These tofu recipes are so delicious, they’ll please vegetarians & meat eaters alike! Here are the best ways to use this plant based protein.
Are you a tofu fan? This plant-based protein couldn’t be more delicious when it’s prepared correctly. Of course right out of the package, it’s flavorless and mushy. But cook it right, and you’ll be singing it’s praises!
Here are all the best recipes for turning this protein into healthy and easy meals. You’ll find our favorite tofu stir fry, an easy way to make it into a full meal with colorful veggies. Try our marinaded tofu that doesn’t require cooking at all. And the tofu scramble saves us often on weeknights and as a healthy breakfast option. You can even make it into pudding.
And now…the best tofu recipes worth trying!
What is tofu, anyway?
Well, it’s soy: kind of. Tofu is a soy milk turned into curds (like in cheesemaking) and pressed into blocks. It originated in China about 2,000 years ago. It’s very popular in Asia and it’s becoming more prevalent in the US: because we’re finally figuring out how to cook it. This plant-based protein is well-known all around the world.
Is tofu healthy?
Some people claim that tofu is unhealthy and should be avoided. But research shows that tofu is part of a healthy diet. According to the Harvard TH Chan School of Nutrition, soy is a nutrient-dense source of protein that can safely be consumed several times a week. It’s likely to provide health benefits, especially when you eat it as an alternative to red meat and processed meat. Learn more about tofu here: Straight Talk About Soy and Is Tofu Good for You?Print
This tasty tofu stir fry recipe is our go-to for healthy plant based dinners! It’s got the best stir fry sauce, and you can use any veggies.
For the stir fry sauce
- 1/4 cup soy sauce
- 6 tablespoons water
- 1 tablespoon rice vinegar
- 2 tablespoons sugar
- 1 tablespoon miso
- 2 teaspoons cornstarch
- 1/4 teaspoon garlic powder
For the tofu stir fry
- 1 1/2 pounds fresh broccoli, stem on (about 3 large heads or 6 heaping cups florets)*
- 1 red bell pepper (or half red and half orange)
- 4 ounces shiitake mushrooms (optional)
- 2 green onions
- 1 tablespoon grated fresh ginger
- 14-ounces firm or extra firm tofu
- 3 tablespoons sesame oil, divided
- Kosher salt
- 1 tablespoons sesame oil
- Sesame seeds
- Start the rice: If serving with rice, start the rice.
- Make the sauce: Whisk together the stir fry sauce ingredients in a medium bowl, or make the sauce in advance and refrigerate until cooking.
- Chop the veggies: Chop the broccoli into florets. Thinly slice the pepper. Remove the shiitake stems and thinly slice them, if using. Thinly slice the green onion. Peel and grate the ginger.
- Cook the tofu: Cut the tofu into bite sized pieces (1-inch squares, 3/8-inch thick and pat it dry with a towel. Add the oil to a large non-stick pan and add the tofu cubes and a few pinches kosher salt. Turn on the heat to medium-high. Cook 5 to 6 minutes until lightly browned on the bottom.
- Flip the tofu: Briefly remove the pan from the heat to reduce spitting. Flip the tofu with chopsticks (the easiest method!) or tongs. Return the heat to medium-high and cook 5 to 6 minutes until browned. Remove the tofu to a bowl and set it aside.
- Stir fry the veggies: Add another 1 tablespoon oil to the skillet. Add the broccoli, pepper, and shiitake mushrooms and two pinches salt and cook 6 to 7 minutes until just starting to brown on edges, stirring occasionally. In the last minute, add 1 tablespoon water and allow the vegetables to steam.
- Turn down the heat to low. Add the green onion and ginger and cook 1 minute. Turn off the heat. Add the tofu and sauce and stir until the sauce thickens. Serve immediately. Store leftovers up to 3 days refrigerated.
- Category: Stir Fry
- Method: Stovetop
- Cuisine: Vegan
Keywords: Tofu recipes
About the Authors
Sonja Overhiser is author of Pretty Simple Cooking, named one of the best healthy cookbooks of 2018. She’s host of the food podcast Small Bites and founder of the food blog A Couple Cooks. Featured from the TODAY Show to Bon Appetit, Sonja seeks to inspire adventurous eating to make the world a better place one bite at a time.
Alex Overhiser is an acclaimed food photographer and author based in Indianapolis. He’s host of the food podcast Small Bites and founder of the recipe website A Couple Cooks. Featured from the TODAY Show to Bon Appetit, Alex is author of Pretty Simple Cooking, named one of the best vegetarian cookbooks by Epicurious.