\\/\"},\"author\":{\"name\":\"Chelsea\",\"@id\":\"https:\\\/\\\/veganuary.com\\\/en-za\\\/#\\\/schema\\\/person\\\/c07d91b24149b0b3eeeb1ad9fff7fcd1\"},\"headline\":\"How to Cook Tofu: The Ultimate Guide\",\"datePublished\":\"2022-12-19T10:57:30+00:00\",\"dateModified\":\"2023-06-27T12:56:53+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/veganuary.com\\\/en-za\\\/how-to-cook-with-tofu\\\/\"},\"wordCount\":780,\"publisher\":{\"@id\":\"https:\\\/\\\/veganuary.com\\\/en-za\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/veganuary.com\\\/en-za\\\/how-to-cook-with-tofu\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/veganuary.com\\\/wp-content\\\/uploads\\\/2022\\\/12\\\/tofu-bowl.jpg\",\"articleSection\":[\"Food\"],\"inLanguage\":\"en-ZA\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/veganuary.com\\\/en-za\\\/how-to-cook-with-tofu\\\/\",\"url\":\"https:\\\/\\\/veganuary.com\\\/en-za\\\/how-to-cook-with-tofu\\\/\",\"name\":\"How to Cook Tofu: The Ultimate Guide | Firm vs Silken Tofu\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/veganuary.com\\\/en-za\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/veganuary.com\\\/en-za\\\/how-to-cook-with-tofu\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/veganuary.com\\\/en-za\\\/how-to-cook-with-tofu\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/veganuary.com\\\/wp-content\\\/uploads\\\/2022\\\/12\\\/tofu-bowl.jpg\",\"datePublished\":\"2022-12-19T10:57:30+00:00\",\"dateModified\":\"2023-06-27T12:56:53+00:00\",\"description\":\"Not sure how to cook tofu? 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