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    Home » Recipes » Cooking Tips & Helpful How-Tos

    Published: Jan 25, 2021 · Modified: May 22, 2022 · This post contains affiliate links and I will be compensated if you make a purchase after clicking through my links.

    How to Prepare Tofu

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    how to prepare tofu
    how to prepare tofu
    VNFGF

    How to prepare tofu? This is one of the most frequent questions I am asked by friends and people inclined to decrease their meat consumption. Tofu can be a little intimidating to prepare if you’re not familiar with it. But don’t let that stop you from giving it a try! This versatile ingredient is a great way to add protein and flavor to your meals.

    grilled tofu
    Jump to Recipe - Print Recipe

    Tofu can be prepared in many different ways. Keep reading for tips on how to cook tofu so you can enjoy its benefits!

    When I first tried tofu, it was certainly not love at first sight. However, I did not hate either; I have always been curious about healthy foods.

    The fact that it lacked flavor was a downer for me, but it was the same characteristic, the one that I learned later to love.

    Tofu doesn’t have a taste; it’s like a blank canvas. It takes the taste you give it. It is a versatile ingredient despite its lack of taste and the multiple texture and presentations you can find in the market.

    Grilled Tofu
    Jump to:
    • 🪧 Our top 6 ways
    • 🧾 Ingredients
    • 🔪 Instructions
    • ⏲️ How long to cook tofu? Do you have to cook tofu?
    • 🧊 Freezing Tofu: how to prepare frozen tofu
    • 📚 Favorite tofu recipes
    • 📋 Recipe
    • 🌡️ Food safety
    • 💬 Reviews and Comments

    🪧 Our top 6 ways

    Start it off by cutting it up into cubes before adding it to your favorite sauces. 

    Vegan Egg sub

    When I make a decadent weekend brunch. Crumble it up and season it with your regular seasoning for eggs.

    You can use a mix of spices like thyme, garlic, turmeric, and onion powder. Use the Nutritional Yeast, cut up red and green bell peppers, onions, and garlic. Enjoy! 

    You can use this Tofu Scramble Recipe; you’ll surely love it.

    Vegan stuffing

    As the base to make stuffing for veggies or filled pasta. See Stuffed Onions and Stuffed Shell Pasta Recipes, and these amazing Vegan Stuffed Bell Peppers.

    I also use this method to make a Vegan Bolognese or Ragout that works for pasta and enjoying tofu with baked or stovetop creamy polenta.

    Grilled

    I grill plain extra-firm Tofu layers at high heat for one minute on each side and reserve and add them to a Thai Curry five minutes before it is ready. They absorb all the curry's flavor and texture from the grilling.

    Crispy baked tofu

    Covered in polenta, our cornstarch and then baked. Check the full recipe for crispy tofu on this site. This is the best way to make tofu cubes that can then be added to your Green Curry or Yellow Thai Curries.

    This version also works as a vegan appetizer with a Green Goddess dipping sauce or topping for an Indian Eggplant Curry.

    Marinated and grilled

    Grilling or pan-frying tofu, like in this recipe. Pan-fried tofu is excellent for BBQs and chunks for a Protein Salad and Buddha Bowls to create high protein vegan meals.

    These also make a delicious filling for Vegan Arepas, add it to steamed broccoli for a simple and nutritious meal, or add it to any vegetarian recipes where you want to add some chunky and meaty protein.

    If you are looking for Meat texture: if you are a beginner, season it like you would season meat or chicken after adding an oil base (something like olive oil or vegan butter); oils carry flavor.

    And then bake it in the oven until desired texture, then add it to your favorite sauce. And you will have a layer of flavor. 

    Play with it, be creative. Remember: Raw tofu is a White Canvas!

    Easy air fryer tofu with Mediterranean Marinade

    I love adding these tofu nuggets to our salads or serving them as appetizers.

    crispy air fryer nuggets.

    🧾 Ingredients

    3 Ingredients for a tofu stir fry marinade with easily found ingredients.

    Grilled Tofu Ingredients
    • Low-Sodium Soy Sauce or Tamari Soy Sauce (Organic Gluten-Free Reduced Sodium).
    • Freshly Ground Garlic or Garlic /Onion Powder.
    • Fresh Ginger or powder.
    • Optionally, brush the grill or saucepan to prevent it from sticking.

    To pan-fry it or brush your grill, you can use coconut oil or toasted sesame oil to prevent it from sticking and add a very smoky, interesting note.

    See quantities and complete instructions in the recipe card.

    Remember that regular soy sauce contains gluten. Therefore, you need to look for Gluten-Free Soy Sauce or Tamari to keep this recipe Gluten-Free.

    🔪 Instructions

    This is how to prepare tofu for stir fry.

