Tofu is a low-calorie vegetable-based protien with subtle flavor that's ideal for marinating before baking, stir-frying, or pan-frying. Tofu is made from water, soymilk, and a natural or chemical coagulant.
There are two main types of tofu: silken and regular.
Silken: best blended into dips, smoothies, soups, salad dressings, or creamy desserts.
Regular: great for slicing, cubing, or on the grill. It is packaged based on its texture and moisture content and comes in medium, firm, and extra-firm.
Look for pre-marinated tofu in specialty or health stores. Popular flavors include teriyaki, Mediterranean, and Italian flavors. We like these in stir-fries or veggie wraps. To make your own, drain then slice or cube tofu before marinating 2 to 24 hours. Drain before using.
Many tofu recipes recommend pressing tofu for up to an hour before cooking to press out moisture. We found that pressing the tofu had little effect on the texture of the finished food. Instead, make sure you thoroughly drain the tofu, and gently pat it with paper towels to reduce surface moisture.
Firm and extra-firm tofu work best for grilling. To grill, grease grill racks well and place tofu directly on rack over medium heat until brown and tofu releases easily from the rack.
Try our favorite grilled tofu recipe!
When stir-frying tofu, it's best to use extra-firm. It breaks apart less easily than regular or firm tofu.
Add tofu to an oiled, preheated wok or skillet and fry until lightly browned.
Try our best stir-fried tofu recipes!
You now know how to cook tofu on the grill or in a pan, but have you tried tofu in cookies, pasta, or a smoothie? Tofu is our secret-ingredient for healthier baked goods, comfort food, and more!