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The BEST Ways to cook Tofu. (5 recipes, easy & TASTY)

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Mina Rome
Mina Rome
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Recipes in this Video

8 recipes

Originating from East Asia, tofu has been a staple protein source for centuries, particularly in Chinese and Japanese cuisines. It embodies the principles of balance and harmony in cooking, often paired with vibrant vegetables and sauces. Today, tofu is celebrated globally for its versatility and is embraced in various culinary traditions, from stir-fries to salads, making it a favorite among vegetarians and health-conscious eaters.

Ingredients

  • โ—tofu
  • โ—vegetable oil
  • โ—garlic
  • โ—ginger
  • โ—bell peppers
  • โ—broccoli
  • โ—carrots
  • โ—soy sauce
  • โ—sesame oil
  • โ—green onions
  • โ—cornstarch
  • โ—red pepper flakes
  • โ—salt
  • โ—black pepper

Instructions

  1. 1Press tofu to remove excess moisture for 15 minutes.
  2. 2Cut tofu into cubes or slices.
  3. 3Heat vegetable oil in a large skillet over medium-high heat until shimmering.
  4. 4Add tofu and cook until golden brown, about 5-7 minutes, flipping halfway.
  5. 5Remove tofu from skillet and set aside.
  6. 6In the same skillet, add garlic and ginger; sautรฉ for 30 seconds until fragrant.
  7. 7Add bell peppers, broccoli, and carrots; stir-fry for 5-6 minutes until tender-crisp.
  8. 8Return tofu to the skillet; pour in soy sauce and sesame oil.
  9. 9Sprinkle cornstarch over the mixture and stir to combine.
  10. 10Cook for an additional 2-3 minutes until sauce thickens.
  11. 11Season with red pepper flakes, salt, and black pepper to taste.
  12. 12Garnish with chopped green onions before serving.

Ingredient Alternatives

tofu

Healthier: tempeh

Cheaper: seitan

Tempeh offers a nuttier flavor and is richer in protein.

soy sauce

Healthier: tamari

Cheaper: coconut aminos

Tamari is gluten-free, while coconut aminos is lower in sodium.

vegetable oil

Healthier: avocado oil

Cheaper: canola oil

Avocado oil has a higher smoke point and healthy fats.

cornstarch

Healthier: arrowroot powder

Cheaper: potato starch

Arrowroot is gluten-free and works similarly for thickening.

Techniques

pressingstir-frying

Equipment

large skilletcutting boardknifespatulatofu press
๐ŸŒถ๏ธ๐ŸŒถ๏ธ๐ŸŒถ๏ธMediumsoy

Also Known As

Stir-Fried TofuVegetable Tofu Stir-Fry

Ingredients

  • โ—1 block (14 oz) firm tofu
  • โ—1/4 cup cornstarch
  • โ—1/4 cup soy sauce
  • โ—2 tbsp maple syrup
  • โ—1 tbsp rice vinegar
  • โ—1 tbsp sesame oil
  • โ—1 tbsp vegetable oil
  • โ—2 cloves garlic, minced
  • โ—1 tsp ginger, grated
  • โ—1/2 tsp red pepper flakes (optional)
  • โ—2 green onions, chopped
  • โ—Sesame seeds for garnish

Instructions

  1. 1Press the tofu for 30 minutes to remove excess moisture.
  2. 2Cut the pressed tofu into bite-sized cubes.
  3. 3In a bowl, toss the tofu cubes with cornstarch until evenly coated.
  4. 4In a separate bowl, mix together soy sauce, maple syrup, rice vinegar, sesame oil, garlic, ginger, and red pepper flakes (if using).
  5. 5Heat vegetable oil in a large skillet over medium-high heat.
  6. 6Add the tofu cubes to the skillet and cook until golden and crispy on all sides, about 8-10 minutes.
  7. 7Pour the sauce mixture over the crispy tofu and stir to coat evenly.
  8. 8Cook for an additional 2-3 minutes until the sauce thickens slightly.
  9. 9Remove from heat and garnish with chopped green onions and sesame seeds.
  10. 10Serve hot as an appetizer or main dish.

