Tofu might seem intimidating if you’ve never cooked with it, but it’s one of the most versatile and nutritious ingredients you can add to your kitchen repertoire. Whether you're new to plant-based eating or just curious about tofu, this guide will walk you through everything you need to know: the types of tofu, essential cooking tips, and easy, mouth-watering recipes to get you started.

1. What is Tofu?

Tofu, also known as bean curd, is made by coagulating soy milk and pressing the curds into solid blocks. It's been a staple in Asian cuisines for centuries and is loved for its high protein content and ability to absorb flavours. It’s also cholesterol-free, making it a healthy choice for anyone looking to diversify their diet.

2. Types of Tofu

Tofu comes in several textures, each suitable for different types of recipes. Here’s a breakdown:

• Silken Tofu: Creamy and soft, perfect for smoothies, soups, or desserts.

• Soft Tofu: Slightly firmer than silken but still delicate. Great for soups like miso or blending into dips.

• Firm Tofu: A versatile option that holds its shape. Ideal for stir-fries and grilling.

• Extra-Firm Tofu: The sturdiest type, perfect for frying, baking, or crumbling into scrambles.

• Super-Firm Tofu: Dense and ready to slice or cube, it requires minimal pressing and is great for hearty dishes.

3. Tips for Cooking Tofu

Mastering tofu requires a few key techniques:

1. Press It: For firmer tofu, remove excess water by pressing it between paper towels and placing a heavy object on top. This step is crucial for crispier textures.

2. Marinate: Tofu absorbs marinades beautifully. For the best results, let it soak for at least 30 minutes.

3. Don’t Overcrowd the Pan: When frying tofu, give it space to crisp up evenly.

4. Experiment with Cooking Methods: Tofu can be baked, sautéed, grilled, crumbled, or blended. Explore different methods to find your favourites.

4. Tasty Recipes to Try

Here are three simple recipes to kick-start your tofu journey:

1. Crispy Tofu Stir-Fry

Ingredients:

• Firm tofu, cubed and pressed

• Your favourite stir-fry veggies

• Soy sauce, garlic, and ginger for seasoning

Method: Coat tofu cubes in cornstarch and pan-fry until golden. Toss with stir-fried vegetables and a savoury soy-ginger sauce.

2. Silken Tofu Smoothie

Ingredients:

• Silken tofu

• Frozen fruit (berries or mango work well)

• Plant-based milk and a touch of sweetener

Method: Blend everything until smooth for a creamy, protein-packed drink.

3. Baked Tofu Bites

Ingredients:

• Extra-firm tofu, cubed

• Olive oil, soy sauce, garlic powder, and paprika

Method: Marinate tofu in the seasoning mix, then bake at 375°F (190°C) for 25–30 minutes until crispy.

Why Tofu Deserves a Spot on Your Plate

Tofu isn’t just nutritious and delicious—it’s an eco-friendly protein option that supports a more sustainable planet. Incorporating tofu into your meals helps reduce the demand for resource-intensive animal products, benefiting the environment while nourishing your body.