What Is Tofu and How Can I Use It?
Tofu rewards a little know-how: how to choose it, cook it, store it, and substitute in a pinch. Browse 470 recipes to cook with it.
What is tofu?
Tofu: The Versatile Plant-Based Powerhouse That's Conquered Kitchens Worldwide
Ever wondered about that silky, shape-shifting block in your stir-fry or smoothie?
Tofu, the chameleon of the food world, hails from ancient China and has been a staple for over 2,000 years. Made from soybeans, it's essentially soy milk that's coagulated and pressed into firm or soft curds; think cheese-making, but vegan and way more adaptable.
Whether you're whipping up "easy vegan meal prep tips for families" or "healthy plant-based protein sources for beginners," tofu absorbs flavors like a sponge, turning bland into bold with just a marinade or spice rub.
At its core, tofu starts with soaked soybeans ground into milk, then curdled using a coagulant like nigari (magnesium chloride) or gypsum.
The mixture gets pressed to varying degrees: silken for creamy desserts, firm for grilling, or extra-firm for crispy cubes in "simple air fryer recipes for weight loss." Nutritionally, it's a winner—packed with protein, iron, calcium, and zero cholesterol—making it ideal for "low-carb keto breakfast ideas with eggs and veggies" or anyone dodging dairy.
In the kitchen, tofu shines in endless roles: scramble it for breakfast, blend into soups, or cube it for salads.
Craving Asian flair? Try mapo tofu with fiery Sichuan pepper. Going Western? Bread and fry for "crispy tofu nuggets recipe for kids."
It's gluten-free by nature, but always check labels for cross-contamination if you're prepping "best gluten-free dessert ideas."
Pro Tips from the Chef's Corner
Press for success: Wrap firm tofu in a towel, weigh it down for 20-30 minutes to squeeze out water—key for that crave-worthy crunch in stir-fries.
Flavor boost: Marinate overnight in soy sauce, garlic, and ginger for "quick vegan meal prep tips for families" that pop with umami.
Storage smarts: Keep opened tofu in water in the fridge for up to 5 days; freeze for months and thaw for a chewier texture in soups.
Sustainability angle: Opt for organic, non-GMO soybeans to support eco-friendly farming—perfect when building "healthy slow cooker soups for winter."
Nutrition
Nutrition Facts
Serving Size 1/2 cup (126g)Where found
Tofu is usually found in the asian section or aisle of the grocery store or supermarket.
Food group
Tofu is a member of the Legumes and Legume Products US Department of Agriculture nutritional food group.
How much does tofu weigh?
| Amount | Weight |
|---|---|
| ½ cup | 126 grams |
| 0.25 block | 81 grams |
Related
Legumes and Legume Products
| In Chinese: | 豆腐 | |
| British (UK) term: | ||
| en français: | tofu | |
| en español: | tofu |
Recipes using tofu
There are 470 recipes that contain this ingredient.
Holiday Vegan Pumpkin Pie
A vegan pumpkin pie with a silky tofu-set custard, spiced with cinnamon, ginger and mace and sweetened with molasses, in a flaky from-scratch crust. An egg- and dairy-free holiday classic.
Pumpkin or Squash Pie
Vegan pumpkin or squash pie with silken tofu, honey or maple, molasses, and a hint of coriander and almond extract. Egg-free and dairy-free, with custard-like texture from blended tofu.
Loaded Vegetable & Quinoa Salad with Miso Orange Dressing
A wide variety of fresh vegetables and quinoa are tossed with a salty and sweet miso orange dressing. Serve it as a refreshingly nutritious side dish or a vegetarian/vegan main course.
Easy Sweet & Sour Veggie Salad
Sweet, sour and slightly spicy. Cucumber, sweet bell pepper, carrots, wood ears and smoked tofu are tossed with rice vinegar, maple syrup, sesame oil, soy sauce and Korean chili pepper. A very tasty side dish that goes well with all your favorite Korean dishes or most of the main courses.
Dairy Free Traditional Pumpkin Pie
Dairy-free pumpkin pie blends silken tofu into the custard in place of evaporated milk, for a smooth, traditional-tasting pumpkin pie with no dairy. An easy blender filling for the holidays.