Equipment

Tofu pressCutting boardKnifeMixing bowlsSkilletSpatula
veganplant-baseddairy-freeegg-freegluten-freenut-freesoy-free

Tofu scramble originated as a plant-based alternative to scrambled eggs, gaining popularity in the 1970s among vegetarians and vegans. It embodies the ethos of using simple, nutritious ingredients to create a satisfying meal. Today, variations abound globally, with spices and vegetables tailored to local tastes, making it a versatile dish enjoyed by many.

Ingredients

  • โ—tofu
  • โ—olive oil
  • โ—onion
  • โ—bell pepper
  • โ—spinach
  • โ—turmeric
  • โ—nutritional yeast
  • โ—garlic powder
  • โ—black salt
  • โ—pepper
  • โ—tomato
  • โ—green onion
  • โ—cilantro
  • โ—red pepper flakes

Instructions

  1. 1Drain tofu and crumble it into a bowl.
  2. 2Heat olive oil in a skillet over medium heat until shimmering.
  3. 3Add chopped onion and bell pepper; sautรฉ until softened, about 3-4 minutes.
  4. 4Stir in crumbled tofu and cook for another 2-3 minutes.
  5. 5Add turmeric, garlic powder, and black salt; mix well to combine.
  6. 6Cook for an additional 3-4 minutes, stirring occasionally.
  7. 7Fold in spinach and cook until wilted, about 1-2 minutes.
  8. 8Remove from heat and stir in nutritional yeast and pepper to taste.
  9. 9Garnish with chopped tomato, green onion, and cilantro.
  10. 10Serve warm with toast or as a filling for wraps.
  11. 11Enjoy immediately for best flavor.

Ingredient Alternatives

tofu

Healthier: tempeh

Cheaper: chickpeas

Tempeh is higher in protein, while chickpeas are budget-friendly.

nutritional yeast

Healthier: miso paste

Cheaper: parmesan cheese

Miso adds umami flavor, while parmesan is often more accessible.

black salt

Healthier: sea salt

Cheaper: table salt

Sea salt is a common substitute for flavor.

olive oil

Healthier: avocado oil

Cheaper: canola oil

Avocado oil has a higher smoke point, while canola is less expensive.

Techniques

sautรฉingmixing

Equipment

skilletspatulabowl
๐ŸŒถ๏ธ๐ŸŒถ๏ธ๐ŸŒถ๏ธLowsoy

Also Known As

Vegan ScrambleTofu Eggs

Ingredients

  • โ—8 oz spaghetti
  • โ—2 cups fresh spinach
  • โ—1/4 cup olive oil
  • โ—2 cloves garlic, minced
  • โ—1 lemon, juiced and zested
  • โ—1/2 tsp salt
  • โ—1/4 tsp black pepper
  • โ—1/4 cup grated Parmesan cheese (optional)
  • โ—1/4 cup pine nuts (optional)

Instructions

  1. 1Cook the spaghetti according to package instructions until al dente. Drain and set aside.
  2. 2In a large skillet, heat the olive oil over medium heat.
  3. 3Add the minced garlic to the skillet and sautรฉ for about 1 minute until fragrant.
  4. 4Add the fresh spinach to the skillet and cook until wilted, about 2-3 minutes.
  5. 5Stir in the lemon juice and zest, salt, and black pepper.
  6. 6Add the cooked spaghetti to the skillet and toss to combine with the spinach and garlic mixture.
  7. 7If using, sprinkle the grated Parmesan cheese and pine nuts over the pasta and toss again.
  8. 8Cook for an additional 1-2 minutes to heat through.
  9. 9Serve warm, garnished with extra lemon zest or cheese if desired.

