STORY BY SHELBY DEERING ✷ PHOTOGRAPHS BY RIKKI SNYDER
Tofu. It’s been around for centuries. It’s made of soybeans, which have increased exponentially in popularity since the 1970s. And it’s making its way into mainstream chains, like Chipotle and P.F. Chang’s.
And yet, there’s a good chance you’ve never tried it. Maybe you’re reading this thinking, I know I don’t like tofu. Maybe you’re a veteran vegetarian or vegan who’s eaten tofu for years and wants to look at it in a new way.
No matter your backstory, there’s a good chance you can discover a method for making tofu that tastes amazing while reaping the nutritional benefits along the way.
Rebecca Miller Ffrench is a longtime cookbook writer, penning such titles as The Complete Vegan and Whole Protein Vegetarian, and is the founder of The Upstate Table, a cakery and cooking studio in Kingston, New York. She defines tofu as “a creamy, white, plant-based food that has a relatively neutral flavor,” which she enjoys punching up with marinade or flavorful sauces.
Minh Tsai is Founder and CEO of Hodo Foods, the Oakland, California plant-based brand that, among its many accolades and accomplishments, supplies the shredded tofu used to create Chipotle’s famous “Sofritas” dish. “At Hodo, we handcraft these original plant-proteins from whole ingredients,” he says, “starting with organic whole beans, grown by North American farmers who grow for flavor, protein, and fat, not as a commodity crop. These North-American-grown, organic whole beans are stone- ground into rich, flavorful soy milk, to which we simply add a naturally occurring mineral to create the tofu.”
In fact, due to its increasing prominence along with the meat shortage that took place during the pandemic, tofu just might be more in-demand than ever. According to Nielsen data, tofu sales were up 67 percent in March of this year compared to the same time in 2019.
And the bonus? It happens to be a healthy alternative to meat that’s packed with benefits. “Tofu is a complete protein,” says Rebecca, “meaning it contains all nine essential amino acids that our bodies can’t produce and that we must obtain from foods or supplements. Not only is tofu an excellent source of amino acids and micronutrients, it is also cholesterol- and gluten-free.”
Minh echoes this praise, saying, “Soybeans are the richest in protein by far of any legume, and we specially source our organic soybeans for their rich protein content.”
So, we’ve piqued your interest—and maybe your hunger. Now, how do you shop for it?
When you’re in the store, or shopping for your groceries online these days, Rebecca says that it’s important to look for organic, non-GMO tofu, which means it makes for clean eating. When you get it home, Rebecca says, “always check the expiration date. Tofu should be relatively odorless and non-slimy when you open it, and once you do, it only has a few-day shelf life.”
Buy fresh, quality products to assure your tofu has the ideal characteristics. “This food should have flavor and be hearty and toothsome in texture,” Minh says. “Good tofu is nutty, creamy, and pliable—not chalky.”
If you’re new to tofu, you should know that there’s a variety of different types, all geared toward certain recipes. “Tofu comes in four forms. Extra-firm and firm,” Rebecca says, “are best for searing and stir-frying. Soft and silken types are best for dressings, sauces, dips, and puddings.”
Rebecca shares her love of tofu in the recipes that follow, which make the best use of the different types of tofu. “If you are the least bit skeptical about tofu,” she says, “you should give one of the recipes a try. If you can frame tofu in your mind as a versatile, healthy protein that adds good texture to foods, you may have a new, wonderful, plant-based addition to your diet.”
Minh agrees that there is a “narrative in America” of people who want to eat more tofu, but don’t necessarily know how to cook with it or make it taste delicious. “This 2,000-year legacy plant protein,” he says, “can be a centerpiece of a meal, put on a sandwich, sautéed with vegetables, pasta, or any grain, mixed into salads, or eaten straight from the package as a snack. With the foods we’ve created, you don’t have to be a skilled cook to eat a delicious meal with tofu as a plant-protein. This plant-protein is extraordinarily versatile.”
