Introduction to Cooking with Tofu

Tofu is a versatile, protein-rich ingredient that can be a fantastic addition to your family's meal rotation. While its mild flavor makes it a perfect canvas for a range of marinades and spices, tofu can also be prepared in ways that even the most spice-averse will enjoy. Whether you're a tofu novice or looking to expand your recipe repertoire, these tips and recipes will help you create delectable tofu dishes that your entire family will love.

Preparing Tofu for Cooking

Choosing the Right Tofu

Tofu comes in different textures: silken, soft, firm, and extra-firm. For marinades and stir-fries, firm or extra-firm tofu works best as it holds its shape during cooking. Silken tofu is great for soups, smoothies, or desserts due to its creamy texture.

Pressing Tofu

Pressing tofu is crucial for achieving the best texture and flavor absorption. To press tofu:

1. Wrap the tofu block in paper towels or a clean kitchen cloth.
2. Place it on a plate and set a heavy object on top, such as a cast iron skillet or a stack of books.
3. Let it sit for at least 20–30 minutes to drain excess water.

Flavorful Tofu Marinades

Basic Soy Marinade

This classic marinade is a hit with everyone due to its umami-rich flavors.

• 1/4 cup soy sauce
• 1 tablespoon honey or maple syrup
• 2 cloves garlic, minced
• 1 teaspoon sesame oil

Lemon Herb Marinade

Perfect for a refreshing taste that is not too overpowering.

• Juice of 1 lemon
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• Salt and pepper to taste

Cooking Methods for Tofu

Baking

Baking tofu results in a crispy exterior and chewy interior. Preheat your oven to 400°F (200°C), arrange marinated tofu cubes on a baking sheet, and bake for 25-30 minutes, flipping halfway through.

Stir-Frying

For a quick meal, stir-frying is an excellent option. Heat oil in a pan, add tofu, and cook until golden brown. Add vegetables and sauce for a complete meal.

Grilling

Grilled tofu adds a smoky flavor that's perfect for summer cookouts. Use skewers to grill tofu with your favorite vegetables.

Simple Tofu Recipe Ideas

Tofu and Vegetable Stir-Fry

A colorful and nutritious dish that comes together in minutes.

1. Marinate tofu in a basic soy marinade for at least 30 minutes.
2. Heat oil in a wok and add tofu, cooking until golden brown.
3. Add sliced bell peppers, broccoli, and snap peas.
4. Stir-fry for an additional 5-7 minutes.
5. Serve over rice or noodles.

Baked Lemon Herb Tofu

This dish is perfect for a light lunch or dinner.

1. Preheat oven to 375°F (190°C).
2. Marinate tofu in lemon herb marinade for 1 hour.
3. Place tofu on a baking sheet and bake for 25 minutes, flipping once.
4. Serve with a side salad or roasted vegetables.