Unless you’re a diehard vegan, you most likely don’t consider tofu as essentially the most appetizing meals. But this seemingly fundamental block of soy is stuffed with potential, and there are such a lot of various kinds of tofu to work with!
In only a few easy steps, you possibly can create an excellent tasty supply of plant-based protein that’s crispy or creamy, spicy or smoky, candy or savory — you title it.
All it takes is deciding on the proper of tofu and making ready it accurately. Using 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 probably end in a chunky consistency.
Avoid kitchen disasters by following this information to cooking with various kinds of tofu.
What Is Tofu?
Tofu is made out 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 “regular” tofu, and silken tofu. The distinction is that block tofu is pressed, so it has much less water, and due to this fact typically retains its form higher.
“Tofu is affordable, versatile, nutritious, and delicious. It can be used in both savory and sweet applications and generally takes on the flavor of whatever you cook it with,” says vegan chef Lauren Kretzer.
Types of Tofu
Here’s a breakdown of the completely different tofu varieties you’ll encounter, and the perfect methods to make use of each.
Super-firm tofu
Super-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 while you desire a “meaty” protein however don’t need precise meat.
Since this tofu is denser, it isn’t the perfect at absorbing marinades. Instead, cook dinner it with a glaze or one thing like a wholesome barbecue sauce or gravy.
Best to make use of: stir-fried, pan-fried, grilled, baked, crumbled, in sandwiches, as kebabs, as nuggets.
Extra-firm tofu
Just a tad much less dense than super-firm tofu is extra-firm block tofu. This remains to be a very good supply of protein, with about 9 grams per 3 ounces.
You can use extra-firm tofu in the identical methods you’d use super-firm tofu, so don’t stress in case you can solely discover one in your grocery store.
Best to make use of: stir-fried, pan-fried, grilled, baked, crumbled, in sandwiches, as kebabs, as nuggets.
Firm tofu
Going down in protein and firmness and up in water content material is agency tofu, which has about 7 grams of protein per 3 ounces. This is the tofu to seize in case you’re unsure what to make use of, or in case you simply need to hold tofu readily available, because it’s essentially the most versatile.
As the title says, it’s agency sufficient the place it received’t disintegrate as you’re employed with it (except you determine to crumble it), however in case you occurred to drop a block on the counter from excessive up, it most likely would disintegrate.
That porous texture additionally makes it a very good marinade absorber — so long as you press it first (see under).
Best 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 must be dealt with fastidiously, so don’t attain for this while you need to stir-fry good, neat blocks of tofu.
Instead, 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.
Best to make use of: in miso soup (cubed), in dressings, in dips, in creamy casseroles, in chilly dishes (like tofu caprese salad).
Soft tofu
As you would possibly guess, comfortable block tofu has essentially the most water of the block tofus, nevertheless it nonetheless provides provides up about 5 grams to 7 grams of protein per 3 ounces. Be light as you deal with comfortable 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.
Best to make use of: in smoothies, in sauces, in dips, in dressings, in puddings, in vegan cheesecake, to switch eggs in baked items.
Silken tofu
Compared to dam tofu, silken tofu has greater water content material as a result of it’s unpressed. Silken tofu has a silky texture (therefore the title) 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 comfortable, agency, and further agency varieties, however since all of them have excessive water content material, you possibly can usually use these sorts of silken tofu interchangeably in recipes. However, protein content material will range relying on the kind.
Best to make use of: in smoothies, in sauces, in dips, in dressings, in puddings, in vegan cheesecake, to switch eggs in baked items
How to Press Tofu
If a tofu recipe requires urgent the tofu, you most likely don’t need to omit that step. Pressing helps take away water so the tofu has a firmer texture, ensuring your recipe doesn’t wind up with an excessive amount of liquid.
Most of the time 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 buy a tofu press, nevertheless it’s not completely needed. If you don’t have a press:
- Place the tofu between paper towels or dish towels on a slicing board or plate.
- Place one other plate or dish on prime and weigh that down with heavy objects like cans of beans, cookbooks, or extra plates.
- Let the tofu drain for a minimum of 20 minutes. Then it’s prepared in your recipe!
Different Ways to Cook Tofu
You can put together the various various kinds of tofu in many alternative 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 edges get golden and crisp, and I use it in sandwiches, sliced on salads, or just served with some sauteed broccoli and potatoes.”
2. Fried tofu
Press extra-firm tofu. Cube 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
Rather than utilizing heavy cream to make pasta sauces and salad dressings, puree comfortable or silken tofu along with your different substances. “I put some silken tofu in a blender with lemon juice, olive oil, garlic, and capers, and it makes a great 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 a minimum of as soon as.
6. Tofu “egg” salad
Use agency tofu and mash it up to make use of as a substitute for eggs in your common recipe. Kretzer likes so as to add turmeric, vegan mayo, and chopped celery and purple 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 need. Process 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 slightly water. Add it to the cubed tofu and toss to coat properly. Let marinate within the fridge for a minimum of half-hour, then use it as you’ll feta.
9. Tofu smoothies
Blend silken or comfortable tofu along with your different substances rather than milk or yogurt for an excellent silky smoothie.
