Ah, tofu. The big kahuna of the vegan world! (Unless you’re allergic to soy, I suppose. But what are you doing reading this post if you’re allergic to soy?) And yet, if you’re not used to preparing it, the results can be…well, somewhere in between disastrous and underwhelming. But worry not! Because today, we’re going to fix that.
New vegan shenanigans
I remember the first time I tried to make tofu. I sliced it up and put it in a baking dish. Then I set it in the oven and waited for it to roast. After taking it out of the oven, I finished it off with some seasoning salt. I was so proud of myself for making some “real vegan food” , even though it was breaking apart in the pan when I tried to take it out. And when I tried it…I didn’t like it.
The second time was no better. I bought some medium firm tofu (by then I’d realized there were different kinds of tofu) to put in these lasagna roll-ups. (Which was actually a good idea, if I had known how to execute it well.) I crumbled it and layered in on top of some lasagna noodles and tomato sauce, rolled them up, and again, popped them in the oven. When I ate them, wow. I just thought to myself, “this is terrible. How do people eat this?”
Looking back
Suffice it to say, tofu is not a fool-proof food to prepare. (Not to call my past self a fool, but I was ignorant.) I gave up on it for a while, thinking it might just be something I didn’t like. But going to some Chinese restaurants as a vegan changed my tune. Their tofu dishes were seriously delicious and made me realize that it was my cooking skills, not the potential of tofu, that was lacking.
These days, I enjoy tofu very much. I order it at restaurants, but I also make some dishes of my own. Thinking back to those days when I thought I didn’t like tofu make me laugh, but also make me a little bit sad, because I was missing out on something that I would’ve enjoyed, if only I had more information. And so I want to give you the information that I wish I had. So, let’s talk about tofu!
The firmness of tofu
The first thing I learned about tofu which was helpful is that there are different kinds of it, ie different firmnesses. If you’re making a stir fry or roasting tofu and you want the chunks to not break apart in the pan or roasting dish, then you’ll want to use firm or extra firm tofu.
Medium firm tofu is great for things were you want a little texture, but not a lot, such as tofu scramble, or when mimicking a cheese filling for lasagna. This will break apart in your cooking a bit, and you can break it up with your hands prior to use as well, to get smaller pieces and a more uniform texture.
And then there’s also soft tofu, which a lot of people use for things they want a smooth consistency with, like smoothies or making a soy cheesecake or pudding, for example. With these ideas specifically, you might also want to look into silken tofu, which has a smoother consistency in general. I’ve also heard of people using softer tofu in stews, which is an idea that I’m keen to try but haven’t yet.
So remember, not all tofu is the same. You’ll want to know what you’re using it for before you decide which kind to buy. And if your recipe using tofu flopped before, it might be a simple fix.
Tofu is a sponge
So what about flavor? Tofu is a tasteless sponge, basically. You might think, “well why would I want to eat a food that’s just a tasteless sponge?” But actually, it can be a good thing! This property means you can make it taste pretty much however you want, if you know how to do it.
Press your tofu
And so, being a sponge, I suggest using water to add flavor! Well, liquid. Not water. One of the most important things when handling tofu is to be mindful of the liquid levels in the tofu and the dish that you’re trying to make.
When you first take your tofu out of its package, you want to press the water out of it, to the best of your ability. Some people get really fancy with this and buy a tofu press or make an elaborate system of rags and weights on top, but that’s too high maintenance for me. I just squeeze it with my hands.
The key here is to add enough pressure to get the water mostly out, while not tearing up the tofu. So basically, you want to make sure the pressure is even throughout so it doesn’t break on you. And once your tofu is mostly water-free, you’ve got your handy-dandy flavor sponge.
Marinate it
The process of marinating tofu is really helpful to get a really consistent flavor throughout. Otherwise, it doesn’t matter how flavorful your sauce is—you’ll have flavorless tofu on the inside with a flavorful sauce on the outside. Now, some people enjoy this juxtaposition (myself included), but if you’re just starting to give tofu a chance, I wouldn’t recommend skipping marinating your tofu.
You want to marinate it with liquid flavor enhancers, so that they’ll seep into the empty structures that were once filled with water. You can also mix concoctions together that carry with the liquids, but that’s a little more difficult, since it can be hard to tell what flavors will come with. Think about it this way— anything you would use to marinate meat or vegetables, you can marinate tofu in.
Popular tofu marinade ingredients include soy sauce, liquid aminos, and liquid smoke. You may also want to include a sweetener in your marinade for balance (and caramelization later on) like agave or maple syrup. For acid, you can add a bit of lemon or lime juice, or maybe a splash of vinegar, if that’s what you like. I also recommend using some oils like sesame or peanut oil (or peanut butter, for that matter), for a little bit of extra flair. And add in any sauce that you already like to a marinade. Some people will add a barbecue sauce or mustard. Choose your own adventure!
Now, you can marinate your tofu overnight or for a couple hours. I hear people get pretty good results with that. But if you’ve read a couple of my posts already, you’ll probably know that I don’t want to do all that. So for me, I just marinate it for a few minutes, while I get the rest of my meal together (whatever I’m trying to make). I do the tofu first, and then add it last. And that works pretty well for me.
