Tofu is an important part of vegetarian cuisine since it’s rich in protein. Its texture makes it a real chameleon, since it can absorb any flavour. Far from being a dull and boring food, tofu is so delicious and versatile. Here’s everything you need to know about how to prepare and cook it.
What is it?
Tofu is made from soy. To make it, soybeans are soaked in water to form “soy milk.” This milk is then added to a coagulant that allows the proteins to create a curd—lumps that form in the milk—which is then pressed to the desired consistency for tofu.
Firm Tofu versus Silky Tofu
There are two types of tofu that are not used in the same way when cooking: Silky tofu is soft or semi-firm, is sold in Tetra Paks or trays, and has a creamy consistency. It is used in smoothies or creamy dishes and desserts. Firm or extra-firm tofu keeps its shape when cooked and can be sliced, cubed or crumbled.
Although firm tofu is high in protein, with nearly 15 to 17 grams per 100 g serving, silky tofu has much less—about 5 to 6 grams per 100 g serving.
6 Ways to Cook Tofu
The taste of tofu is fairly neutral. It must be marinated, given more texture or accompanied by powerful flavours to create delicious dishes. Here are some basic ways to prepare it for many different recipes.
1. Marinade
To infuse tofu with flavour, marinate it in a mixture of sauces, oils and spices. It goes perfectly with Asian-style recipes with a base of soy sauce, hoisin sauce and garlic, or Indian dishes made with curry powder or garam masala. Tofu is also very fond of barbecue sauce. Marinate the tofu for at least 60 minutes or even overnight so that it absorbs the taste of the marinade.
Try this recipe: https://www.iga.net/en/inspiring_recipes/recipes/marinated_tofu_vegetable_stir-fry_and_beet_puree
2. Coating
You can coat tofu with a spice blend (e.g., cumin, paprika, BBQ spices, etc.) before browning it in the pan, which gives it a lot of taste very quickly.
Try this recipe:
https://www.iga.net/en/inspiring_recipes/recipes/breaded_tofu_cutlets
3. Crunchy
Bet on texture to get an ultra-satisfying tofu dish. You can dredge tofu in panko breadcrumbs, sesame seeds or finely chopped nuts. Fry the tofu or bake it so that it’s crisp and crunchy.
Try this recipe: https://www.iga.net/en/inspiring_recipes/recipes/crispy_tofu_with_barbecue_sauce
4. A little cornstarch
This is the secret ingredient to give texture to all your tofu recipes. All it takes is a small amount of cornstarch coating cubes or slices of tofu to create a thin crispy layer on the surface after it’s pan-fried in a little oil.
Try this recipe: https://www.iga.net/en/inspiring_recipes/recipes/general_tao_tofu
5. Sautéed
This is the simplest and most effective technique for cooking tofu. To do this properly, be sure to dry the tofu’s surface. Then place the tofu with a little oil in a skillet over medium-high heat. Cook for 3 to 4 minutes on each side, until it’s a beautiful golden colour.
Try this recipe: https://www.iga.net/en/inspiring_recipes/recipes/spicy_tofu_thai_stirfry
6. Crumbled
To mimic minced meat, you can crumble or grate tofu. It will then integrate well into recipes for spaghetti sauce, tacos or shepherd’s pie, for example.
Try this recipe: https://www.iga.net/en/inspiring_recipes/recipes/poivron_farci_au_tofu_avec_salsa
For even tastier tofu
Tofu contains a lot of water so it really helps to press it so that it releases as much water as possible—thus absorbing the marinade better. To do this, slice the tofu, cover with a sheet of paper towel, and leave a heavy object on top, such as a cast iron pan or cans, for about 30 minutes. Another effective technique is to freeze the tofu in its packaging and squeeze it before marinating. It will then become a sponge and absorb the marinade in just 30 minutes, rather than an hour without freezing.