How to cook tofu

How to cook tofu

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How to cook tofurecipesbased ontofu and advice on how to best enjoy it. What is tofu and how is it eaten, a food also known as vegetable cheese.

Tofu, what is it

The tofuis a soy-based food, mainly used as a substitute for cheese. It is produced starting fromcoagulation of soy milk, a kind ofvegetable curdwhich, naturally, comes in the form of “white and soft flakes”. The nametofu, literally, means "bean curd "to highlight its origins, it is in fact soy bean rennet.

It is cholesterol-free and low in fat, but rich in vegetable proteins and micronutrients.

On the market we find it natural, in the form of loaves or soft cream, smoked or flavored with spices and herbs but it can be prepared at home with extreme ease. For further information, here is the guide "How to make tofu at home".

For its delicate flavor, thetofuit can be used both for the preparation of sweet and rustic dishes: it is a very versatile ingredient, it lends itself well to different cooking methods and, in the kitchen, after a little practice, it ends up being appreciated!

Based on the preparation, thetofuit can be soft, firm or extremely hard. Thererecipe of the tofuhasoriginsvery ancient: the first documentation dates back to the Han Dynasty, more than 2000 years ago but its popularity is due to Buddhism, because thetofuis an important source ofproteinsfor those on a dietvegetarian.

In the West, the history of tofu is much more recent: from the documents it seems that it was Benjamin Franklin, one of the Founding Fathers of the United States of America, who brought thetofufor the first time in the West as described in a letter to John Bartram, dated 1770. In Europe, thetofuit began to spread only in 1900.

How to cook tofu

Without seeing any recipewith thetofu, let's take a look at thenutritional valuesof this food: 100 grams oftofuthey bring about 70calories, 8 grams of protein, 1.5 g of carbohydrates, 3.5 g of fat, 130 mg of calcium, 1.10 mg of iron and 4 mg of sodium. These nutritional values ​​refer tonatural soft tofu, usually extra salt is added and sometimes even artificial flavors. Remember to always read the label and avoid atofuwith a large number of food additives! Herehow to cook tofu.

Stir-fried or grilled tofu

Tofu can be sautéed in a pan with a drizzle of oil over high heat or grilled, in the latter case just get a grill pan, a griddle or even a barbecue. It can be cooked alone or with seasonal vegetables.

Marinated tofu

It can be marinated for at least half an hour in oil with the addition of a little lemon juice: in this case it can be eaten raw, natural, perhaps accompanied with fennel seasoned with oil and salt.

Fried tofu

Tofu can also be fried with or without breading. To fry the breaded tofu, you can use a breading given by corn flour, breadcrumbs and seeds. If you are ovo-vegetarian, you can dip the tofu in the egg, then in the breadcrumbs with seeds, and then fry.

Tofu like cheese

Tofu can be cut into cubes or blended into a codimento for pasta or to enrich soups and vegetable soups

Soft tofu can be added to the dough for panzerotti or meatballs. It can be used to mix pasta with seasonal vegetables and risotto.

Once blended, creamy tofu can be spread into panini, sandwiches and wraps.

Tofu-based recipes

To prepare a quick sauce, you can sauté tofu, onion, tomato, pine nuts and chilli, all roughly chopped.

Alternatively, you can prepare a sauce by cutting tofu into cubes and stir-frying it with red onion, carrots, soy sauce and orange juice.

Since it is a neutral-flavored ingredient, tofu can be used as an ingredient to fill desserts or to prepare a tofu cake, very similar to the cheesecake.

Thetofuit can be grilled and accompanied by sweet and sour sauces, caramelized onions and / or fried crispy onions.

Chocolate tofu cake

As stated, thetofulends itself well to both arecipesrustic / salty, both a sweet recipes. In this paragraph we will look at one sweet recipe based on tofu, a vegan chocolate cake.


  • 500 grams of tofu
  • 200 g of brown sugar
  • 4 tablespoons of flour type 00
  • 250 lm of soy milk
  • a pinch of cinnamon
  • a pinch of salt
  • grated zest of one lemon
  • 120 grams of dark chocolate

How to make chocolate tofu cake

In the blender, add the milk and tofu then the chocolate that you have previously cut into flakes. Blend everything until you get a homogeneous mixture. Pour the mixture into a pan (25 cm) lined with parchment paper and bake in a preheated oven at 180 degrees for about 40 minutes.

In the photo above,marinated tofuwith oil, lemon juice and enriched with aromatic herbs and spices.

Video: Tofu 101: What it is + How to Cook it (August 2022).