Tofu Recipes - Cooking Light

All About Tofu

Neutral-tasting tofu is known for readily absorbing flavor from other ingredients. It adapts to any flavor profile and works in a variety of cooking methods. Nutritionally, it supplies protein and heart-healthy fats. Plus, if you buy a variety containing calcium sulfate, you can also get a dose of calcium. You’ll need to look carefully at the nutrition label to verify that the tofu you are buying is made with calcium sulfate. Nigari (magnesium chloride) is another common coagulating agent used to make tofu, but it has a lower calcium content—4 ounces of tofu made with nigari has about 200 milligrams of calcium compared to 600 milligrams found in 4 ounces of tofu made with calcium sulfate. Once opened, refrigerate tofu and use it within three to four days. When storing water-packed tofu, you’ll need to place it in an airtight container and cover it with water; change the water daily to keep it fresh.

Photo: Randy Mayor

Peanut-Crusted Tofu Triangles

Tofu is generally packaged in water to keep the product fresh. It’s best to remove some of that water from the medium, firm, and extra-firm varieties before marinating and sautéing or stir-frying it to remove excess moisture so the tofu will brown more easily.

View Recipe: Peanut-Crusted Tofu Triangles

Photo: Becky Luigart-Stayner

Tofu Steaks with Red Pepper-Walnut Sauce

The herb-flecked marinade also serves as the base of a delicious Mediterranean-style dipping sauce. Serve this dish with couscous or toasted bread to enjoy all of the sauce.

View Recipe: Tofu Steaks with Red Pepper-Walnut Sauce

Photo: Becky Luigart-Stayner

Tempura Tofu and Spring Vegetables

The batter is made with all-purpose flour, which adheres well because it contains gluten, but too much causes the food to absorb more oil. To reduce absorption we add gluten-free ingredients like rice flour and gas bubble-producing club soda.

View Recipe: Tempura Tofu and Spring Vegetables

Photo: Randy Mayor

Pan-Crisped Tofu with Greens and Peanut Dressing

Sautéing tofu cubes for this recipe gives them a nice firm texture and caramelized flavor.

View Recipe: Pan-Crisped Tofu with Greens and Peanut Dressing

Photo: Randy Mayor

Sweet Hot Tofu

With the tofu coated in an assertive sauce, this dish will win over even the pickiest eaters. Use bottled ginger and garlic to save time, and serve the flavorful concoction over steaming white rice.

View Recipe: Sweet Hot Tofu

Photo: Becky Luigart-Stayner

Hash Browns with Italian-Seasoned Tofu

These just might be the most colorful hash browns you’ve ever had. The seasoned baked tofu, a chewy, tasty form of soy, makes them a hearty main dish. Serve it with a side salad of mixed greens, tomatoes, and olives. If you’d like, add steamed fresh spinach to each plate.

View Recipe: Hash Browns with Italian-Seasoned Tofu

Photo: Becky Luigart-Stayner

Sesame Tofu Stir-Fry Over Rice

This recipe is packed with healthful ingredients: Sesame seeds offer iron, magnesium, and zinc in their tiny little packages. Slender shoots of asparagus add color and crispness to this stir-fry. Plus, green asparagus is higher in vitamins A and C and folate than the white variety. With their strong earthy fragrance and rich texture, shiitakes offer big flavor for few calories.

View Recipe: Sesame Tofu Stir-Fry Over Rice

Photo: Randy Mayor

Buddha’s Delight with Tofu, Broccoli, and Water Chestnuts

Tofu takes on the flavors of other ingredients, which makes marinating a great option to add depth of flavor and variety to a meatless dish.

View Recipe: Buddha’s Delight with Tofu, Broccoli, and Water Chestnuts

Photo: Becky Luigart-Stayner

Vietnamese Lettuce Rolls with Spicy Grilled Tofu

This dish contrasts warm and cold sensations. The tofu is pressed before grilling so it becomes firmer. The top halves of lettuce leaves make better wrappers than the bottom halves because they’re more flexible.

View Recipe: Vietnamese Lettuce Rolls with Spicy Grilled Tofu

Photo: Becky Luigart-Stayner

Szechuan-Style Tofu with Peanuts

Tofu is normally soft and crumbly, but broiling it toughens the protein and pulls out excess moisture, giving the tofu a firm texture. Preheat the broiler, and then arrange the tofu in a single layer on a foil-lined jelly-roll pan coated with cooking spray; broil the tofu for 14 minutes or until it’s golden.

View Recipe: Szechuan-Style Tofu with Peanuts

Photo: Johnny Autry

Jungle Curry with Tofu

Tofu is normally soft and crumbly, but broiling it toughens the protein and pulls out excess moisture, giving the tofu a firm texture. Preheat the broiler, and then arrange the tofu in a single layer on a foil-lined jelly-roll pan coated with cooking spray; broil the tofu for 14 minutes or until it’s golden.

View Recipe: Jungle Curry with Tofu