What to Serve With Tofu: 30+ Recipe Ideas (2024)

FAQs

What pairs well with tofu? ›

There's lot of different sides that go well with tofu. Tofu is a versatile plant-based protein source that can be eaten with grains (rice, quinoa, barley, and more), pasta, veggies (stir fry, air fried, roasted, and more), on top of salads, and in buddha bowls.

Tofu can be eaten raw, and so cooking it is completely optional and is mostly done for texture or to bind the sauce to the tofu. You can pan-sear the sides and add it to a colorful stir-fry or deep-fry it and coat it in a savory and sweet sauce.

Sprinkle on some sesame seeds as garnish and serve immediately with some rice or just by itself. The easiest trick to make tofu more exciting and add texture is to coat it in a little cornflour and then pan fry to give it a crispy bite. This is one of my go-tos when I want to add some extra protein to my lunches.

Coat it in garlic, black pepper, salt (plus more of your favourite seasonings), liquid aminos and some olive oil. Then mix it into some cornstarch and toss it all together, then bake for about 20 minutes. Cornstarch also helps to draw out excess moisture so it really gets the tofu crispy.

I love tofu and spinach, but she told me not to mix the two because calcium in tofu will react to oxalate in the spinach and promotes the formation of kidney stones.

In addition to tofu, tempeh, and edamame, vegan complete protein sources include: buckwheat, hemp seeds, chia seeds, Ezekiel bread, quinoa, amaranth, nutritional yeast, and spirulina. There are also many classic food combinations that contain all nine essential amino acids when combined.

Tofu is a staple of the Japanese diet. It's a common ingredient in miso soup, where it's found in small cubes, and is consumed almost every day this way. And then there's nabe or "hotpot", a common winter dish in which tofu is either substituted for meat, or eaten in addition to meat and vegetables.

She encourages people to treat tofu in a similar manner to canned beans, which we are taught to drain and rinse before using. She finds that doing so can help eliminate any off-flavors from preservatives in the water for liquid-packed tofu.

Healthier - For starters, broiling tofu is a healthier method of cooking than frying, and it requires less oil to create crispier cubes. Easy - It's also really easy to make.

Press it. Tofu contains a lot of water, and you'll want to squeeze most of it out, especially if you're baking, grilling, or frying it. I recommend using a tofu press to do this, because it gives the tofu a delicious chewy texture and makes cleanup a breeze. But having one isn't necessary.

What are the pros and cons of tofu? ›

Incorporating tofu into your daily meals and snacks can bring several health benefits. Those benefits include brain health promotion, ease of menopause symptoms, and heart disease prevention. However, eating tofu has some risks, as it might lead to digestive issues or interact with certain medications like MAOIs.

I gently pat its outside dry, cut it into 1/2-inch cubes. I cook the tofu in 2 tablespoons of oil (I like to use coconut, but vegetable oil or grapeseed oil also work well) over medium-high heat, and salt it. The tofu cooks in a single layer for 4-5 minutes, undisturbed (this is how it gets its lovely, crispy crust).

Heat a large oven-safe metal or cast iron skillet over medium heat. Once hot, add the oil and the seasoned tofu. Sauté for 5 minutes, shaking/flipping occasionally to cook on all sides, until tofu has a slight crust on each side and has begun to brown.

If it darkens in color, begins to smell, or feels slimy, it should be thrown away. Bottom line: Open packages of tofu are good in the fridge for up to five days, provided you change the water daily.

According to the National Institutes of Health (NIH), consuming soy, which includes tofu, is generally considered safe except for those with allergies to soy. The past controversial connection between soy and breast cancer is likely due to soy's isoflavones, which have a mild ability to mimic estrogen.

The significant disadvantages of Tofu may cause allergies in some people. The symptoms of soy allergies include skin rash, inflammation, itching, fainting, breathing difficulty, abdominal pain and throat swelling. In rare scenarios, Tofu may cause osteoporosis and estrogen-related cancer.

Popular tofu dishes

Pour a little bit of soy sauce over the tofu if it did not come already seasoned. Yudofu are tofu pieces boiled in a clear, mild soup and dipped into soy sauce or ponzu (lemon-flavored soy sauce) before being eaten. Yudofu is a Kyoto specialty and commonly served during the colder seasons.

The effect of eating tofu with weight loss has been proven on many studies. Specifically, people who follow the tofu diet from 2 months to 1 year will lose an average of 4.5 kg. Therefore, this food has been and is appearing popular in many people's weight loss, diet, and vegetarian menus.

How to include tofu in your diet? ›

Try it in place of eggs in a breakfast scramble, crisp it up for lunch or a snack, and turn it into a hearty soup or even a vegan pot pie for dinner — the sky's the limit when it comes to tofu!

Even when you are cooking for one, it's worth taking a few minutes to make a hot, protein-rich breakfast. By stretching an egg with a little tofu, you reduce the cholesterol and saturated fat.