How to Cook with Tofu

If you have not cooked tofu before, we're here to make a believer out of you. When made well, tofu is tasty, cheap (3 oz is usually less than $.75), and great for you. 

1. Know where to find it

If you haven't used tofu, the first step is to find it! Often grocery stores will place it near the produce. Others might keep it in their "natural foods" section. Tofu always needs to be kept cool, so keep that in mind when you look for it.

Tofu Nutrition

A 3 oz serving of tofu has: 
* less than 100 calories
* 0 g saturated fat
* 10 grams protein
​

2. Use the right kind

You may see soft, silken, firm, and extra firm tofu at the store. The soft and silken types are great for sauces and smoothies. When you want it to be a little firmer, opt for firm or extra firm.

3. Prep it well

For stir-fry and other meals where tofu will be the "meat" of the recipe, be sure to drain and press the tofu before using it. Here's how:

1. Take the block of tofu from its package. Drain away the liquid around it.
2. Wrap the block in a hand towel or several layers of paper towels, and place it on a plate.
3. Place another plate on top of the tofu. Add a large can, pot, or anything that will sit stable and add some weight. Leave for 20-30 min, remove tofu from the towel, and it's ready to use.

4. Add flavor

Much like chicken, tofu gets its flavor from how you cook it. Many recipes use a sauce or marinade to cook the tofu in. Our Simple Veggie Tofu mixes a bit of soy sauce with oil and spices.

5. Choose a cooking method

Baking and "pan frying" in a small amount of oil are great ways to make tofu. Both of these methods give the tofu a crisp outside and tender center. Our Simple Veggie Tofu cooks in the oven, but you can also make it in a skillet.