Tofu is a beancurd (buy organic to avoid rainforest soya) that is popular in Asian cuisine and increasingly elsewhere. It has no flavour but absorbs the ingredients that it’s cooked or marinated in. Vegan chef Sarah Kramer says that saying you don’t like tofu, is like saying you don’t like cake flour! Tofu in Soybean Sauce (Full of Plants) is made by sauteeing firm tofu in a soybean sauce, with garlic, lemongrass and chilli.
There is controversy over the source of soybeans, so always choose an ethically sourced brand. There is also confusion over whether it’s good or bad for people with cancer. Some say the hormones are no good, others say they are good. What is known is that the longest-lived cultures on earth have been eaten tofu for thousands of years, and it does not appear to have done them any harm. Viva! has a good article on all the arguments (hormones, rainforests and whether it gives you ‘man boobs’.)
There are a few types of tofu, and it can get confusing in the shops, if you’ve never used it before. Never just cook it, it will taste awful, you have to use it in a recipe. But simply put: firm tofu is cut into chunks to replace chicken and meat, and silken tofu is more like custard, that pours out of the pack and is used for desserts. Here are a few recipes to get you started:
Taifun Organic Tofu Basilico is a quality German brand. Packed with protein, no longer need you fear on what to do with tofu. Just slice and eat, ideal for any Mediterranean salad. Chilled (store at correct temperature). Found in most health stores.
Quick & Easy Crispy Tofu (Minimalist Baker) is a good base recipe to add to salads and curries. It’s well seasoned alone, or add your favourite sauce.
Kung Pao Tofu (The Simple Veganista) is ideal for a stir-fry, adding in a spicy sauce, peanuts and veggies (peppers, courgettes/zucchini, and onions).
Simple Tofu Scramble (The Simple Veganista) is a simple alternative to scrambled egg. The tofu is seasoned and served with veggies of your choice.
Crispy Tofu with Dipping Sauce (Planted and Picked) is an ideal alternative to chicken nuggets. Choose organic tofu to protect rainforests, and then marinate it in the tasty ingredients. Tofu is made from soybeans and has no flavour, but absorbs the tastes of whatever it is marinated or cooked in. This recipe makes a breadcrumb of garlic powder, onion powder and smoked paprika, then dips the tofu in homemade plant-based buttermilk, before coating in the breadcrumbs. Keep these away from pets, due to onion and garlic.
Try a dessert like this tofu cheesecake with purple yams from One Green Planet. Tofu is often used as a replacement for cream cheese in vegan cheesecake, as it absorbs the flavours it’s made with.
5 Ways to Cook & Use Tofu
