How To Cook Tofu

Tofu is a versatile and healthy ingredient that has been a staple in Asian cuisines for centuries. It is low in calories, high in protein, and contains all nine essential amino acids, making it an excellent alternative to meat and dairy-based products. However, many people are intimidated by cooking tofu at home, especially if they have never tried it before. In this article, we will walk you through the steps of how to cook tofu, from selecting the right variety to preparing it for cooking, and offer some tips and tricks for getting the perfect texture and flavor.

1. Choosing the right type of tofu

Tofu comes in various textures and firmness levels, which can affect the way it cooks and tastes. Here are some common types of tofu and their uses:

– Silken tofu: This type of tofu has a soft and creamy texture and is best used in smoothies, sauces, and desserts. Silken tofu is perfect for dishes that require a smooth consistency, such as puddings or vegan cheesecakes.

– Soft tofu: This type of tofu is a bit firmer than silken tofu but is still delicate and tender. It is best used in soups, stews, and stir-fries.

– Firm tofu: This type of tofu has a dense and chewy texture and is perfect for grilling, sautéing, and baking. Firm tofu holds its shape well and can be sliced or cubed for use in sandwiches, salads, and curries.

– Extra-firm tofu: This type of tofu is the most versatile and can be used in any dish that requires a meat-like consistency. Extra-firm tofu is ideal for grilling, frying, and baking, and can be sliced, cubed, or crumbled.

2. Preparing tofu for cooking

Before cooking tofu, you need to drain and press it to remove excess water. Tofu absorbs flavors better when it is firm and dry, and pressing it will prevent it from falling apart during cooking. Here are the steps for preparing tofu:

– Remove the tofu from its packaging and drain off any excess water.

– Wrap the tofu in a clean kitchen towel or paper towels and place it on a plate.

– Place another plate or a heavy object on top of the wrapped tofu to press it down.

– Let the tofu sit for about 20-30 minutes, or until most of the water has been removed.

– Unwrap the tofu and pat it dry with a clean towel or paper towels.

3. Cooking tofu

Now that you have prepared your tofu, it is time to cook it. Here are some methods for cooking tofu:

– Pan-frying: Heat some oil in a non-stick pan over medium-high heat. Add the tofu and cook for about 3-4 minutes per side, or until golden brown and crispy.

– Baking: Cut the tofu into cubes or slices and bake them in the oven at 400°F for 20-30 minutes, flipping them halfway through the cooking time.

– Grilling: Cut the tofu into thick slices, brush them with marinade or oil, and grill them on a preheated grill or grill pan for 3-4 minutes per side.

– Stir-frying: Cut the tofu into cubes and stir-fry them with vegetables and sauce for a quick and easy stir-fry dish.

4. Tips and tricks for cooking tofu

– It is essential to season tofu well to enhance its flavor. Try marinating it in your favorite sauce or spices for at least 30 minutes before cooking for maximum flavor.

– Tofu can be frozen and thawed before use. Frozen tofu has a spongy texture and absorbs flavors well, making it perfect for marinades and sauces.

– When pan-frying tofu, use a non-stick pan or a well-seasoned cast-iron skillet to prevent it from sticking.

– For a crispy texture, dust the tofu with cornstarch or flour before cooking.

– Use firm or extra-firm tofu in curries and stews as it holds its shape well and adds texture to the dish.

– Try different spices and herbs to season tofu, such as garlic, ginger, cumin, coriander, basil, or thyme.


1. Is tofu healthy?

Yes, tofu is a healthy ingredient that is low in calories and high in protein, vitamins, and minerals. It is an excellent source of plant-based protein and a great alternative to meat and dairy-based products.

2. Does tofu taste like anything?

Tofu has a mild and subtle flavor that can be easily enhanced with spices, marinades, and sauces. It has a creamy and delicate texture that makes it perfect for using in a variety of dishes.

3. Can I eat tofu raw?

While technically you can eat tofu raw, it is not recommended as it can be difficult to digest and may contain harmful bacteria. It is best to cook tofu before eating it to improve its flavor and texture.

4. How long does tofu last in the fridge?

Tofu can last for up to a week in the fridge if stored properly in an airtight container or wrapped in plastic wrap. It is important to check the expiration date on the package and use it before it goes bad.

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