Tofu does not have a ton of flavor on its own, but the beauty of it is that it soaks up flavors like a sponge. Tofu gets zip from tangy barbecue sauce in BBQ Tofu Sandwich, subtle smokiness and spice in Tandoori Tofu, and ginger, soy and sherry in the Tofu & Broccoli Stir-Fry. These recipes may turn even the toughest tofu critic into a fan, so give it a chance to shine. Download a FREE Cookbook with Healthy Vegetarian Recipes!
Types of Tofu
These recipes call for firm or extra-firm tofu, which is found in water-packed containers or in bulk bins in the refrigerated section of most grocery stores. Its firm texture stands up well to sautéing, grilling and crumbling. Silken tofu, with higher water content, is softer and can be used in dips, dressings or smoothies. Although silken tofu is available in “firm” or “extra-firm,” it is not the best choice for these four recipes because of its soft texture.
91 percent of U.S.-grown soy is genetically modified. If you’re concerned about GMOs, buy certified organic tofu.
Tofu is a great source of plant-based protein: about 10 grams per 3-ounce serving. Some varieties are made with calcium sulfate, a coagulant that adds extra calcium; check the label.
Once opened, place any unused tofu in a storage container and cover with water. Refrigerate for up to 4 days, changing the water every day or two. (Store bulk-purchased tofu this way as well.) You can freeze tofu for up to 5 months, which yields a pleasing chewy texture. (Frozen tofu can turn a light caramel color.)
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