Carrot Tofu Scramble
Yield: Serves 4
With this nourishing recipe, your tofu choice matters. “Note that not all tofu can be scrambled,” Rebecca says, “only firm and extra-firm tofu will work. This scramble also makes a great taco filling.”
Gather
1 tablespoon extra-virgin olive oil
1 small yellow onion, peeled and thinly sliced
4 medium carrots, peeled and cut into 2-inch matchsticks
115-ounce package organic firm tofu, drained and crumbled
1 teaspoon freshly-grated ginger
1 teaspoon ground turmeric
2 teaspoons Dijon mustard
¼ teaspoon freshly ground black pepper
¾ teaspoon kosher salt, plus more to taste
Optional: garnish with fresh cilantro
To Make
Heat the olive oil in a skillet over medium heat until it just starts to shimmer.
Add the onion and sauté for 5 minutes or until softened.
Next, add the carrot sticks and continue to sauté for about 3 minutes or until the carrots are somewhat cooked, but still crunchy.
Add the crumbled tofu and ginger and stir to combine with the vegetables.
In a small bowl, whisk 1 tablespoon water with the turmeric, Dijon, and black pepper.
Using a spatula, scrape this mixture into the skillet and stir to evenly to coat the tofu and vegetables.
Season with salt, toss again, and serve warm.
Golden Milk Tofu Smoothie
Yield: Serves 1
Tofu? In a smoothie? Yes, and it’s quite tasty. This savory-meets-sweet concoction tastes great, and your bod will love it, too. “Don’t skip the black pepper here,” Rebecca says. “Turmeric, which has anti-inflammatory properties, should be paired with black pepper when possible because it makes the ingredient more bioavailable to your body.”
Gather
1 cup silken tofu
1½ teaspoons ground turmeric
1/8 teaspoon ground black pepper
¼ teaspoon ground ginger
¼ teaspoon ground cardamom
1 frozen banana
2 dates, pitted and chopped
½ cup ice
¼ cup almond milk or other non-dairy milk
To Make
Put all the ingredients in a high-speed blender and process for about 1 minute, or until smooth. Drink immediately.
Tofu Sesame Dip with Summer Vegetables
YIELD: Serves 4
This one is sure to be a party pleaser. Make it for a crowd (or for lunch) and use silken tofu, which works great in dips.
Gather
1 peeled garlic clove
6 ounces silken tofu
3 tablespoons tahini
2 teaspoons tamari
1 tablespoon toasted sesame oil, plus more for garnish
Toasted sesame seeds for garnish
Fresh vegetables for serving
To Make
Place the garlic clove in the bowl of a food processor and pulse several times.
Drain any excess water from the tofu and place it in the food processor with the tahini, tamari, and sesame oil.
Pulse until smooth.
Using a spatula, transfer the dip to a serving bowl and garnish with a drizzle of sesame oil and toasted sesame seeds.
Refrigerate until ready to serve.
Crispy Tofu Cauliflower Coconut Curry
YIELD: Serves 6
Bursting with flavor, this meal allows you to swap in veggies as you please. “You can substitute or add most any vegetables to this dish including carrots, zucchini, or kale. It also freezes well,” Rebecca says.
Gather
1 15-ounce package organic firm tofu, pressed
1 teaspoon kosher salt
3 tablespoons extra virgin olive oil, divided
1 large onion, finely diced, about 1 1/2 cups
1 teaspoon turmeric
½ teaspoon freshly ground black pepper
1 cup green beans, cut into 1 1/2-inch pieces
1 red pepper, about 1/2 cup, cut into 1-inch dice
½ head cauliflower, cut into florets, about 2 cups
2 13-ounce cans (about 3 cups) coconut milk
4 to 5 tablespoons red curry paste
Thai basil for garnish
To Make
Cut the pressed tofu into ¾-inch cubes.
Heat 1 tablespoon olive oil in a Dutch oven over medium-high heat.
When the oil is hot (but not smoking), put in the tofu (it should sizzle).
