If you are a vegetarian or want to leave animal-based protein sources for a while without sacrificing on the protein-rich food, tofu is for you. But, for the bland taste of it or otherwise, if you find it difficult to switch to it, here are some steps that can help you prepare tofu the right way.

  1. The Choice is yours

You have to decide on what type of tofu you like to eat. Some like silken while some like soft-firm. Some like very firm and it goes on and on. You can easily read the labels on the pack and decide which one to go with. For example, people prefer silken tofu because it is creamy and soft and feels more like gelatin or pudding.

For many recipes from tofu is quite the popular one. In a recipe that has to do baking, a lot of handling and all, people go for a firm or extra-firm tofu only.

  1. Prepare the Tofu Slices
  • For most of the recipes you will be using firm tofu, and this step is especially for it.
  • You will have to cut the packet and cut slices of the tofu as many as you require. These can be circles or squares as the packet you are using.
  • You will have to drain the water from them completely before using it. For example, use paper towels or clean cloth to place the slices on them and put some weight for the top portion to absorb too.
  • You can then place them in a refrigerator overnight too for making them non-watery. Only after this step, go ahead with cutting cubes or dicing the tofu as required. If not, use the same sizes for uses like a grill.
  1. Come to Seasoning or Sauté
  • You can use some marination base that is based on citrus products like lime, salt, vinegar or soy.
  • If the tofu was pre-marinated skip this step.
  • You can go straight to tossing the tofu in cornstarch to give it a crisp look.
  • Or, sauté the tofu pieces in a large skillet with oil and some seasoning till they become golden brown in color. For frying, this would be the final step for deep frying tofu for like 7 to 10 minutes in hot oil.
  1. For Broiling the Tofu
  • If you want to do broiling, soak the tofu in the marination base as mentioned above for like 15 minutes.
  • Obviously, skip this step for pre-marinated tofu.
  • You can cover them now with a baking sheet and go ahead with a light coating of vegetable oil.  Now, place the tofu on the foil and broil for about 5 minutes.
  1. For Scrambles
  • The way to scramble the tofu is easier than preparing dense cubes or dices.
  • After you have drained and made them ready, just use clean hands to scramble them up in a nice bowl, with the veggies and other stuff that you wish to use, and add the tofu into it. Keep stirring with some sauce and cook for like 3 minutes.
  • Add salt and pepper, and you are done.

What is the best way to prepare tofu?

Pan-frying is the easiest, least fussy way to cook up a batch of ultra-crispy cubes of tofu. After pressing and draining as much liquid from the block as possible, cut the tofu into cubes, sticks, or wedges, then toss it with cornstarch until all the pieces are well-coated.

Does tofu need to be cooked?

Technically, tofu does not need to be cooked. It is ready to eat straight out of the package. The most common tofu to eat raw is silken tofu. It’s often used in vegan desserts to achieve a creamy texture.

What is the healthiest way to cook tofu?

Healthy Ways to Cook Tofu
  1. Scramble It. Tofu can be made into a vegetable-infused scramble and eaten as a substitute for scrambled eggs.
  2. Grill It. Tofu is a low-fat and cholesterol-free grilling option.
  3. Make it Crispy. By covering tofu slices in a small amount of cornstarch before cooking, it will become crispy.
  4. Bake It.

How do you press tofu?

Wrap the block of tofu in a clean tea towel then put it on a large plate with a lip. Put something heavy such as a frying pan on top, weight it down further with cans and jars, and leave for 30 mins.

Why is tofu bad for you?

Like most plant foods, tofu contains several antinutrients. These include: Trypsin inhibitors: These compounds block trypsin, an enzyme needed to properly digest protein. Phytates: Phytates can reduce the absorption of minerals, such as calcium, zinc, and iron.

What happens if you don’t press tofu?

Ever. Here’s the problem: you haven’t pressed your tofu. Not only does pressing tofu mean a firmer end product, but it also means that the tofu will hold its shape better. Pressing also results in better tasting tofu because expelling the flavorless water allows the flavors of the marinade to soak in better.

Do you need to press tofu for soup?

Unless you do this, the tofu will fall apart and lose all shape. Even firm and extra-firm tofu requires some pressing in order to be effective in most recipes. Pressing improves the texture of tofu and is essential when it will be fried.

How long should I Marinate tofu?

Let it marinate for at least 15 minutes, though he longer you can let the tofu marinate, the more flavorful it will be.

Can you eat tofu raw?

While tofu comes in a variety of textures — silken, firm, and extra firm — technically any of them can be eaten raw. Before enjoying raw tofu, drain off any excess liquid from the packaging.

Is tofu good for weight loss?

Tofu makes for a healthy, low-calorie, nutritious food choice for weight loss. The high protein content in Tofu helps to fill you up, and keep your appetite controlled. Protein is also an otherwise very important nutrient for the body, and tofu helps provide a major portion of the recommended daily intake of protein.

Does tofu expire in fridge?

Interesting facts about Tofu:

Once opened, it must be refrigerated and its shelf life remains at 3-5 days. If it was purchased in the refrigerator section at the grocery, it should remain remain refrigerated.

Is tofu a healthy food?

Not only is tofu a great source of protein, it is also packed with calcium, selenium, manganese, iron, and magnesium. What it lacks in fiber it makes up for in mineral content. Unlike many animal sources of protein, tofu is low in saturated fat and is a good source of heart-healthy unsaturated fats.

How often should you eat tofu?

You may be surprised to find out that I (a Registered Dietitian) eat soy foods, like tofu and tempeh, at least 2-3 times per week.

Which is healthier chicken or tofu?

Tofu nutrition

This meatless option is a staple for vegetarians, and rightfully so. It boasts more fiber, calcium, iron, magnesium, zinc and folate than chicken and contains fewer calories.

Does tofu give you gas?

But be forewarned: Processed soy (which includes tofu) can cause serious puff. It has estrogen-like effects in the body, which contribute to bloating.

Is tofu easy on the stomach?

A: Those following a vegan diet need to ensure they get adequate protein for healing and recovery and may also need to minimize high FODMAP and high fiber foods. Tofu, walnuts, oats, and algae are all easy to digest foods and can be great staples in addition to the vegan options this article lists.

Does tofu make you gain weight?

Less processed soy foods include tofu, edamame or soy beans, and soy milk. Aside from the misguided belief soy can cause weight-gain, people may avoid it for two other reasons. Some claim it’s an “estrogenic,” meaning it can increase the amount of estrogen hormone in your body.

Does soy make you poop?

When taken by mouth: It is LIKELY SAFE to eat foods or products containing soy protein. Dietary supplements containing soy extracts are POSSIBLY SAFE when used for up to 6 months. Soy can cause some mild stomach and intestinal side effects such as constipation, bloating, and nausea.