How To Cook With Tofu
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What Is Tofu?
Tofu is a delicious ancient superfood from China made from soybeans, nigari (a salt solution made from seawater), salt and water. It is a great protein source and is traditionally cooked in everyday meals across Asia. It is naturally vegan, gluten free and dairy free.
Which Cuisines Is It Used For?
Traditionally it works really well in Chinese, Japanese and Korean cuisines – it’s often simmered in broths and sauces, or pan-fried until crispy. Tofu loves spicy flavours, making it adaptable to Indian and other spice-based cuisines as well.
Are There Benefits To Eating Tofu?
As a protein source, it is lighter than eating meat or beans, and if you eat dried tofu, you can benefit from the protein source – it contains 45% protein, which is higher than chicken.
What’s The Difference Between Firm Tofu & Silken Tofu?
Apart from the texture of these two types of tofu, the way each are made is very different. Firm tofu is pressed from curdled soymilk, while silken tofu is set without pressing, and is formed in a mould to set instead – it has the texture of pannacotta. Firm tofu is best for stir-fries and pan-fries, while silken tofu is better for broths and for loading up with spicy crunchy toppings.
Can It Be Eaten Raw?
When you buy fresh tofu, it is already safe to eat; the tofu is set after it has been cooked, so it is safe to eat without cooking again. However, traditional tofu dishes are generally served hot. Dried tofu requires soaking or simmering before being ready to eat, as it has been dehydrated as part of its development process.
How Do You Add Flavour To Tofu?
Fresh and dried tofu are very attractive to flavoursome sauces – it absorbs broths and sauces like a sponge. Amazingly, it doesn’t take long for tofu take on flavour, so it’s a great ingredient for a quick evening meal. Tofu works well with spicy or soy-based dressings, and you can also crisp it up by frying it with some flour, and then tossing the tofu through sauces to add texture and flavour together.
Can It Be Used In Sweet Dishes Too?
Tofu is a great swap for creamy textures like ricotta and cottage cheese, so swapping it into sweet puddings can bring a lightness to heavier desserts. Plus, it’s a great natural vegan cream alternative when you whip it with a drop of maple syrup.
What’s The Difference Between Tofu & Tempeh?
Tofu and tempeh are very different. Tofu is made from curdled soymilk, whereas the soybeans have been cooked and strained to create a soymilk base and then set. Tempeh is made from soybeans too, but is a fermented process where the beans have been kept whole. Tempeh is denser and richer in flavour than tofu. Tofu is a more versatile cooking ingredient, because you can marinade and change the flavour of it more significantly than tempeh.
What Are Some Of Your Favourite Ways To Use It?
My favourite way of enjoying tofu is really simply topped with a spicy soy dressing and some crunchy fried onions, fresh spring onions and peanuts. This method allows you to fully taste the sweet beany flavour of the tofu. What's more, it's a no-cook tofu dish that I rely on when I am super busy but still want a nutritious meal – it’s perfect with a bowl of rice.
Inspired? Here Are Six Ways To Use Tofu At Home…
Black Garlic Tofu With Bean Curd, Chilli & Coriander
Dry the tofu with a clean kitchen towel to remove the water. Cut into 2cm cubes, then blot again and set aside.
Blend the black garlic cloves, 3 tablespoons of the oil, 3 tablespoons of water, soy sauce and sugar until combined, using a blender or small liquidiser.
Heat 1 tablespoon of peanut oil in a non-stick pan on a high heat. Meanwhile, season the tofu generously with a pinch of salt and freshly milled black pepper. When the pan begins to smoke, carefully add the tofu and turn the heat to medium. Fry the tofu, turning it over every minute or so, until it is caramelised and crisped up on all sides (this will take about 5 to 6 minutes). Once the tofu is crispy and golden, tip onto a plate and set aside.
Add the chilli and spring onions to the pan and stir fry for 1 minute, then pour in the black garlic sauce and reduce on a medium-high heat until it turns sticky.
Place the tofu back in with the sauce and stir so each piece is well coated, then add the chopped coriander and serve with steamed rice or noodles.