    Cut tofu block into medium or stake-sized squares.

    dicing Crispy Tofu
    Diced Firm Tofu

    Put the cubed tofu or tofu slices on Tupperware or baking sheet, and cover halfway with half of the soy sauce or tamari ingredients.

    marinating extra firm tofu
    marinating extra firm tofu

    Add your choice of fresh grind garlic or onion/garlic powder.

    marinating extra firm tofu with garlic powder and soy sauce
    marinating extra firm tofu with garlic powder and soy sauce

    Flip the sides and add the fresh grated ginger or powder. Cover and store for 5 minutes or more. Marinate tofu for 15 minutes.

    marinated tofu with ginger
    marinated tofu with ginger

    After 5 minutes, cook tofu on a Grill, cast-iron skillet, or frying pan. Cook the prepared tofu for one minute on each side until golden brown. (Optionally, brush the grill or saucepan with oil to prevent it from sticking).

    flipped grilled tofu
    flipped tofu stakes

    Flip the tofu "stakes" and pour any remaining marinade juices or save them to sauté onion rings (as suggested in our Vegan Arepas recipe, which used these tofu stakes as filling).

    Cook for an extra minute or two on medium-high heat. Ready! Add your cooked tofu to your favorite salad or vegan poke bowl.

    grilled tofu with extra marinade

    Tofu tip: when you want to use tofu on recipes where you want it to be extra crispy, baking it or making fried tofu or deep-fried tofu, you need to use extra-firm tofu.

    Then pressing tofu for a minimum of fifteen minutes, letting tofu sit with something heavy on top will allow it to release the excess moisture that can make it soggy.

    grilled tofu

    If you are looking into a Crispy Tofu texture to add to your Thai Curries instead of grilled, don't forget to check out this recipe!

    Crispy Tofu on Parchment Paper
    Crispy Tofu on Parchment Paper

    ⏲️ How long to cook tofu? Do you have to cook tofu?

    The answer is No; you don't; you can eat raw tofu, but in my opinion, cooking tofu makes its texture better, and also get to add more seasonings to enhance its flavor.

    So here is how to prepare tofu in a pan or a grill. Just cut the tofu in the desired shape, preheat the pan on high heat for one to two minutes and then cook the tofu for one minute on each side. You can add a teaspoon of oil to the pan if your pan isn't a non-stick one.

    That's it! That's how to prepare tofu in a pan in its simplest form.

    Grilled Tofu
    Grilled Plain Tofu
    Grilled Plain Tofu
    Grilled Plain Tofu

    These two qualities make Tofu the perfect ingredient to provide texture, volume, and protein to your foods, and it works both for savory and sweet recipes.

    Tofu: versatile and full of healthy protein.

    Plus: it can be prepared in uncountable inventive ways.

    TIP: There are many transgenic soybeans products out there, so make sure you always buy Organic Certified Tofu.

    Vegan Arepas Recipe

    vegan arepas
    Vegan Arepas

    🧊 Freezing Tofu: how to prepare frozen tofu

    Freezing tofu allows it to completely take on new flavors and textures, creating a unique experience. Frozen tofu also has a surprisingly meaty texture. But there is one major problem with this method:

    It takes forever.

    You probably don't want to wait that long, and neither did I. So I tried a few different methods of speeding up the freezing process. Here they are:

    Freeze Tofu in Water

    Buy a large block of tofu (not pre-fried) and cut it into smaller blocks, each about 1-inch thick. Then place them in a large glass or metal bowl and completely cover the tofu with water. Freeze it for 3 to 5 hours.

    This method is definitely faster than leaving it out overnight but will not yield as meaty a texture as those that follow.

    Freeze Tofu with Weight

    Place the tofu block on a baking sheet, place something heavy (like a book or one of those large decorative stones) on top, and press the tofu for 15 minutes.

    You can also use a tofu press.

    I like chopping the block into smaller pieces first to freeze faster. Freeze overnight.

    This is by far my favorite method for freezing tofu because it creates the meatiest texture. I think the blocks freeze faster because the surface area is smaller.

    Freeze Tofu with Airtight Container

    This method requires just a bit of extra time but works almost as fast as placing it under something heavy. First, chop up the tofu into small cubes or rectangles about ½-inch thick.

    Then place them in an airtight container (I like to use Tupperware or Ziploc bags). Don't fill the container because the tofu will expand as it freezes. Freeze for 3-5 hours.

    This method works, but somewhat inconsistently compared to those listed first. I've found that it happens much more quickly if you do not leave any space in the container and do not chop your tofu into small cubes.

    I don't like to freeze my tofu this way because of these inconsistencies.

    Freezing tofu is a great method for making vegan versions of dishes that would normally require meat, such as beef stew or chili. It also allows you to experiment with "meaty" recipes without the meat, such as vegan Sloppy Joes.

    But who knows? The most important reason to freeze tofu is that it allows you to eat it more often! This may sound silly, but I love having access to fresh tofu whenever I want it. It's delicious and versatile. So go ahead and give these methods a try.

