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Simple Tofu Recipes

Updated on December 28, 2011

What is Tofu?

Tofu has been used in Asian cusines for centuries although it is still a relatively new type of food in Western cultures. Tofu is commonly used as a meat and cheese substitute for vegetarians and also becoming popular with non-vegetarians.

Tofu is made of curdled soybean milk. It has a bland taste and it is often referred to as 'chameleon like' because it picks up the flavor of what it's being cooked with. Because of this, tofu can be used with a wide variety of recipes.

Buying tofu is a bit of a challenge because there are different varieties. Most commonly, you will notice extra firm, firm, regular, soft and silken. Each of these work best with certain types of recipes.

Different Types of Tofu

Silken tofu (also called Japanese tofu) has a creamy texture and is used in desserts and creamy sauces. Due to the texture, silken tofu should not be used in main dishes and stir-fry because it will not break up easily.

Regular tofu is much firmer and is ideal for main dishes and stir-fries. Varieties for this type are soft to extra firm. It can be marinated and baked. Once baked it can be used in many different recipes such as soups, salads, sandwiches and more. Firm and extra firm tofu is great baked and can be deep fried.

Health Benefits of Tofu

Tofu conains no cholesterol and has been proven to lower LDL cholesterol levels.  Tofu is rich in protein, calcium, iron, omega 3 fatty acids and is low in calories and fat.  Tofu may also lower risks of cancer, aid women going through menopause, essential for prostate health and strengthen bones, thus lowering risk of osteoporosis and arthritis.



The following recipes are very easy and are good for people who are new to tofu. If you prefer, you can also make your own tofu at home.  You can see how on the video below.

Making Your Own Tofu

Baked Tofu
Baked Tofu

Baked Tofu

1 pkg extra firm tofu

1 tbsp olive oil

1 cup soy sauce (teriyaki or marinade of your choice)

Drain tofu and dry with paper towel. Marinade tofu for 10-15 mins. Preheat oven to 375. Lightly oil a baking sheet and place tofu on the sheet. Bake for 30 mins on each side.

This is a very simple recipe. Tofu can be cut in slices or cubed. Keep refrigerated and use in soups, salads, sandwiches, wraps or just eat plain.

Stir-fried tofu with vegetables
Stir-fried tofu with vegetables

Vegetable Stir-Fry

1 pkg firm or extra firm tofu

1 pkg of vegetable stir fry

1 tbsp olive oil

1/2 cup soy sauce

1/2 cup teriyaki sauce

Drain tofu and cut in cubes. Saute vegetables in oiled pan with tofu. Add teriyaki and soy sauce. Cook until tender.

Scrambled tofu
Scrambled tofu

Scrambled Tofu

1 pkg firm or regular tofu

2 garlic cloves finely choped

1/2 cup green onions finely chopped

1/2 green pepper diced

Crumble tofu with fork. In a pan, add olive oil and garlic and cook on low heat for one minute. Add tofu, green onions, green peppers and salt.  Raise heat and cook for about 5 minutes stirring often. Excellent substitute for scrambled eggs for breakfast.

Dairy-free smoothies
Dairy-free smoothies

Healthy and Delicious Smoothies

1 pack of silken tofu

1 cup soy milk

1 cup orange or pineapple juice

1/2 banana

1/2 cup strawberries

1/2 cup blueberries

Blend all ingredients in a blender and serve.

Check Out My Other Recipes

Here are some of my other recipes. They are all vegetarian.

Mexican Recipes

Lentil Bean Reicpes

Italian Recipes (pasta recipe contains cheese and egg but if you prefer vegan, you can use vegan substutes)

About vegetarianism


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    • BStoneBlog profile image

      Jay Dickens 4 years ago

      The baked tofu looks delicious! I usually opt for stir fry but will give this a try.

    • Global-Chica profile image

      Anna 5 years ago from New York, NY

      Awesome recipes! I've never heard of scrambled tofu nor tried to make tofu from scratch but will now try both. Thanks! Voted up and useful.

    • amymarie_5 profile image

      amymarie_5 6 years ago from Chicago IL

      Eating healthy is hard sometimes. I'm glad I like tofu, it makes it easier. If you try these recipes let me know how you like them. Thanks for commenting:)

    • ravenblueu profile image

      ravenblueu 6 years ago from Somewhere Tropical

      I always love fried crispy tofu. I haven't tried all of these recipes. I know I should opt to a more healthy way of preparing food lol. The smoothie is interesting:D

    • amymarie_5 profile image

      amymarie_5 6 years ago from Chicago IL

      Thanks for commenting! Scrambled tofu is great, I usually eat it with toast. You'll love it. :)

    • Om Paramapoonya profile image

      Om Paramapoonya 6 years ago

      Nice hub! I've tried most of these, except scrambled tofu. Sounds so simple and delicious. I'll give it a try very soon. Rated up and useful. :)