Toasted Almond Korma
Chop the white onion and cook in the oil on a medium-low heat for at least 10 minutes until they turn a deep brown. This will add a real depth to the dish.
Add the onions to a blender with the almonds, garam masala, turmeric and cardamom and blitz to a paste.
Add back to the pan and add coconut milk, curry leaves and a good pinch of salt. Simmer for 15 minutes. At this point you can add the cubed tofu to your curry and let it heat through.
Plate up and sprinkle the korma with a small pinch of toasted almonds and coriander. Serve with rice.
Zingy Vietnamese-Style Noodles With Fried Sesame Tofu
Mix the dressing ingredients in a small bowl or place in a clean screw-top jar and shake well.
Drain the tofu well. Chop into 2cm cubes, then pat dry in a clean tea towel. Pop into a bowl, stir in 2 tablespoons the dressing and set aside to marinate for 10 minutes.
Meanwhile, place the dried vermicelli in a large, wide, heatproof serving bowl, pour over some just-boiled water and leave for the length of time specified on the packet (usually around 5-8 minutes).
Keep the leave of the herbs whole and finely chop the stalks (discarding any mint stalks, or use in mint tea) and tear the lettuce leaves.
Heat up a large frying pan, add the cashews or peanuts and toast on a medium heat for 2 minutes until lightly golden, then tip onto a chopping board and roughly chop.
Pop the pan back on the heat and melt the coconut oil. Using tongs, place the tofu pieces in the pan, spacing them out, and fry on a medium-high heat for 4-5 minutes, then turn over and cook for another 4 minutes.
Try to leave them undisturbed as they fry so they go lightly golden and then, during the final minute of cooking, stir in the maple syrup and sesame seeds and remove from the heat.
Drain the noodles once they are tender (test one by eating it), wipe the bowl out with a clean tea towel and then pop the noodles back in the bowl, roughly snipping with scissors so they are easier to eat.
Drizzle over half the dressing, add the herbs and veg and toss together in the bowl. Scatter over the tofu, then sprinkle the nuts on top to finish. Serve with extra dressing on the side so that everyone can add more if they like.
Tofoo Scramble English Muffins
Crumble the tofu into a bowl until it resembles scrambled egg.
Heat a frying pan and add the olive oil.
Add the tofu to the pan and fry until lightly golden, stirring occasionally.
Add the spinach and stir.
Cut the tomatoes into quarters and add to the pan stirring well cooking until warmed through.
Cut the muffins into halves and toast then spread with the English mustard.
Serve the tofu scramble on top of the muffins.
Crispy Baked Tofu Knots With Peanut Butter Miso Dressing
Pre-heat the oven to 200°C/180°C Fan.
Coat the hydrated knots with the oil and then set aside.
In a mixing bowl, mix together all the dressing ingredients.
Bake the tofu knots for 10 minutes until crispy on the outside, and chewy in the middle.
Boil the noodles according to packet instructions, rinse in cold water and drain then dress in the pure sesame oil, the sliced fresh red chilis and spring onions and set aside.
When the knots are ready, drizzle the dressing over them or dip them.
Serve with the noodles, greens, coriander and crushed peanuts nuts.
Cheesy Miso Baked Tofu Knots With Sweet Potato
Pre-heat oven to 200°C/180°C Fan.
On the stove, simmer the tofu knots for 20 minutes until soft and plump, then drain.
Simmer the sweet potatoes for 10 minutes until soft, and drain.
In a pan, make a roux by melting the butter, then adding the flour and mustard powder until you have a smooth paste forming in the pan.
Mix together a few tablespoons of the milk with the organic miso paste and then add to the roux, then slowly add the milk gradually in the pan, until all the milk has been added.
Remove from the heat, and then add the paprika, salt and pepper, then half of the three-cheese mix, stir and set aside.
In a baking tray, lay out the knots and sweet potatoes, evenly then pour the cheese sauce over the knots and sweet potato.
In a mixing bowl, mix together the rest of the grated cheese with the parsley, thyme and breadcrumbs, then top the tofu knot and sweet potatoes with the mix.
Bake for 15-20 minutes until bubbly and golden.
Serve with salad of butter leaves such as cabbage, kale and rocket.
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