Fondation Olo

7 Ways to Prepare Tofu

Tofu originated from China. It is made from soybeans that have simply been crushed and boiled. With its rather neutral taste, tofu is an ideal base for cooking. It easily takes on the flavour of the ingredients with which it’s prepared. In addition, it’s sold at a reasonable price.

Tofu can be used in a variety of healthy and tasty recipes. And it can be prepared in many different ways: cubed, sliced, crumbled, pan-fried, blended and more. Go at your own pace and let creativity guide you!

  

Types and storage

To make sure the tofu is fresh, check the date on the sealed packaging. If the packaging is open, you should ideally know when it was opened to be sure the tofu is still fresh.

There are 3 main types of tofu: extra-firm, firm and silken (also called soft). Be sure to choose your tofu according to its intended use for best results:

Extra-firm 

  • Cubed and marinated for stir-fries
  • Sliced like steaks or skewered for grilling

Extra-firm or firm tofu can be frozen. Simply place it in the freezer directly in its packaging or in a closed container. Once thawed, its texture will change. It will be more grainy and rubbery, as the tofu will have lost water. The tofu will be easier to press to allow it to absorb the other flavours. Do not freeze tofu for more than 2 months.

Firm 

  • Crumbled to replace ground meat
  • Torn into pieces to look like chicken strips

You didn’t use up all the firm or extra-firm tofu in the packaging? No problem! It can be refrigerated for up to a week if it’s immersed in water in a closed container. But remember to change the water every day.

Silken or soft

  • Blended into cream soups or smoothies for a nice smooth texture

Silken tofu contains very little protein. For that reason, it’s not as good an option as the other two. Also, silken tofu cannot be frozen. It keeps for 2 to 3 days in the fridge in a closed container, without water.

 

Here are a few ideas to prepare tofu:

In a burger

  • Try our recipe for tofu burgers. It's quick and easy!
  • You can also use a simple slice of grilled tofu, with or without sauce. Your little ones will love it.

 

As a spread

  • Ideal for a nutritious snack or weekday lunches, this recipe is simply delicious. Your children will ask for more! Bonus: the recipe can be made with easy-to-find ingredients.

 

In a stir-fry

  • Everyone agrees that our BBQ-style tofu stir-fry recipe is delicious! It’s different, and doesn’t require a lot of time. Ideal for busy weekday family dinners.

 

Crispy

  • For a touch of crispiness, simply mix your tofu pieces with cornstarch. And then cook the coated tofu in a skillet.
  • Loounie’s "tofu magique" recipe also gives tofu a crispy texture. This tofu is ideal to complement the rice and vegetables in your poke bowls.

 

Scrambled like eggs

  • Tofu can be cooked like scrambled eggs. This recipe from The Buddhist Chef is perfect for slower weekend mornings and busy weeknights. As well as being nutritious, it’s easy to reheat. Savour your discovery!

 

In a marinade

  • Tofu can be marinated in all kinds of sauces: Moroccan, Mexican, teriyaki, Indian and even Italian.
  • Tofu can even be marinated in feta brine! You can easily create your own brine to marinate tofu cubes. Feta-style tofu can be added to salads, pasta dishes or even pizza!

   

Grated

  • Extra-firm tofu can be grated and added to a mac and cheese or used in tacos. You can also add pesto to it for a delicious pizza topping.
  • Why not transform your grated tofu into “pulled tofu” to imitate pulled pork, like in this recipe?

 

Research and Writing : Sandrine Faucher

Scientific revision : Mylène Duplessis Brochu, dietitian, Dt.P., M.Sc.