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Wondering what to make with tofu? We got a whole list of amazing ideas to try out.
If you’ve ever searched for plant-based sources of protein, tofu is one food item you’re likely to have heard about or come in contact with.
Made from soybean, this protein-rich food item is a star in a lot of vegan and vegetarian recipes you’ll find today, and for very good reasons too.
Apart from being nutrient-rich and satisfying, it’s also pretty versatile, and can be adopted to a wide variety of dishes. And with the right recipes, it tastes super amazing too.
In this post, you’ll discover the benefits of tofu, how it is made, the different types out there, as well as 35 of the very best tofu recipes to satisfy your cravings.
From breakfast, to lunch, to dinner, there’s no end to the number of yummy dishes you can make with this soybean derivative.
These plant-based delicacies easily replace traditional meat-filled ones, without any drop in flavor or yumminess. Not to mention they’re super easy to make, in just a few steps too.
Alright. Let’s get straight into it.
Tofu 101
Although it started out as part of a Chinese cuisine, tofu has gained popularity in the western societies in the recent years. But what exactly is it and how is it made?
Tofu, like tempeh, miso and okara, are products obtained from soybeans. In the case of tofu, the soybeans are first soaked and grounded to obtain soy milk. The resulting soy milk is then coagulated and pressed afterwards.
The pressing is done to remove moisture. The degree or level of pressing involved depends on the type or texture of tofu you’re trying to get. As a general rule of thumb, the longer it’s pressed, the more moisture is drained and the firmer it becomes.
There are several types of tofu, corresponding to the different degrees of pressing applied.
- Silken tofu
- Soft
- Medium
- Firm
- Extra firm
Tofu Nutrition
Most people know tofu as a good source of plant-based protein, which it is, but it doesn’t stop there.
It also boasts of a wide variety of important nutrients, like calcium, manganese, copper and selenium, as well as several vitamins too.
When it comes to protein, it is important to find a source that contains all the 9 essential amino acids. It’s worth noting that not all plant-based protein sources contain all 9.
The good news is, tofu does, making it a complete plant-based protein source to enjoy. A half cup serving of firm tofu contains;
- 22g of protein
- 11g of fat
- 3.5g of carbs (of which 2.9 is fiber)
- And 181 calories
35 Amazing Tofu Recipes
1) Spicy Baked Peanut Butter Tofu
Get the recipe at – Choosing Chia
2) Sweet and Sour Tofu
Get the recipe at – Jessica In The Kitchen
3) Crispy air fryer tofu
Get the recipe at – This Healthy Kitchen
4) Mediterranean Grilled Tofu Skewers
Get the recipe at – Crowded Kitchen
5) Easy Curry Tofu Scramble
Get the recipe at – Wander Wellness
Also See: 15 High Protein Vegan Breakfasts To Kickstart Your Day
6) Tofu Ramen
Get the recipe at – A Couple Cooks
7) Tofu Mac And Cheese
Get the recipe at – The Hidden Veggies
8) Pineapple Ginger Tofu
Get the recipe at – Vegetarian Mama
9) Smoked Tofu Sushi
Get the recipe at – Connoisseurus Veg
10) Cheesy Tofu Meatballs
Get the recipe at – Easy Cheesy Vegetarian
Also See: 31 Tasty High Protein Vegan Dinners To Satisfy Your Cravings
11) Crispy Peanut Tofu Noodle Bowl
Get the recipe at – Lucy And Lentils
12) Banh Mi Sandwich
Get the recipe at – Love And Lemons
13) Vegan Mushroom Tofu Veggie Burgers
Get the recipe at – Mindful Avocado
14) Easy Kung Pao Tofu
Get the recipe at – Nora Cooks
15) Spicy Vegetarian Tofu Tacos
Get the recipe at – The Toasted Pine Nut
Also See: 40 Irresistible Keto Mexican Recipes You’ve Got To Try Today
16) Tofu Tikka Masala
Get the recipe at – We Are So Vegan
17) Korean Tofu Soup
Get the recipe at – Darn Good Veggies
18) Black Pepper Tofu Quinoa Salad
Get the recipe at – Full Of Plants
19) Golden Tofu Coconut Curry
Get the recipe at – Simple Veganista
20) Pan-Fried Sesame Garlic Tofu
Get the recipe at – Table For Two
Also See: 32 Drool-Worthy One Pan Skillet Meals To Make Today
21) Spicy Cold Tofu
Get the recipe at – The Woks Of Life
22) Mango “Burrito” Bowls with Crispy Tofu and Peanut Sauce
Get the recipe at – Cookie And Kate
23) Lemon Pepper Tofu Nuggets
Get the recipe at – This Savory Vegan
24) Sweet and Spicy Sriracha Tofu
Get the recipe at – Peas And Crayons
25) Tofu Pizza
Get the recipe at – Just One Cookbook
Also See: 25+ Vegan Pizza Recipes Even Meat-Eaters Will Love
26) Vegan Sheet Pan Frittata
Get the recipe at – Jessica In The Kitchen
27) Smoky Chipotle Maple Tofu Sandwich
Get the recipe at – Simple Veganista
28) Tofu Pancakes
Get the recipe at – Anna Banana
29) Crispy Breaded Tofu Sticks
Get the recipe at – Plant-Based On A Budget
30) Hoisin Tofu Lettuce Wraps
Get the recipe at – Christie At Home
Also See: 25 Healthy Meal Prep Lunches That’ll Make Your Life Easier
31) Basil Tofu “Ricotta” Stuffed Shells
Get the recipe at – I Love Vegan
32) Orange Tofu
Get the recipe at – Sweet Simple Vegan
33) Cheesy Vegetarian Tofu Enchiladas
Get the recipe at – Vanilla And Bean
34) The BEST Vegan Lasagna
Get the recipe at – The Almond Eater
35) Curried Tofu Salad
