27 Tofu Recipes That Will Change The Way You Think About Vegan Food (2024)

FAQs

Is tofu suitable for vegans? ›

In a process similar to that of making cheese, tofu is made by curdling soy milk, which comes from soybeans. The milk is coagulated with the use of taric acid or other food acids, and then pressed into bricks. As this process contains no animal byproducts, neither does tofu, meaning tofu itself completely vegan.

Tempeh is a perfect substitute for tofu as it is made in a very similar way with similar ingredients. Both are made from soy. However, tempeh often contains other grains (lentils, millet, quinoa, etc), meaning it is even higher in protein and fiber!

For Baking

The ability of silken tofu to quickly liquify makes it an ideal substitute for eggs and cream when baking cakes, cookies, brownies and muffins. Tofu is simply curdled soy milk, so heating and adding liquid result in a similar consistency that's also creamy, moist and rich.

Nutritionally, tofu offers much to love. According to the U.S. Department of Agriculture, half a cup of firm tofu offers 21.8 grams of protein with 181 calories and 11 grams of fat. Most of that fat is of the healthy polyunsaturated kind. The high level of protein makes tofu a good alternative to animal-derived meat.

Tofu is made from soybeans and is popular in vegetarian, vegan, gluten-free, and low-cholesterol diets. It contains a lot of protein and important nutrients and is considered safe for most people to eat daily.

What to not serve with tofu? According to studies, a high volume consumption of tofu and spinach together can increase your risk of kidney stones. Tofu and spinach contain calcium and oxalic acid respectively and the combined can form kidney stones.

Fortunately, the answer is fairly straightforward. In general, opened, uncooked tofu is good for up to five days when stored correctly. As for cooked tofu (including tofu integrated into dishes), you'll have four to five days to eat it when it's stored in an airtight container in the fridge.

For the best texture, press the tofu using a tofu press or cast-iron skillet for 20 to 30 minutes. If you're short on time, just drain the tofu and gently press it in a kitchen towel or paper towels over the sink. The tofu won't be as firm this way, but it will still be delicious!

Why do vegans love tofu? ›

Tofu's an especially good choice for people who eat vegan to ensure they meet their recommended daily protein intake. “Unlike animal sources of protein like beef, tofu is cholesterol-free,” says Romito. And while a serving of tofu has 5 grams of fat, it's mostly polyunsaturated fats.

You can eat raw tofu without cooking directly from the pack, but make sure that you drain off the excess water first because it does not add anything to the experience. Tofu is also called bean curd. It is a white, creamy, soft, relatively flavorless food product made from soybeans.

It sticks, and the crispy bits end up sticking to the pan, which is a tofu tragedy. Plus, it requires more oil, and you don't need to use a lot of oil to get crispy tofu. When you bake your tofu, you give it time to develop crispy edges and warm, pillowy insides. It's simply the best.

Most tofu comes packed in water, so the number one thing you always need to do is drain the block as much as possible. A water-logged block of tofu won't absorb a marinade or get crispy in a frying pan. To drain it, slice the block and place the slices in a single layer on a paper towel-lined baking sheet.

Smoked paprika adds a smoky undertone, while onion powder and brown sugar provide sweetness and depth of flavor. Red pepper flakes add a hint of heat for added complexity. Cornstarch: Cornstarch helps to create a crispy coating on the tofu when baked or fried, replicating the texture of fried chicken.

Foods high in plant-based proteins such as seitan, tofu, tempeh, and new meat alternatives can be beneficial while building a high-protein diet, and supplemental vegan protein powders can also help meet the needs by providing concentrated sources of protein surrounding workouts and throughout the day [7,17].

WHAT COUNTS AS A PLANT FOOD? If the food comes from a plant and is minimally processed, it counts! Plant foods include all fruits and vegetables, legumes (peas, lentils, tofu and canned or dried beans), grains, milks made from nuts or grains, nuts and seeds.

Hummus is a vegan staple that allows you to have some versatility in your diet. It's an immensely popular food amongst vegans so you may have found a new favourite yourself.

Soy and nutrition

There's a reason why soy is so popular with people who eat vegetarian or vegan– it's a great source of high quality protein. The quality of the protein in soy is similar to that found in meat, milk and eggs. It is considered a complete protein and contains the essential amino acids your body needs.