Shiitake & Veggie Stew with Garlic-Black Bean Sacue
Shiitake mushrooms, a few different vegetables, garlic-black bean sauce, and glass noodles make this soup packed with great flavors and nutrients. Enjoy it with a refreshing and light salad aside.
Chinese Stir-Fried Noodles with Veggies
A flavorful and filling dish is great for a quick week-night meal. It's healthy and nutritious enough as well.
Roasted Tofu With Oyster Mushroom Gravy
Using this lovely way to cook tofu, you will be amazed by the flavored texture tofu, serve with tasty mushroom gravy, it is a perfect dish.
Sesame-Crusted Tofu with Spicy Pineapple Noodles
This dish was my dinner yesterday, and it was quite tasty. Loved the sweet, sour and salty flavor, and the well balanced texture.
Grilled Tofu in a Soy, Ginger & Orange Marinade
Marinated tofu, mushrooms and vegetables are packed with Asian flavors, grilling adds extra smokiness. Not only your vegetarian family or friends love these tasty skewers, but also the meat-lovers. Using the firmest tofu will make a big difference on both texture and flavor!
Spinach & Leek Soup
Very good! The recipe was fairly easy to make. I used miso paste and a very flavourful vegetable stock base, which gave the soup a great depth of flavour. Served soup with brown rice, and it was delicious yet filling and packed with goodness.
Vegetable Smoked Tofu Salad with Soy-Maple Dressing
Lots of fresh veggies and smoked tofu are tossed with a flavorful yet light soy-maple dressing.
Pad Thai Pseudo
An easy homemade pad Thai that skips hard-to-find tamarind, leaning on fish sauce, vinegar, and paprika for that sweet-sour-salty tang. Chewy rice noodles tossed with tofu, shrimp, egg, bean sprouts, and crushed peanuts.
Sichuan Fried Rice
An easy yet flavorful sichuan fried rice is packed with goodness. A great week-day meal is all in one pot.
Curried Tofu Salad
This tasty curried tofu salad can be used in many ways, as a filling of whole wheat pita, or you can just spread them on top of the toasted bread.
Thai Curry Squash Soup
This delicious Thai curry soup is packed with goodness and great flavour. It warms you up instantly. Perfect for a cold winter supper when served with a bowl of rice.
Broiled Tofu With Cilantro Pesto
This Tofu Gets It's Brillant Color and Delightful Flavor From An Easy Cilantro Pesto And Lime Juice!! Great Side Dish!!
Carol's Favorite Vegetarian Chili
Vegetarian chili with mixed beans, crumbled tofu, tomatoes and a smoky cumin-cayenne spice base. Hearty meatless one-pot meal high in protein and fiber.
Shiitake, Green Bean & Potato Miso Stew
Shiitake mushrooms, tofu and potatoes are like sponge that soak all the great flavor from the miso stew. Green beans add bright color and nice crisp, and the glass noodles give a bit chewiness and some healthy calories that are good for you.
Soba Bibimbap
My craving for Korean food has officially come back to life again, and this was the dish I made for dinner yesterday. Instead of using cooked rice that traditional bibimbap does, this time I cooked soba noodles instead. Sauteed a few veggies that I had on hand separately, tossed with the spicy Korean chili sauce and a bit ketchup, and served with homemade kimchi. YUM!
Bibimbap2 (Korean Seasoned Vegetables & Rice with Spicy Sauce)
Bibimbap is my all-time favorite Korean dish, I have no problem to make it and eat it everyday :) I made this recipe a few days ago, this time I added homemade bean sprouts as well, and served it with three different kinds of homemade kimchi (cucumber, daikon and cabbage kimchi) and a fried egg as always. Delicious, that's the only word I can say every time :)
Caesar Salad with Roasted Tofu
Miso and garlic roasted tofu, crusty and crunchy croutons with miso-garlic dressing give this classic caesar salad tangy and scrumptious taste.
Tofu Fried Rice
This easy fried rice is also very versatile to make. You can use any other vegetables that you have on hand. Feel free to add some scrambled eggs if you want extra protein boost. The leftover can be kept in the fridge for at least two days.
Orange-Roasted Tofu & Asparagus
Roasting tofu in the oven is a great way to create a very meaty texture. No mushy tofu here and combined with a very flavorful sauce the cubes are almost like cubes of beef.
