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How to Include More Tofu in Your Cooking


When cooking, it makes good dietary sense to integrate more tofu. Tofu is nutrient-rich, an excellent source of protein, vitamins, and minerals.

It’s made by coagulating soy milk. It becomes a solid curd that can be pressed and formed into different shapes and textures. Your choice is from soft and silken to firm and dense. Compared to other protein sources, tofu is lower in fat and calories.

Special to The Roosevelt Island Daily News

Here are some ways to incorporate more tofu into your cooking:

Preparation: Before cooking with tofu, prepare it carefully. Drain any excess water and press it to remove any additional moisture. This helps the tofu absorb more flavor and maintain its shape during the cooking process.

Stir-Fries Tofu is a delicious addition to a stir-fry. Cut it into bite-sized cubes and cook them in a wok or skillet with vegetables. Most use mushrooms, bell peppers and onions, but anything you like is fine. Add seasonings such as soy sauce, ginger, and garlic for extra flavor.

Sandwiches Tofu can be used as a protein alternative for sandwiches. Slice it into thick slabs and marinate in a mixture of soy sauce, rice vinegar and honey. Then, sear in a skillet until golden brown on both sides. Add to a sandwich with your favorite toppings.

Salads Use it as a great addition to salads as it provides a boost of protein. Cube it and mix with greens such as kale, spinach or arugula. Top with a dressing of your choice. Add roasted vegetables for extra texture.

Other ideas

Soups Tofu is a unique addition to soups. Cut the block into small cubes and add to a warm broth along with vegetables such as bok choy and mushrooms. Add herbs such as miso paste and sesame oil for added flavor.

Curries It works well in a variety of curries. Cut into cubes and add it to a curry mixture with vegetables and coconut milk. Add spices such as curry powder and turmeric, and serve it over rice.

Unique ways Tofu can substitute for ricotta cheese in lasagna or used as a scrambled egg substitute. It can be used to make vegan “ricotta cheese,” crêpes. or even a vegan cheesecake.


FAQs Q: Can tofu be frozen? A: Yes. Before freezing, make sure to drain any excess water and wrap it tightly in plastic wrap or an airtight container.

Q: Can I use silken in place of firm tofu? A: Silken is a softer variety and has a milder flavor and best suited for dishes such as smoothies or puddings. For many other dishes, firm tofu is a better substitute to maintain texture and consistency.

Q: How long can tofu be stored in the refrigerator? A: For up to 5 days. Make sure to keep it in an airtight container or wrapped in plastic wrap.

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