    You will find different types of tofu, like silken, medium-firm, and extra-firm tofu; they all serve different purposes; you may want to check out some great recipes using silken tofu. We particularly love this hashbrown breakfast casserole which is fantastic for a weekend brunch or Christmas morning.

    📚 Favorite tofu recipes

    The best tofu recipes to stop worrying about your protein intake on a vegan diet:

    If you want to know how to bake tofu like a pro, check How to Make Crispy Tofu.

    If you want to pack your breakfast with protein as a pre-workout meal, go for the Best Tofu Scramble.

    Tofu is great for stuffings; we love using it for our stuffed onions, vegan stuffed polenta, ravioli fillings, and pasta shells, and we make them often on special occasions!

    Last but not least, you can make a fantastic vegan bolognese, that not even meat-eaters will believe; there's no meat in it.

    You can even use tofu to make a healthy tofu pesto, so you don't even have to use oil, given the natural creaminess that tofu can add to the pesto sauce.

    Check out our collection of Easy 25+ Chinese Tofu Recipes that will make you love tofu once and for all!

    ⭐ If you try this recipe, let us know! 💬 Leave a comment, rate it, and don't forget to tag us @ourplantbasedworld on Instagram. Cheers!

    📋 Recipe

    how to prepare tofu

    How to Prepare Tofu

    Gus
    How to prepare Tofu is one of the most frequent questions I am asked. Here is a quick beginner’s guide!
    5 from 22 votes
    Print Recipe Pin Recipe
    Prep Time 5 mins
    Cook Time 5 mins
    Resting Time 15 mins
    Total Time 25 mins
    Course Basics & Preparations, Main Course
    Cuisine Asian-Inspired, Healthy
    Servings 4 Servings
    Calories 226 kcal

    Equipment

    grill-pan
    (affiliate link)
    Grill pan (affiliate link)
    food containers.
    (affiliate link)
    Food container (affiliate link)

    Ingredients
     
     

    • 9 ounces tofu extra-firm, organic
    • ¼ cup soy sauce gluten-free organic reduced-sodium
    • 2 garlic cloves grated
    • 2 tablespoons ginger grated or 2 teaspoons powdered ginger

    Optional:

    • 1 tablespoon avocado oil to prevent the tofu from sticking
    Prevent your screen from going dark

    Directions
     

    • Cut the Tofu into squares.
    • Marinade. Put the squares on a Tupperware and cover half-way with half of the ingredients with the soy sauce, garlic, and ginger. I used today both powdered and fresh garlic and onion (it’s never too much, is a marinade). Let it rest for 10 mins.
    • Flip sides and add the other half of ginger and garlic.
    • Wait. After 5 minutes it is ready to be grilled.
    • Heat a non-stick grilling pan and grill the tofu squares for 1 minute on each side. Optionally, brush the grill or saucepan to prevent it from sticking.
    • Add the remaining marinade before the final flip (don’t do it before, because it will not stand 2 minutes at high heat and will be burned).

    Video

    Nutrition Facts

    Calories: 226kcalCarbohydrates: 43gProtein: 14gFat: 1gSaturated Fat: 1gSodium: 487mgPotassium: 39mgFiber: 4gSugar: 6gVitamin A: 1IUVitamin C: 12mgCalcium: 120mgIron: 4mg
    Did you make this recipe?Tag @ourplantbasedworld on Instagram and Hashtag it #ourplantbasedworld so we can see what's cooking!!
    Nutrition Facts
    How to Prepare Tofu
    Amount per Serving
    Calories
    226
    % Daily Value*
    Fat
     
    1
    g
    2
    %
    Saturated Fat
     
    1
    g
    6
    %
    Sodium
     
    487
    mg
    21
    %
    Potassium
     
    39
    mg
    1
    %
    Carbohydrates
     
    43
    g
    14
    %
    Fiber
     
    4
    g
    17
    %
    Sugar
     
    6
    g
    7
    %
    Protein
     
    14
    g
    28
    %
    Vitamin A
     
    1
    IU
    0
    %
    Vitamin C
     
    12
    mg
    15
    %
    Calcium
     
    120
    mg
    12
    %
    Iron
     
    4
    mg
    22
    %
    * Percent Daily Values are based on a 2000 calorie diet.
     
    FREE RECIPE EBOOK
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    🌡️ Food safety

    • Cook to a minimum temperature of 165 °F (74 °C)
    • Do not use the same utensils on cooked food that previously touched raw meat
    • Wash hands after touching raw meat
    • Don't leave food sitting out at room temperature for extended periods
    • Never leave cooking food unattended
    • Use oils with high smoking points to avoid harmful compounds
    • Always have good ventilation when using a gas stove

    See more guidelines at USDA.gov.