Freezing tofu
So here’s a neat trick that I didn’t learn until way too recently. Tofu freezes very well. Once you’ve pressed and marinated your tofu, go ahead and stick it in the freezer if you want something to use next week (or heck, even next month!) when you don’t know what to have for dinner.
Also, you can use your freezer as a tool to change the texture of your tofu. Frozen tofu will come out firmer and spongier, with a slightly different color (more of an off-white or cream than white) than tofu that wasn’t frozen. A lot of vegans use this as a way of getting their tofu to stand up to a stir fry more like a meat might behave.
Before you freeze the tofu, make sure to drain it (and press it if you want to really get all the water out). And if you want to be able to use it more quickly, cut it into pieces. That way it will freeze and thaw in less time than it would take a whole block. When tofu freezes, the little open structures within expand, and once it’s thawed, they stay open that way. This means that your tofu will absorb flavors more readily than if you hadn’t frozen it. Try it for yourself, it’s fascinating to see.
Burn your tofu (yes, for real!)
One thing that I wish I would have known about tofu earlier is you really want to get that char. Or caramelization. The point is, you want to see some color when you’re cooking it.
If you’re frying it up in a pan but don’t have much time, my tip is to turn up the heat at least to medium high and sear off one side. It’s better to get a real crisp on one side of the tofu than evenly cooked with no caramelization anywhere.
This, of course, is more important when we’re talking about roasting and stir frying tofu. You don’t need to get a bunch or caramelization on a tofu scramble for instance, although if you’re going for a more similar texture to ground beef, a little char might do you good for more body.
Getting your tofu all toasty helps you bring out the flavors that you put into the marinade in the first place, and it also gives you intrigue in texture. Both of which make for a more fulfilling tofu experience.
What to put tofu with
So you’re reading all of this and thinking “okay, but what do I actually eat tofu with?” That’s fair. To many folks unacquainted, it looks more like a squishy, white brick than a food.
Nutritionally speaking, tofu has pretty balanced macronutrients. You’ve got fat, protein, and some carbs thrown in there for good measure. Which means that it’s a great tool for rounding out the macronutrient profile of a lot of different meals.
If a meal is lacking a source of protein or fat, tofu can slot right in neatly. I also like using it to add to snacks or salads, to bring some heartiness on board. (I don’t like to eat things that will leave me hungry in a half hour.) But if you’re not feeling particularly creative right now and would rather just glance at a list of ideas, I got you. Here are my main ways of adding tofu to my diet since going vegan.
Things to try
- Baked tofu: I like to marinate and bake or roast tofu. Then I can use it as a sort of side dish. Maybe some ramen with tofu. Or roasted potatoes and vegetable with some tofu cubes. It’s lazy, I know. But delicious and worth it.
- Tofu scramble: Yep, I make a lot of tofu scramble when left to my own devices. I wouldn’t say I do it because I miss eggs, because usually I don’t make it in a way that mimics eggs. I’ll add all sorts of different spices and herbs. Sometimes I put beans or some vegetables in it. Sometimes I’ll use it as a sort of taco filling. I really enjoy the texture and versatility of the old vegan standby—the tofu scramble.
- Make lasagna: Seriously, if you’re even thinking of going vegan and you like lasagna, this is too simple not to try. Mix medium firm tofu that’s been crumbled with onion, garlic, salt, nutritional yeast, some olive oil and lemon. (All the proportions are to taste.) It’s delicious and works perfectly as the filling for a vegan lasagna. Add your favorite vegetables and/or faux meats and you’ve got yourself a very tasty meal that you already know how to make.
- Tofu salad sandwich: A lot of vegans will talk about a chickpea salad sandwich being delicious and a good alternative to some of the other sandwiches you may miss. But have you checked out a tofu salad sandwich? Believe it or not, tofu can mimic the texture of a hard boiled egg. So when you break it up, it can become the base for a delicious sandwich.
- Tofu stew: It’s not uncommon to add tofu to a vegetable soup or stew in many asian cuisines, and I recommend it. A bean curd and vegetable soup is so comforting to me when I’m feeling under the weather. And I know there are also some flavorful Korean recipes for a stew made with soft tofu. (Although if you’re looking for a vegan soup, you’re going to avoid the fish sauces and pastes).
- Stir Fry: I’d say the most common idea for tofu is to make a stir fry with some vegetables and rice of noodles. This is a great idea, as long as you’re mindful of marinating your tofu before. And what order you’re putting things into your frying pan or wok. If you’re a beginner cook, it might be hard to anticipate the cook time of different ingredients, so I’d save this one for a little further down the line. Or just have someone who knows how to cook and who loves you help you out!
- Put it in sushi: Okay, so this one might not be as common as the other ideas. But I’m including it because I’m really enjoying it lately. Trying putting some tofu into your vegetable sushi rolls! You can marinate and fry up some firmer tofu or make more of a tofu scramble for a filling. Both are delicious. I like to use some soy sauce, sesame oil and either agave or syrup for a little balance of sweetness. Then I’ll add some ginger and pepper. But get creative and see what you like!
There are a ton of recipes and ideas online about tofu, and I recommend you check them out. These were just a few things that have worked for me. I hope they were helpful for you, and I hope after reading this you’ve grown a little more comfortable with the old vegan standby.
As always, thank you for reading. Let us know what your favorite way is to eat tofu in the comments! And if you’re interested in more vegan content, go ahead and subscribe to the blog via email to get updates.