The Best Tofu Recipe (2024)

FAQs

What is the tastiest way to make tofu? ›

Marinate it: Tofu can be marinated in a variety of flavorful sauces or spices. You can use soy sauce, garlic, ginger, sesame oil, and other seasonings to make a simple marinade. Let the tofu marinate for at least 30 minutes (or up to a few hours) before cooking or grilling.

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.

Baked, Not Fried.

My method for baking tofu produces tofu that's chewy, but it's cooked in the oven, making it much healthier.

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Tofu contains a large amount of water when it comes out of the package. In order to bake, fry, or scramble tofu, it's best to press out as much water as possible before cooking.

Soy sauce: Marinating tofu in soy sauce helps the tofu absorb flavor quickly. You can mix soy sauce with sesame oil and rice vinegar for a punchier marinade. If you want a similar taste but cannot eat soy sauce because of dietary restrictions, try using tamari, a gluten-free soy sauce, or coconut aminos.

As tofu and spinach contain calcium and oxalic acid respectively, the combination of the two will form kidney stones. But in fact, only prolonged and volumionous consumption of tofu and spinach at the same time will pose this risk.

Potential Risks of Tofu

Some people believe that eating too much soy can increase the risk of breast cancer, disrupt thyroid function, or "feminize" men (who naturally have lower estrogen levels than women) due to the estrogen-like isoflavones. However, the research is "mixed and inconclusive," according to Iu.

Tofu and tempeh.

Soy-based products are high in polyunsaturated fat, fiber, calcium, and vitamins but low in saturated fat. Studies suggest people who eat soy-based foods have lower odds of inflammation-related diseases like heart disease, diabetes, and some cancers.

Heat a large oven-safe metal or cast iron skillet over medium heat. Once hot, add the oil and the seasoned tofu. Sauté for 5 minutes, shaking/flipping occasionally to cook on all sides, until tofu has a slight crust on each side and has begun to brown.

What do you coat tofu in before frying? ›

Key Steps for Crispy Tofu

Slice or cube the tofu after pressing. Coat the tofu in starch before frying. Arrowroot powder is a fine white powder, similar to cornstarch. It is gluten-free and a good choice if you are sensitive to corn-based products.

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.

If it darkens in color, begins to smell, or feels slimy, it should be thrown away. Bottom line: Open packages of tofu are good in the fridge for up to five days, provided you change the water daily.

Tofu Nutrition

For relatively similar serving sizes, the nutrition differences between silken and firm tofu are pretty big. Silken tofu contains only about half the calories and fat, while firm tofu contains over twice the protein. The reason for this is water content.

Making tofu at home is such a rewarding experience! It definitely takes time and effort, but it's so cool to see how the process works. The flavor profile is even more mild than store-bought tofu and it works perfectly in any tofu dish.

It's much tastier than store-bought tofu.

That's because preservatives, coagulants, and extra ingredients added for uniform texture can easily drive out the natural, earthy soy flavor, My says. Homemade tofu can be made with just soybeans, water, and table salt when you reuse soy whey as a coagulant.

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.

For the best texture, press the tofu using a tofu press or cast-iron skillet for 20 to 30 minutes. If you're short on time, just drain the tofu and gently press it in a kitchen towel or paper towels over the sink. The tofu won't be as firm this way, but it will still be delicious!