    The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist's advice. See our full Nutritional Disclosure here.

    Please note that some of the links here are affiliate links, and I will earn a commission if you purchase through those links. I recommend all of the products listed because they are companies I have found helpful and trustworthy.

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    409 shares
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      Recipe Rating




    1. hitandrun1964 says

      January 25, 2021 at 11:25 pm

      I keep trying to reach through the screen...but so far...no luck. Looks delicious.

      Reply
      • Gus says

        January 26, 2021 at 6:01 pm

        Thanks! It is actually really good and also very simple to make. The only trick is to be patient enough while they marinade and then only grill them 😀

        Reply
    2. hitandrun1964 says

      January 26, 2021 at 6:45 pm

      Thank you.

      Reply
    3. Supernatural Hippie says

      January 29, 2021 at 2:00 pm

      This looks great. ?? I've a block of tofu in the fridge so will try it this way. ????

      Reply
      • Gus says

        January 29, 2021 at 6:37 pm

        I think is probably the most versatile way. You can then add it to whatever dish in need of some protein!

        Reply
    4. Violeta says

      February 27, 2021 at 3:42 pm

      5 stars
      Me encanto!

      Reply
      • Holley says

        January 12, 2022 at 12:35 am

        5 stars
        Great tips and ideas for tofu! Thanks for sharing!

        Reply
    5. Toni says

      January 11, 2022 at 11:27 pm

      5 stars
      Awesome! Tofu is such a favorite at my house!

      Reply
    6. Anjali says

      January 12, 2022 at 12:24 am

      5 stars
      This was such a helpful guide to preparing tofu perfectly!! I'm going to be referencing this every time I cook tofu (which is often!) 🙂

      Reply
      • Gus says

        January 22, 2022 at 10:52 am

        Super! I am glad you found the guide helpful!

        Reply
    7. Wanda says

      January 12, 2022 at 12:50 am

      5 stars
      Thanks for sharing all this great information. I'm going to share with my vegetarian friends!

      Reply
      • Gus says

        January 12, 2022 at 8:06 am

        you are welcome Wanda!

        Reply
    8. Jeff says

      March 04, 2022 at 12:15 am

      5 stars
      Great idea. I love your marinade. I have always found tofu bland but this perks it up.

      Reply
      • Gus says

        March 04, 2022 at 9:00 am

        Thank you, Jeff. I am glad you like it! Yes, tofu can be bland; you just need to use the proper seasoning! 🙂

        Reply
    9. Kris says

      March 04, 2022 at 3:19 am

      5 stars
      This was super helpful and informative! Thank you for the fabulous post.

      Reply
      • Gus says

        March 04, 2022 at 9:01 am

        Thank you, Kris. I am glad you found it helpful!

        Reply
    10. Sara Welch says

      March 04, 2022 at 5:52 am

      5 stars
      These are some great tips for tofu! Saving this for later this week; excited to give this a try!

      Reply
      • Gus says

        March 04, 2022 at 9:03 am

        Thank you, Sara. I am glad you liked the tips! Let us know how it goes!

        Reply
    11. Claudia Lamascolo says

      March 04, 2022 at 9:51 am

      5 stars
      Great information I had no idea how to prepare this and never had it bookmarking to try! thanks

      Reply
    12. Emily says

      April 02, 2022 at 7:15 pm

      5 stars
      I had no idea how easy it is to cook tofu in different ways, it's quite versatile and delicious! I love the addition of ginger and garlic!

      Reply
      • Gus says

        April 03, 2022 at 10:32 am

        Yep, cooking tofu is actually very simple, isn't it? I am glad you liked the simple garlic and ginger tofu marinade.

        Reply
    13. Nancy says

      April 02, 2022 at 7:39 pm

      5 stars
      Thanks for this comprehensive guide to making tofu. Definitely a lot of helpful tips.

      Reply
      • Gus says

        April 03, 2022 at 10:32 am

        I am glad you found the tofu guide helpful, Nancy! thanks for your review!

        Reply
    14. Katie says

      April 03, 2022 at 3:19 am

      5 stars
      This is such a helpful post about preparing tofu! Perfect for new vegans, or anyone looking to incorporate plant based protein into their diet!

      Reply
    15. Jean says

      April 03, 2022 at 3:29 am

      5 stars
      this is very helpful to those new in cooking tofu, I like stuffing it too.

      Reply
      • Anna - Vegnfit says

        April 03, 2022 at 8:29 pm

        5 stars
        This is so helpful. Fantastic guide to preparing tofu. It is a great ingredient, and it can be transformed into amazing dish.

        Reply
    16. Shilpa says

      April 03, 2022 at 1:13 pm

      5 stars
      This is very informative. Thanks for all the great tips.

      Reply
      • Gus says

        April 04, 2022 at 10:26 pm

        you are welcome Shilpa!

        Reply

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