What Is Tofu and How Can You Use It?

Tofu, a versatile soy-based food with origins in China, is now a common ingredient in many cuisines across the globe. Whether paired with meat or enjoyed as a plant-based option, tofu is a favorite for millions around the world. Ready to master the art of cooking with tofu? Keep reading to join the ranks of tofu enthusiasts.

Different Types of Tofu

Tofu comes in two main types: silken and cottony. Though both varieties are available in various firmness levels, ranging from soft to extra firm, their main difference lies in the production process.

Silken tofu starts as a warm liquid that solidifies into its container’s shape as it cools. Its texture is smooth and custard-like, making it suitable for both sweet and savory dishes. Even the ‘firm’ version of silken tofu remains softer than cottony tofu.

Silken tofu is a fantastic addition to smoothies and makes a creamy base for vegan puddings and custards. On the heartier side, firm silken tofu is a key component in Tofu Hiyayakko, a Japanese dish where the block is served whole and topped with savory garnishes like soy sauce, green onions, and bonito flakes.

When people refer to tofu, they're usually talking about cottony tofu. If a recipe simply mentions 'tofu,' it’s typically this variety. Much firmer than silken tofu, cottony tofu is made through a process similar to cheese production. The curds from soy milk are pressed, and excess water is extracted. The tofu is then packed in water and sealed in plastic. The amount of water remaining in the tofu determines its firmness: 'soft' varieties retain more water, while 'firm' and 'extra-firm' are denser and contain much less.

Firm and extra-firm cottony tofu are incredibly versatile. These blocks can be tossed into stir-fries, soups, and curries, or cooked on their own—grilled, baked, or fried. The possibilities are endless! You can even use tofu to make vegan scrambled eggs or ricotta. If you're just starting your tofu journey, begin with firm and extra-firm varieties. They're easy to work with and fit into a wide range of recipes.

What Does Tofu Taste Like?

Some tofu critics argue that it has no flavor, and to a degree, they're right. Tofu’s natural taste is quite mild—much like chicken—which is why people love it as a blank canvas. It absorbs flavors easily, making it perfect for marinating or seasoning. One common mistake in cooking tofu is under-seasoning it. Since tofu acts like a sponge, it can soak up a lot of flavor. If you season it the same way you would vegetables or meat, it might turn out bland. Don’t be afraid to go heavy on the seasoning—you’ll be glad you did.

Is Tofu Healthy?

Tofu has earned its place as the go-to plant-based protein for good reason. It’s not only a rich source of protein, but it’s also a complete protein, meaning it contains all the essential amino acids our bodies need. Beyond protein, tofu is packed with fiber, vitamins, and minerals. Compared to animal-based proteins, tofu is much lower in cholesterol and fat, which is why many health experts recommend it. Some studies even suggest that tofu can help reduce the risk of heart disease. If you’re looking to reduce animal products or lower fat intake without skimping on protein, tofu is an excellent choice.

How to Cook With Tofu

If you’re new to cooking tofu, there’s one important tip to remember: cottony tofu must be pressed. Simply opening the package and throwing the tofu into the pan won’t give you the best result. For optimal flavor and texture, always press your tofu before cooking.

How to Press Tofu:

1. Take the tofu block out of the water and gently pat it dry.
2. Wrap it in multiple layers of paper towels or clean tea towels.
3. Place the wrapped block on a plate, and stack another plate on top, creating a tofu sandwich.
4. Next, apply some weight on top. You can use cans of tomatoes, cookbooks, or even a cast-iron skillet—basically, anything heavy that fits to help squeeze out the excess water from the tofu.
5. After about 15 minutes, the towels will be soaked, and your tofu will be ready to use! (If you cook tofu regularly, you may want to invest in a tofu press to make this process easier.)

After pressing your tofu, it’s ready to be cut into pieces for stir-fries or sautés. But here’s a tofu trick: the more surface area you expose, the more flavor it will absorb and the better the texture. Instead of cutting your tofu into neat cubes, try tearing it into bite-sized pieces. This will give you a more craggy, crispy texture, and the sauce will cling to it better.

Sauce or Seasoning?

Once you’ve pressed and prepared your tofu, the next step is deciding how to flavor it: with sauce or dry seasoning? As we’ve discussed, tofu can absorb bold flavors, so don’t be shy with either method.

Since tofu contains a lot of water, if you're aiming for a crispy or dry exterior, avoid adding extra moisture to the tofu—at least until after it's cooked. In this case, season your tofu with dry spices before or during cooking. Then, if you want to add BBQ sauce to your baked tofu or teriyaki sauce to air-fried tofu, you won’t lose that satisfying texture. For dishes that prefer a softer tofu, cooking it directly in the sauce will allow it to soak up more flavor.

Tofu Recipe Ideas

If you're ready to dive into the world of tofu cooking, start by exploring some of our favorite recipe collections featuring this versatile ingredient:

• 15 Easy Tofu Recipes
• 12 Ways to Cook Tofu for Beginners
• 10 Top-Rated Tofu Stir-Fry Recipes for Quick Meatless Meals
• 7 Grilled Tofu Recipes
• 12 Top-Rated Japanese Tofu Recipes
• 8 Italian Recipes with Tofu in the Starring Role
• 10 Desserts That Owe Their Lusciousness to Tofu