Except you’re a diehard vegan, you most likely don’t consider tofu as essentially the most appetizing meals. However this seemingly fundamental block of soy is filled 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 a brilliant tasty supply of plant-based protein that’s crispy or creamy, spicy or smoky, candy or savory — you title it.

All it takes is choosing the proper of tofu and getting 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 possible lead to a chunky consistency.

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

What Is Tofu?

Tofu is constructed from 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 subsequently typically 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 cook dinner it with,” says vegan chef Lauren Kretzer.

Varieties of Tofu

Right here’s a breakdown of the completely different tofu sorts you’ll encounter, and one of the best 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 if you desire a “meaty” protein however don’t need precise meat.

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

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

Further-firm tofu

Only a tad much less dense than super-firm tofu is extra-firm block tofu. That is nonetheless an excellent 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 when you can solely discover one in your grocery store.

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

Agency tofu

Taking place 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 when you’re undecided what to make use of, or when you simply wish to preserve tofu readily available, because it’s essentially the most versatile.

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

That porous texture additionally makes it an excellent marinade absorber — so long as you press it first (see beneath).

Finest 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 rigorously, so don’t attain for this if you wish to stir-fry good, neat blocks of tofu.

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

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

Smooth tofu

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

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

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

Silken tofu

In comparison with block 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 a substitute, silken tofu is supposed for use straight from the container.

It is available in mushy, agency, and additional 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. Nevertheless, protein content material will differ relying on the kind.

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

The way to 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 just too delicate to press.

To press tofu, you should purchase a tofu press, however it’s not completely crucial. In the event 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 prime and weigh that down with heavy objects like cans of beans, cookbooks, or extra plates.
• Let the tofu drain for no less than 20 minutes. Then it’s prepared on your recipe!

Totally different Methods to Prepare dinner Tofu

You may put together the numerous various kinds of tofu in many alternative methods. Head to the kitchen and experiment with a few of 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 some other 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 a substitute of bitter cream or yogurt as the bottom for creamy dips.

4. Tofu sauces and dressings

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

5. Tofu nuggets

Press a block of extra-firm tofu, then lower 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 no less than 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 ordinary 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 need. Course of to a ricotta-like consistency.

8. Tofu feta

Press agency tofu and lower it into cubes. In a bowl, mix miso, lemon juice, garlic, herbs, salt, and somewhat water. Add it to the cubed tofu and toss to coat effectively. Let marinate within the fridge for no less than half-hour, then use it as you’ll feta.

9. Tofu smoothies

Mix silken or mushy tofu along with your different components rather than milk or yogurt for a brilliant silky smoothie.