Equipment

large potskilletcolandermeasuring cupsmeasuring spoonstongs

Tofu salad is a refreshing dish that showcases the vibrant flavors and textures of Burmese cuisine. Originating from the diverse culinary practices in Myanmar, it reflects the use of fresh vegetables and protein-rich tofu, often enjoyed as a light meal or side dish. Today, variations of tofu salad can be found in many Asian cuisines, adapting to local ingredients and tastes, making it a popular choice for health-conscious eaters worldwide.

Ingredients

  • โ—tofu
  • โ—mixed greens
  • โ—carrots
  • โ—cucumber
  • โ—bell pepper
  • โ—green onions
  • โ—sesame oil
  • โ—soy sauce
  • โ—lime juice
  • โ—ginger
  • โ—garlic
  • โ—cilantro
  • โ—peanuts
  • โ—chili flakes

Instructions

  1. 1Press tofu to remove excess moisture for 15 minutes.
  2. 2Cut tofu into cubes and set aside.
  3. 3Wash and dry mixed greens thoroughly.
  4. 4Julienne carrots and cucumber.
  5. 5Dice bell pepper and slice green onions.
  6. 6In a large bowl, combine mixed greens, carrots, cucumber, bell pepper, and green onions.
  7. 7In a small bowl, whisk together sesame oil, soy sauce, lime juice, ginger, and garlic until well combined.
  8. 8Pour dressing over the salad and toss gently to coat.
  9. 9Add tofu cubes and cilantro, and mix carefully to avoid breaking tofu.
  10. 10Sprinkle with peanuts and chili flakes before serving.

Ingredient Alternatives

tofu

Healthier: tempeh

Cheaper: cooked chickpeas

Tempeh is higher in protein, while chickpeas are more affordable.

sesame oil

Healthier: olive oil

Cheaper: vegetable oil

Olive oil offers heart-healthy fats, while vegetable oil is cost-effective.

peanuts

Healthier: sunflower seeds

Cheaper: pumpkin seeds

Sunflower seeds provide similar crunch with fewer allergens.

soy sauce

Healthier: tamari

Cheaper: liquid aminos

Tamari is gluten-free, while liquid aminos are often cheaper.

Techniques

choppingmixingpressing

Equipment

cutting boardknifemixing bowlwhisk
๐ŸŒถ๏ธ๐ŸŒถ๏ธ๐ŸŒถ๏ธLowsoynuts

Also Known As

Tofu Salad with VegetablesAsian Tofu Salad
veganplant-baseddairy-freeegg-freegluten-freenut-freesoy-free

Ingredients

  • โ—1 block (14 oz) firm tofu, pressed and cubed
  • โ—1 cup coconut milk
  • โ—1/2 cup tomato puree
  • โ—1/4 cup butter (or vegan butter)
  • โ—1 onion, finely chopped
  • โ—3 cloves garlic, minced
  • โ—1 inch ginger, grated
  • โ—2 tsp garam masala
  • โ—1 tsp turmeric powder
  • โ—1 tsp cumin powder
  • โ—1/2 tsp chili powder
  • โ—Salt to taste
  • โ—Fresh cilantro for garnish

Instructions

  1. 1Heat butter in a large pan over medium heat.
  2. 2Add chopped onion and sautรฉ until translucent, about 5 minutes.
  3. 3Stir in minced garlic and grated ginger, cooking for another 2 minutes until fragrant.
  4. 4Add garam masala, turmeric, cumin, and chili powder, stirring for 1 minute to toast the spices.
  5. 5Pour in the tomato puree and coconut milk, mixing well to combine.
  6. 6Bring the sauce to a simmer and let it cook for 10 minutes, stirring occasionally.
  7. 7Add the cubed tofu to the sauce, gently folding it in to coat.
  8. 8Simmer for an additional 10 minutes to allow the flavors to meld.
  9. 9Season with salt to taste and remove from heat.
  10. 10Garnish with fresh cilantro before serving.

