If you are vegetarian or vegan, we have good news for you! Tofu is 100% vegan! This means it is free of any animal products and suitable for vegetarian or vegan diets.
Tofu is also a great source
In this article, we will explain:
- what is tofu
- Different types of tofu
- Benefits of adding tofu to your diet
- 5 delicious recipes to start with tofu
Like to listen? Check out episode 419 of The Vegetarian Zen Podcast where we talk tofu. You can read on for a summary of everything we discussed.
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What is tofu?
Before I became a vegetarian in 2013, I had no idea what tofu was made of. Tofu production is similar to the cheese making process.
- Dried, unfermented soybeans are ground, boiled and drained. This extraction fluid is soy milk.
- Soy milk is coagulated with salt or acid to separate curd from curd.
- Soy milk is poured into the mold to remove the mold.
- The resulting soft cakes are cut into squares and stored under water until sold.
Types of Tofu
There are different varieties of tofu, each best for a specific type of recipe. These types are distinguished by their texture, which is determined by the amount of water they contain.
Tofu that does not contain much water is called “extra firm,” “super firm,” “firm,” or “hard.” Tofu with more water is softer and called “silken”.
Because silken tofu is very soft and has a creamy texture, it is mainly used in baked goods, smoothies, and soups. Firm tofu holds its shape and can be cut into cubes, planks or strips and fried, fried or baked, making it a suitable alternative to meat in many main dishes.
Benefits of Tofu
Tofu is one of the most popular meat substitutes in vegan recipes. It can be used in place of meat in many recipes, including stir-fries, soups, salads, pasta dishes and casseroles. If you have meat cravings or miss eating meat at certain meals, tofu is a great way to satisfy your cravings.
The amazing thing about tofu is that it is so versatile! Any spice you prepare it with makes it taste great. Marinating the tofu before cooking is the best way to accomplish this, and the marinade flavor options are endless.
Since animal protein is high in saturated fat, substituting tofu for plant-based foods such as meat is a great way to help reduce your risk of heart disease. Tofu is low in calories and an excellent source of protein, iron, calcium and magnesium. It contains all nine essential amino acids, making it a complete protein and is usually gluten-free in its plain, unflavored form. Be sure to check food labels if this is important to you.
5 of our favorite vegan tofu recipes
Since we eat tofu regularly, we definitely have some favorite ways to prepare it. Here are five “vegan Zen approved” recipes to get you started
1. Vegan Tofu Ricotta
If batch cooking is your thing, whipping up a large pan of vegetable lasagna will give you a much heartier, healthier meal. Because there are only two of us, we have almost a full pan left that will last us most of the week.
Lasagna ingredients typically include pasta, marinara, meat, and a variety of cheeses, including ricotta. We definitely skip the meat and load our lasagna with zucchini, mushrooms, grated carrots and spinach.
Traditional ricotta cheese is made from dairy milk, but tofu can be used to make something that is very similar in texture to dairy ricotta. Use this plus plant-based mozzarella pieces and you’ve got yourself a delicious vegan lasagna.
2. Nora Cooks Crispy Air-Fried Tofu
We’ve had our air fryer for a few years now and we use it to make the best crispy tofu! Before the air fryer, crispy meant cooking in oil (yes!). Now we use this recipe from Nora Cooks. The tofu comes out golden brown and crispy.
Use these bits of tofu in salads, stir-fries or even in pasta. You can easily adjust the marinade ingredients to suit the taste of the dish you are making. You can eat them as is or dip them in your favorite sauce (I definitely love the sweet chili sauce!) for a quick snack.
3. Fried Tofu by Love and Lemon
No matter which seasoning option you use (fajita seasoning, chili powder, curry powder, or whatever else you like), this recipe for grilled tofu from Love and Lemon is packed with flavor. With so many options you’ll likely find yourself making this recipe over and over again so you can try them all.
4. Blueberry Tofu Smoothie by Cook for Your Life
This recipe calls for almond milk, but I usually use soy instead. There are also blueberries and hemp
5. Creamy Vegan Chocolate Pudding by Connoisseurus Veg
We couldn’t close our list without a dessert! This recipe calls for soft tofu (silken) to add a creamy texture.
Not sure how to press and marinate tofu? We get it! Watch this video to see how…it’s really easy!
We hope we’ve given you some reasons to include it