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

FAQs

What's the difference between tofu and vegan tofu? ›

Is All Tofu Vegan? Although tofu in general is completely vegan friendly, we always recommend checking the ingredients list on the tofu you have. Sometimes, the odd brand of tofu may use a different method to create their tofu, some of which include animal byproducts in their process.

Tofu can get a bad rap as a meat substitute, but it's actually an incredibly versatile ingredient. When blended, it has a great creamy texture – you can use it in a vegan mousse or pudding, and it's essential for making a creamy ricotta substitute in my lasagna and vegan stuffed shells.

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.

The high level of protein makes tofu a good alternative to animal-derived meat. Federal dietary guidelines include tofu as part of a healthy vegetarian dietary pattern, and a 2021 American Heart Association scientific statement emphasizes choosing plant-based proteins for heart health.

Tofu is inherently vegan since it is made with only plant based ingredients. Still, some dishes that include tofu may not be vegan because they include animals products. For example, tofu marinated in honey is not vegan. If you have concerns, check the ingredients, or find out how your tofu dish is made.

For relatively similar serving sizes, the nutrition differences between silken and firm tofu are pretty big. Silken tofu contains only about half the calories and fat, while firm tofu contains over twice the protein. The reason for this is water content.

From least firm to most firm, the most common types of tofu are silken, soft, medium, firm, extra firm, and super firm. Non-silken tofu is also known as regular 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.

* Tofu may be used straight from the box; no cooking is necessary. Shelf life of an unopened aseptic box is up to 10 months. Tofu can be eaten hot or cold, by itself or in recipes.

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.

Can we eat tofu at night? ›

Soy - With some of the highest levels of tyramine found in foods, fermented soy products should be avoided in the hours before bed. This includes soy sauce, tofu, miso and teriyaki sauce.

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.

Avoid tofu if you take medicines called MAOIs (monoamine oxidase inhibitors) for mood disorders or Parkinson's disease. Tofu contains tyramine, an amino acid that helps balance your blood pressure. MAOIs block the enzyme that breaks tyramine down. Combine the two and your blood pressure could get dangerously high.

Do you have to press the tofu before pan-frying? You don't have to press the tofu before pan-frying. On the contrary, pressing the tofu will make it dry, chewy, and jerky-like.

Silken, the softest type of tofu, can be compared to a young white cheese. Firm tofu, the most common, has the same consistency as feta, while the texture of super-firm can be compared to that of meat.

Before it has been cooked or seasoned, tofu tastes sour and is quite bland. However, this food is an excellent absorber of flavors, which makes it a favorite for anyone who knows their way around a kitchen. When prepared correctly, tofu can be savory, sweet, crunchy, or soft.

Which is better for you, tempeh or tofu? When it comes to nutrition, both tofu and tempeh are good protein sources, but tempeh is the winner. There are around 19 grams of protein in 100 grams of tempeh, while tofu contains less than half of this, at around 8 grams per 100 grams.