Except you’re a diehard vegan, you most likely don’t consider tofu as essentially the most appetizing meals. However this seemingly primary block of soy is filled with potential, and there are such a lot of various kinds of tofu to work with!

In just some easy steps, you may create a brilliant tasty supply of plant-based protein that’s crispy or creamy, spicy or smoky, candy or savory — you identify it.

All it takes is deciding on the correct of tofu and making ready it appropriately. Utilizing silken tofu in a stir-fry will result in a soggy mess, whereas making an attempt to mix extra-firm tofu into your smoothie will doubtless end in a chunky consistency.

Keep away from kitchen disasters by following this information to cooking with various kinds of tofu.

What Is Tofu?

Tofu is comprised of soybeans and water (basically, soy milk) with added coagulant, most frequently nigari (liquid that is still after salt is faraway from seawater). It is available in two completely different consistencies: “block” or “common” tofu, and silken tofu. The distinction is that block tofu is pressed, so it has much less water, and due to this fact usually retains its form higher.

“Tofu is reasonably priced, versatile, nutritious, and scrumptious. It may be utilized in each savory and candy purposes and usually takes on the flavour of no matter you prepare dinner it with,” says vegan chef Lauren Kretzer.

Forms of Tofu

Right here’s a breakdown of the completely different tofu varieties you’ll encounter, and the most effective methods to make use of each.

Tremendous-firm tofu

Tremendous-firm block tofu has the least water and essentially the most protein — about 11 grams per 3 ounces. It’s a hearty, chewy tofu that’s nice once you need a “meaty” protein however don’t need precise meat.

Since this tofu is denser, it isn’t the most effective at absorbing marinades. As an alternative, prepare dinner it with a glaze or one thing like a wholesome barbecue sauce or gravy.

Greatest to make use of: stir-fried, pan-fried, grilled, baked, crumbled, in sandwiches, as kebabs, as nuggets.

Additional-firm tofu

Only a tad much less dense than super-firm tofu is extra-firm block tofu. That is nonetheless a superb supply of protein, with about 9 grams per 3 ounces.

You need to use extra-firm tofu in the identical methods you’d use super-firm tofu, so don’t stress if you happen to can solely discover one in your grocery store.

Greatest to make use of: stir-fried, pan-fried, grilled, baked, crumbled, in sandwiches, as kebabs, as nuggets.

Agency tofu

Happening in protein and firmness and up in water content material is agency tofu, which has about 7 grams of protein per 3 ounces. That is the tofu to seize if you happen to’re unsure what to make use of, or if you happen to simply wish to preserve tofu readily available, because it’s essentially the most versatile.

Because the identify says, it’s agency sufficient the place it gained’t disintegrate as you’re employed with it (except you determine to crumble it), however if you happen to occurred to drop a block on the counter from excessive up, it most likely would disintegrate.

That porous texture additionally makes it a superb marinade absorber — so long as you press it first (see under).

Greatest to make use of: stir-fried, pan-fried, baked, scrambled, in soups, in sandwiches, as vegan “feta” or “ricotta.”

Medium tofu

The considerably delicate medium block tofu needs to be dealt with rigorously, so don’t attain for this once you wish to stir-fry good, neat blocks of tofu.

As an alternative, the silkier consistency is an effective way so as to add a creamy be aware to recipes and about 6 grams of protein per 3 ounces.

Greatest to make use of: in miso soup (cubed), in dressings, in dips, in creamy casseroles, in chilly dishes (like tofu caprese salad).

Gentle tofu

As you would possibly guess, tender block tofu has essentially the most water of the block tofus, nevertheless it nonetheless presents presents up about 5 grams to 7 grams of protein per 3 ounces. Be light as you deal with tender tofu, because it tends to interrupt aside simply.

It lends a creamy consistency and trace of milky taste to dishes, making it good for recipes that decision for mixing and pureeing.

Greatest to make use of: in smoothies, in sauces, in dips, in dressings, in puddings, in vegan cheesecake, to interchange eggs in baked items.

Silken tofu

In comparison with block tofu, silken tofu has larger water content material as a result of it’s unpressed. Silken tofu has a silky texture (therefore the identify) and falls aside simply. It shouldn’t be pressed; as an alternative, silken tofu is supposed for use straight from the container.

It is available in tender, agency, and additional agency varieties, however since all of them have excessive water content material, you may typically use these sorts of silken tofu interchangeably in recipes. Nonetheless, protein content material will differ relying on the sort.

Greatest to make use of: in smoothies, in sauces, in dips, in dressings, in puddings, in vegan cheesecake, to interchange eggs in baked items

How you can Press Tofu

If a tofu recipe requires urgent the tofu, you most likely don’t wish to omit that step. Urgent helps take away water so the tofu has a firmer texture, ensuring your recipe doesn’t wind up with an excessive amount of liquid.

More often than not you’ll solely press agency, extra-firm, and super-firm block tofu, as the opposite tofu is simply too delicate to press.

To press tofu, you should purchase a tofu press, nevertheless it’s not completely obligatory. In case you don’t have a press:

• Place the tofu between paper towels or dish towels on a chopping board or plate.
• Place one other plate or dish on high and weigh that down with heavy objects like cans of beans, cookbooks, or extra plates.
• Let the tofu drain for at the least 20 minutes. Then it’s prepared in your recipe!

Completely different Methods to Prepare dinner Tofu

You may put together the various various kinds of tofu in many various methods. Head to the kitchen and experiment with among the following to see what you want greatest.

1. Baked tofu

After urgent extra-firm tofu, marinate it, then bake it till golden, stirring each 10 to fifteen minutes.

Kretzer suggests marinating in tamari and sesame oil. “The sides get golden and crisp, and I exploit it in sandwiches, sliced on salads, or simply served with some sauteed broccoli and potatoes.”

2. Fried tofu

Press extra-firm tofu. Dice and coat it in cornstarch and another seasonings. Pan-fry in a small quantity of oil till crispy on all sides. Or, attempt making it in an air fryer!

3. Tofu dips

Use silken tofu as an alternative of bitter cream or yogurt as the bottom for creamy dips.

4. Tofu sauces and dressings

Somewhat than utilizing heavy cream to make pasta sauces and salad dressings, puree tender or silken tofu along with your different elements. “I put some silken tofu in a blender with lemon juice, olive oil, garlic, and capers, and it makes an amazing vegan Caesar dressing,” Kretzer says.

5. Tofu nuggets

Press a block of extra-firm tofu, then reduce into nugget-size items. One piece at a time, coat in batter, after which in breading. Place on a baking sheet and bake till golden brown, turning at the least as soon as.

6. Tofu “egg” salad

Use agency tofu and mash it up to make use of as a alternative for eggs in your typical recipe. Kretzer likes so as to add turmeric, vegan mayo, and chopped celery and pink onion.

7. Tofu ricotta

Press agency tofu. Crumble right into a meals processor and add lemon juice, dietary yeast, garlic powder, salt, and any seasonings you want. Course of to a ricotta-like consistency.

8. Tofu feta

Press agency tofu and reduce it into cubes. In a bowl, mix miso, lemon juice, garlic, herbs, salt, and a bit of water. Add it to the cubed tofu and toss to coat properly. Let marinate within the fridge for at the least half-hour, then use it as you’d feta.

9. Tofu smoothies

Mix silken or tender tofu along with your different elements instead of milk or yogurt for a brilliant silky smoothie.