by Robin Asbell, as appeared in Minnesota Veg Living, Issue 10

April 29, 2024

If tofu is new to you, you may be surprised to know that it’s not new. Tofu has provided inexpensive, environmentally responsible and tasty protein for more than 2,000 years.

Cooking with tofu is easy, once you get familiar with the different types of tofu and find your favorite ways of preparing them.

Get to know the different types

You may have seen aseptic boxed silken tofu on the shelf. This is a Japanese style that is made by thickening soy milk into a smooth, silky block. This is the tofu you want for the delicate cubes that float in miso soup, or to puree for a vegan frittata, cheesecake, or creamy dressing.

For most applications, you’ll want to use water-packed, refrigerated tofu. It comes in soft, firm, and extra-firm varieties, and every brand has a slightly different style. It has a porous texture and can be sliced and cubed without breaking.

Pressing tofu

You may have heard that you must press the tofu, but it’s really not that fussy. To use, just drain the water and wrap the tofu in a clean towel. If you want to press, place a cutting board on top and put a heavy pot or some cans on that, balancing so that the tofu bears the weight. The more firm the tofu, the less need for pressing, as it’s already been compressed for you.

Marinating and baking tofu

To make marinated and baked tofu, simply slice the block of tofu and combine it with your favorite marinade. It can be as simple as a blend of soy sauce, a dash of rice vinegar, and a bit of sesame or olive oil, or a bottled balsamic vinaigrette. Submerge the tofu and let rest in the refrigerator for at least an hour or until time to cook. Preheat the oven to 400°F, and then place the marinated pieces on an oiled pan and bake to desired firmness. Or, feel free to air-fry them for extra crispiness.

Scrambling tofu

To scramble, crumble tofu and add seasonings like herbs, salt, nutritional yeast, and miso, and then fry in an oiled pan — a wok is nice, but a sauté pan works, too. For a stir-fried dish, cube the tofu and fry in an inch of hot oil, and then drain on paper towels before adding to the stir-fried vegetables.

For more ideas, visit my website at robinasbell.com. Tofu is so versatile and easy to cook with, you’re sure to find a recipe to put on repeat!

Robin’s bio

Robin Asbell is the author of 11 cookbooks, focusing on plant-forward global foods, and she developed the recipes for #Eat Meat Less, for the Jane Goodall Institute in 2021. Her most recent cookbook is Vegan Meal Prep: A 5-Week Plan with 125 Ready-to-Go Recipes (Robert Rose). A veteran of both restaurant and bakery work, she develops recipes for both corporate clients and print. Follow her Instagram and Facebook pages @robinasbell.