Equipment

Large panSpatulaKnifeCutting board
๐ŸŒถ๏ธ๐ŸŒถ๏ธ๐ŸŒถ๏ธLow

Ingredients

  • โ—1 1/2 cups Biscoff cookies, crushed
  • โ—1/2 cup unsalted butter, melted
  • โ—1 cup silken tofu
  • โ—1/2 cup cream cheese, softened
  • โ—1/2 cup powdered sugar
  • โ—1 tsp vanilla extract
  • โ—1/4 cup Biscoff spread
  • โ—1/2 cup heavy cream

Instructions

  1. 1Preheat the oven to 350ยฐF (175ยฐC).
  2. 2In a mixing bowl, combine the crushed Biscoff cookies and melted butter. Mix until well combined.
  3. 3Press the cookie mixture into the bottom of a 9-inch springform pan to form the crust. Bake for 10 minutes, then remove from the oven and let cool.
  4. 4In a blender or food processor, combine the silken tofu, cream cheese, powdered sugar, and vanilla extract. Blend until smooth and creamy.
  5. 5Add the Biscoff spread to the tofu mixture and blend again until fully incorporated.
  6. 6In a separate bowl, whip the heavy cream until stiff peaks form. Gently fold the whipped cream into the tofu mixture until well combined.
  7. 7Pour the tofu cheesecake filling over the cooled Biscoff crust, smoothing the top with a spatula.
  8. 8Refrigerate the cheesecake for at least 4 hours, or until set.
  9. 9Once set, remove the cheesecake from the springform pan and slice into pieces. Serve chilled.

Equipment

mixing bowlblenderspringform panspatulawhisk
veganplant-basedgluten-freenut-freesoy-free

Shredded Tofu Tacos are a delicious twist on traditional Mexican tacos, incorporating tofu as a protein-rich filling. This dish reflects the growing trend of plant-based eating, making it a favorite among vegans and those seeking healthier options. The vibrant flavors of spices and fresh toppings create a satisfying meal that honors the essence of Mexican cuisine while embracing modern dietary preferences.

Ingredients

  • โ—tofu
  • โ—corn tortillas
  • โ—onion
  • โ—garlic
  • โ—bell pepper
  • โ—cumin
  • โ—paprika
  • โ—chili powder
  • โ—lime
  • โ—cilantro
  • โ—salt
  • โ—black pepper
  • โ—avocado
  • โ—salsa
  • โ—olive oil

Instructions

  1. 1Press tofu to remove excess moisture for 15-20 minutes.
  2. 2Crumble the pressed tofu into small pieces.
  3. 3Heat olive oil in a skillet over medium heat until shimmering.
  4. 4Add chopped onion and garlic; sautรฉ until translucent, about 3-4 minutes.
  5. 5Stir in bell pepper and cook until softened, about 3-4 minutes.
  6. 6Add the crumbled tofu to the skillet; cook for 5-7 minutes until slightly golden.
  7. 7Season with cumin, paprika, chili powder, salt, and black pepper; mix well.
  8. 8Squeeze lime juice over the tofu mixture and stir to combine.
  9. 9Warm corn tortillas in a separate pan until pliable, about 1-2 minutes on each side.
  10. 10Assemble tacos by filling tortillas with the tofu mixture.
  11. 11Top with diced avocado, fresh cilantro, and your choice of salsa.
  12. 12Serve immediately with lime wedges on the side.

Ingredient Alternatives

tofu

Healthier: tempeh

Cheaper: canned chickpeas

Tempeh offers a firmer texture while canned chickpeas are budget-friendly.

corn tortillas

Healthier: whole wheat tortillas

Cheaper: flour tortillas

Whole wheat offers more fiber, while flour tortillas are often less expensive.

salsa

Healthier: homemade salsa

Cheaper: canned tomatoes

Homemade salsa can be fresher, while canned tomatoes can cut costs.

avocado

Healthier: guacamole

Cheaper: mashed peas

Guacamole is a great alternative, while mashed peas provide creaminess at a lower cost.

Techniques

sautรฉingpressing

Equipment

skillettofu pressspatula
๐ŸŒถ๏ธ๐ŸŒถ๏ธ๐ŸŒถ๏ธMedium

Also Known As

Tofu TacosVegan Tacos

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