ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

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


    0 of 8192 characters used
    Post Comment

    • BStoneBlog profile image

      Jay Dickens 

      5 years ago

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

    • Global-Chica profile image


      6 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 imageAUTHOR

      Amy DeMarco 

      7 years ago from Chicago

      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


      7 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 imageAUTHOR

      Amy DeMarco 

      7 years ago from Chicago

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

    • Om Paramapoonya profile image

      Om Paramapoonya 

      7 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. :)


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)