Once you learn how to cook tofu you’ll gain a new appreciation for this ancient ingredient. It’s versatile and nourishing — below are three easy, delicious tofu recipes to get you started, plus information about soy safety.
I didn’t always like tofu. As a kid visiting my dad, who loves tofu, I avoided the marinated blocks and stuck to rice and sauce. I was picky, and couldn’t get past its texture or the unfamiliar name.
Now I appreciate tofu’s versatility. I’ve enjoyed it in creamy vegan desserts, turned into crispy “tenders,” fermented for deep umami, used as a hearty breakfast filling and a savory late-night snack. Over time I began to understand why my dad is such a fan.
Table of Contents
- What is tofu?
- Nutrition
- GMO
- Estrogen
- Easy Tofu Scramble | How to Cook Tofu Recipe
- Crispy Tofu Tacos | How to Cook Tofu Recipe
- How to Cook Tofu: Easy & Delicious Tofu Recipes
What is tofu?
Tofu was first made in China over 2,000 years ago. It’s a bean curd produced by turning soybeans into milk and curdling that milk to form blocks with different textures: silken, soft, firm, and extra-firm. Tofu is a traditional staple across many Asian cuisines and has become widely used around the world. In Western countries it’s often associated with vegetarian and vegan cooking, but in Asia it’s a common everyday food enjoyed by many, not just those avoiding meat.
Nutrition
Tofu is an excellent plant-based protein. Soybeans contain all essential amino acids, so tofu is a complete protein. It’s also a good source of calcium, iron, magnesium, manganese, copper, selenium, omega-3s, zinc, and B vitamins. Soy contains phytonutrients that may help lower disease risk. Research links soy consumption with reduced risk for certain cancers and can contribute to lower cholesterol and reduced heart disease risk. Replacing some animal products with nutrient-dense plant foods like tofu can help support heart and overall health.
There’s a lot of debate about soy, but populations with traditional soy-rich diets, like in parts of China and Japan, have historically had lower rates of heart disease and some cancers. Diet is one of many factors affecting health, but the evidence supports including soy as part of a balanced plant-forward diet.
GMO
Many people worry that all soy is genetically modified. While a large portion of US-grown soy is GMO, most of that goes into processed ingredients and animal feed. Minimally processed soy foods like traditionally made tofu are commonly non-GMO and often organic — check labels when shopping. To avoid highly processed GMO-derived ingredients, limit processed foods and rely on whole or minimally processed plant foods.
Estrogen
Another common concern is phytoestrogens in soy. Many plant foods contain phytoestrogens — flaxseed, oats, lentils and more — and these foods are healthful. Studies generally show that moderate soy intake does not cause feminizing effects in men or increase reproductive cancers, and may offer protective benefits. People with specific medical concerns should consult their healthcare provider, but for most people moderate soy consumption is safe and nutritious.
With those questions addressed, let’s get cooking. Tofu is affordable, accessible, nutritious, and easy to prepare. Below are three simple recipes to help you get started.
Easy Tofu Scramble | How to Cook Tofu
Ingredients
- 1 tablespoon grapeseed oil (or other cooking oil)
- 1/2 yellow onion, diced
- 2 cloves garlic, minced
- 1/2 red bell pepper, diced
- 1 block firm tofu, pressed and mashed
- 1–2 vegan sausages, diced (optional)
- 2 tablespoons nutritional yeast
- 1/2 teaspoon turmeric
- 1 teaspoon salt, plus more to taste
- 1 teaspoon black pepper
- Cayenne pepper to taste (optional)
Instructions
- Warm oil in a large skillet over medium heat.
- Sauté the onion, garlic, and red pepper until the onion is translucent.
- Add the mashed tofu and vegan sausage (if using) with 1/2 teaspoon salt. Stir and cook about 10 minutes, stirring halfway through.
- Add nutritional yeast, turmeric, remaining salt, black pepper, and cayenne if using. Stir to combine.
- Cook another 5 minutes, then serve.
Crispy Tofu Tacos | How to Cook Tofu
Ingredients
- 2 tablespoons grapeseed oil (or other cooking oil)
- 1 block extra-firm tofu, pressed and cubed
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- 1/2 teaspoon salt
- 8 corn tortillas
- 4 leaves romaine lettuce, chopped
- 1/2 cup salsa
- 1 avocado, sliced or mashed
- 1/4 cup red onion, thinly sliced (or pickled red onions)
Instructions
- Place cubed tofu in a bowl. Sprinkle cumin, chili powder, and salt over it, tossing to coat.
- Warm oil in a skillet over medium-high heat.
- Add tofu and spread cubes evenly in the pan.
- Cook about 5 minutes, then flip the tofu. Continue flipping every 5 minutes until all sides are golden and crispy (about 30 minutes total).
- Warm tortillas and keep them wrapped in a towel to stay warm.
- Fill tortillas with crispy tofu, romaine, salsa, avocado, and red onion. Serve.
How to Cook Tofu: Easy & Delicious Tofu Recipes
Ingredients
Pizza Dough
- 1/2 teaspoon sugar
- 1/2 envelope active dry yeast
- 3/4 cup water (about 110°F)
- 2 cups white whole wheat, bread, or all-purpose flour (+ more for kneading)
- 1 teaspoon kosher salt
- 4 teaspoons olive oil
- Cornmeal for sprinkling
Tofu Cheese
- 1 block firm organic tofu
- 1/2 cup nutritional yeast
- 1 teaspoon apple cider vinegar
- 1 1/2 teaspoons sea salt
Instructions
Pizza dough
- Combine water, yeast, and sugar in a bowl and stir.
- Mix flour and salt in a separate bowl.
- Make a well, pour in the yeast mixture, stir, then knead by hand.
- Form the dough into a ball and place in a lightly oiled bowl.
- Cover and let rise about one hour until doubled.
Tofu Cheese & Assembly
- Make the tofu cheese by blending tofu, nutritional yeast, apple cider vinegar, and salt until smooth. Set aside.
- Once dough has risen, divide and shape into balls, let rest 10 minutes.
- Preheat oven to 500°F. Sprinkle cornmeal on a baking sheet and press dough into thin crusts.
- Top with sauce, spread tofu cheese over the sauce, add basil or other toppings, and bake 10–12 minutes. Serve immediately.
Explore more tofu and tempeh ideas on the blog for additional inspiration. Try simple roasted or sauced tofu preparations and experiment with different spices and preparations to find what you enjoy most.