Do not toss the tofu immediately. Allow it to get crispy and browned on one side before you flip it using a spatula, about 3 minutes.
Continue to fry until all sides are golden.
Remove the tofu from the pan and set aside.
In the same pan, add 1 more tablespoon olive oil, heat again and add the onion.
Lower the heat to medium and sauté for about 5 minutes or until translucent.
Add the remaining tablespoon oil and the green beans, red pepper, and cauliflower and sauté for 5 more minutes.
Finally add the coconut milk, curry paste, tofu, and remaining
1/2 teaspoon salt and bring to a boil and lower the heat. Cook at a simmer for another 18 or so minutes, or until the cauliflower and green beans are cooked to your liking.
Serve over rice and sprinkle with julienned Thai basil.
Sautéed Spinach with Turmeric Tofu
YIELD: Serves 4
For a healthy dish with a side of crunch, Rebecca suggests: “Don’t skip pressing the tofu, which ensures a crispy exterior.”
Gather
1 15-ounce package firm tofu, drained and pressed
1 teaspoon ground turmeric
¼ teaspoon ground coriander
½ teaspoon kosher salt, plus more to taste
3 tablespoons extra-virgin olive oil, divided
1/8 teaspoon freshly ground black pepper
15 ounces baby spinach, washed
2 garlic cloves, minced
To Make
Cut the tofu into 1-inch cubes and put it in a medium-sized bowl.
Sprinkle with turmeric, coriander, and salt to taste.
Toss gently to cover the tofu, being careful not to break apart the cubes.
In a large skillet, preferably with a lid, heat 2 tablespoons olive oil over medium-high heat until it just starts to shimmer.
Add the tofu and spread it out evenly in the pan.
Wait for about 4 minutes before flipping it to try and get it browned.
Using a spatula, flip the pieces and cook for another 3 minutes, resisting the urge to stir or flip it in order to brown it.
After about 7 minutes total, remove the tofu from the skillet and set aside.
Add the remaining tablespoon oil to the pan and reduce the heat to medium.
Add the garlic and stir to coat in oil.
Start adding the spinach to the skillet, and using tongs, continue to stir it around.
As it wilts, continue adding more spinach and moving it around with the tongs until it all fits in the pan.
At this point, place a lid on the skillet and let it cook for about a minute (if you don’t have a lid for your skillet, you can use a sheet pan or piece of foil).
Remove the lid, stir well to ensure all the spinach is wilted, and sprinkle with salt and pepper to taste.
Toss again with the tongs and serve warm.
Hot Off the Press
The secret to the most amazing tofu around?
Pressing it. This squeezes out all the excess moisture, so your tofu is crispy with perfect texture. To press it, Rebecca says: “Line a plate with several stacked paper towels. Remove the tofu from the package and drain. Place the tofu on the prepared plate, cover with a paper towel, and place a heavy pot or skillet on top. Allow the tofu to press for 10 to 15 minutes. After that, put the pressed piece of tofu on a dry paper towel, blot it dry, and season with a pinch or two of salt on each side.”
Tofu Pineapple Pie
YIELD: Serves 8
This tropical dream is not only tasty—it’s vegan and packed with protein.
Gather
1 prebaked pie shell
8 oz silken tofu
1 1/2 cups raw cashews
1 ¼ cups frozen pineapple
¼ cup coconut cream
2 tablespoons maple syrup
4 dates, pitted
2 teaspoons ground turmeric
Optional: Fresh fruit and toasted coconut for garnish
To Make
Put all the ingredients in a high-speed blender and process on high for one minute or until smooth and slightly thickened.
Using a spatula, transfer the cream mixture to the pie shell and spread evenly.
If there is extra filling, you can chill it in a glass and eat with fruit.
Chill the pie in the freezer for about 4 hours or until firm.
Let the pie soften at room temperature for 15 minutes before serving.
If desired, garnish with a few slices of fresh fruit and toasted coconut.
