The Joy of Tofu
Tofu gets a bad rap. From complaints about its taste (or lack thereof) and texture, to the possibility of it being generically modified, to just the fact that it is made from soybeans, many people won’t even give tofu a chance. I hope to clear away some of the misconceptions about the lowly tofu, and maybe encourage you to try it out (I’ll link to a couple of my favorite tofu recipes).
Yes, it is true that tofu doesn’t have much taste all on its own. That is also what makes it so perfect to use for almost any purpose. Tofu will absorb the flavor of any sauce or seasoning that you choose to use. The key is to drain and press the tofu first to extract as much water as possible, then marinate it in the sauce of your choice. Well-drained tofu will absorb all the moisture and flavors of that sauce.
Preparing Tofu
There are a couple ways to press tofu. The easiest, no-equipment-needed way is to simply drain the tofu, wrap it in a couple paper towels, and press it under a couple plates, books, or whatever you have handy. Pressing for at least a half hour will produce the best results. Another option of a tofu press. You can place your tofu in the press, screw it down, and it will remove even a greater amount of water. It can even be left in the refrigerator overnight for a firmer, meatier texture.
If you like your tofu with a heavier texture (especially for some recipes) try freezing it before cooking. This can be done either after pressing, or in its original packaging. Freezing might alter the color of the tofu, and will make it more absorbent and dense.
Tofu can be marinated in almost any type of sauce, from bottled marinades to your own favorite recipes. Here is a simple marinade that I frequently use when I’m going to make a tofu “steak” to serve with a salad or potato.
Simple Tofu Marinade
2 tablespoons soy sauce
1 teaspoon liquid heat
1 tablespoon olive oil
1 teaspoon garlic powder
pepper to taste
vegetable broth
In an eight ounce measuring cup, combine all the ingredients, adding the broth last and filling up the cup. Pour over the pressed tofu and marinate for at least 30 minutes, turning occasionally. You can cook them like this, or dredge in flour, bread crumbs or corn meal. Cook over medium heat until browned on each side. Add the remaining marinade and cook until it is hot and slightly thickened.
GMO Concerns
It is true that soy is one of the most genetically modified plants produced. Much of this soy is used in feed for farm animals, and in processed (human) food. Tofu is much less processed and if you check the packaging for the Non-GMO label and purchase organic tofu, you will not have to worry that your tofu has been genetically engineered.
Health Benefits of Soy
Soy is low in fat, cholesterol free, and has bone-healthy minerals like calcium, magnesium, and potassium. Twenty five milligrams of soy protein per day is recognized as beneficial to heart health. The soybean has been described as a Super Food because of its nutrient rich properties, which have been found to be beneficial in fighting many diseases.
In spite of fears that soy isn’t safe for women concerned about breast cancer, study after study has indicated that soy most likely reduces the risk. As for men, soy is recognized as a prostate-friendly food.
Other health benefits of soy, as well as references to the studies mentioned above, can be found here and here.
Tofu Recipes
I love cooking with tofu. It is inexpensive, healthy, and if you cook it correctly, it tastes delicious. Over the years I have created many tofu recipes. Here are a few of my favorites:
Quiche Who needs eggs? I just made this the other night, substituting mushrooms for the vegan bacon. Delicious!
Pot Pie To me, pot pie is the ultimate comfort food.
Tofu Scramble I can eat a tofu scramble for breakfast, lunch, and or dinner.
Tofu Burrito I have many burrito recipes (they are one of my favorite food groups dishes), and this is one of the best.
Vegan Bruschetta Caprese I’ve also made this like a simple caprese salad, substituting the slices of tofu for the buffalo mozzarella.
Triple Protein Packed Salad I make a lot of salads, especially in the summer. Big Salads.
Easy Tofu Bake When you just don’t know what to make for dinner.
Cornmeal Crusted Tofu Like the example with my marinade recipe, this is an easy way to eat tofu on its own.
Vegan Buffalo “Wings” The playoffs are coming! I love “football food” as much as the next girl.
(Tofu) Steak and Potatoes The title of the post is “Sometimes a girl just needs a (tofu) steak and potatoes.”
Pumpkin Pie. Your guests (or you) won’t know it’s vegan!
That should keep you busy for a while! Not on my recipe list, but soft or silken tofu is a perfect addition for smoothies, makes great, creamy sauces, and can be used as a thickener for many dessert recipes.
Do you cook with tofu? Why or why not? Do you have a favorite recipe?
This post contains affiliate links.
Melanie @ Nutritious Eats
I use tofu a good amount- love my scramble and stir fried with peanut sauce and recently discovered how great it is in custard pie- made our pumpkin pie vegan using tofu this year. Great ideas for those who don’t know what to do with it!
Angela @ happy Fit Mama
I actually like tofu! One of my favorite ways to prepare it is in a crispy tofu salad. There’s a wonderful peanut sauce that it marinades in and then you coat the cubes in panko. Then you just bake it. So good! Even my hubs likes it!
Tina Muir
Awesome! Thanks for joining us for Meatless Monday. I totally agree about tofu, and I wish people were not so scared of it. I have cooked with it a few times, and as long as you cut it up small enough, and give it some time to soak in whatever flavor you have, I don’t think anyone could complain about it! Thanks for giving so many delicious options!
lindsay Cotter
do you know if this is sprouted? it’s the only kind of tofu i can handle (gut wise). Or I can use tempeh. I do love all the wonderful uses of it though! YUM!
Debbie Woodruff
One of the TofuPlus products is sprouted. I’m not sure about the TofuBaked. I’ll find out. The Baked version doesn’t say gluten free either, but all the other Nasoya tofu does.
Deborah @ Confessions of a Mother Runner
I love tofu and I love your thoughts on it! It’s one of my go to staples for high quality protein. I haven’t tried it in quiche yet though-great idea. Thanks for linking up with us today!
susan
Hi Debbie, I rarely make comments to your blog, but always read it & enjoy what you write…I’ve been a vegan runner for 20 plus years & tofu is definitely part of my diet.. along with so many other great vegan options out there! Thank you for all the great recipes & advice! Would love a freebie coupon…
Jennifer F
Your recipes are making me want to embrace the Joy of Tofu!
Jennifer F
Your recipes are making me want to embrace the Joy of Tofu!
Jody - Fit at 57
I have never been a fan of tofu but you make everything look great Debbie!!!
Jenn @ Running on Lentils
I actually like tofu plain, right out of the package, but I also prepare it a ton of different ways. It’s so versatile! Last night I made a creamy pesto sauce with silken tofu, fresh basil, fresh garlic, lemon juice, and nutritional yeast. Delicious! I’d love a coupon for baked tofu! I’ve only ever baked my own.
Janelle @ Run With No Regrets
I love this! I have to admit I’m not a fan of tofu…but this makes me want to give it a second chance!