How to cook with Tofu (and actually love it): The ultimate guide
If you think you don’t like tofu, chances are—you just haven’t learned how to cook it yet. When done right, this humble block of soy can be crispy, creamy, savoury, sweet, smoky, or even indulgently rich. It’s a blank canvas with endless potential. In this guide, we’ll explore tofu’s impressive nutritional benefits, the different types and how to use them, plus global plant-based creators—from China to India to the UK—showing us how tofu can truly shine.
Tofu: A Nutritional Powerhouse
Complete Protein: Tofu contains all nine essential amino acids, making it a top-tier plant-based protein.
Bone Strength: It’s packed with calcium and magnesium, vital for strong bones.
Heart-Healthy: Soy protein has been linked to lower LDL (“bad”) cholesterol.
Cancer-Fighting Potential: Rich in isoflavones, compounds under study for reducing cancer risk.
Blood Sugar Balance: Tofu’s low glycemic index and high protein may help regulate blood sugar levels.
Tofu 101: Types and Textures
There’s no one-size-fits-all when it comes to tofu. Different textures suit different dishes. Here’s a cheat sheet:
🌍 Around the World with Tofu: 5 Dishes, 5 Cultures, 5 Textures
🇨🇳 1. Mapo Tofu (Silken Tofu)
Creator: Woon Heng
Why it works: Silken tofu absorbs the spicy, umami-rich Sichuan sauce beautifully in this traditional dish. Woon uses doubanjiang (fermented broad bean paste), mushrooms, and tofu to recreate the classic meat-free.
🧂 Tofu Tip: Silken tofu doesn’t need pressing. Just gently slice and spoon into the pan last.
🇬🇧 2. Tofu "Fish" and Chips (Firm Tofu)
Creators: Cup Full of Kale
Why it works: Tofu mimics the flake of fish when frozen, thawed, and pressed. Tamsin coats firm tofu in seaweed and then a beer batter, fries it up golden, and then serves with chips and mushy peas - perfection.
🧂 Tofu Tip: Freezing tofu changes its structure, giving it a chewier, meatier bite—perfect for faux fish.
🇺🇸 3. Glazed Barbecue Tofu Burger (Extra-Firm Tofu)
Creator: Plant-based RD
Why it works: Extra-firm tofu is grated and combined with tasty seasonings and breadcrumbs for a juicy patty that crisps on the outside but stays tender inside. Plus, they are higher in protein than your average veggie burger.
🧂 Tofu Tip: Press it well, then shred it like cheese for a perfect burger texture.
🇮🇳 4. Tofu Tikka Masala (Medium Tofu)
Creator: Vegan Richa
Why it works: Richa uses medium tofu marinated in a spiced yogurt mix, baked or air-fried, then simmered in a tomato-based tikka masala sauce. The tofu holds its shape but soaks up all the rich flavors.
🧂 Tofu Tip: Bake marinated tofu cubes first before adding them to the sauce—this helps lock in flavor and improve texture.
🇯🇵 5. Silken Tofu Japanese Purin (Silken Tofu)
Creator: Okonomi Kitchen
Why it works: This vegan spin on the classic Japanese custard pudding uses silken tofu and plant milk to create a lusciously smooth, wobbly texture—no eggs or dairy needed. With a rich caramel sauce and delicate flavor, it’s the perfect balance of comfort and elegance.
🧂 Tofu Tip: Silken tofu blends effortlessly into custards and puddings—giving you creaminess without cream, and protein without compromise.
Tofu Tips & Tricks
Always press firm or extra-firm tofu to remove water and enhance crispiness.
Marinate well – think soy, garlic, ginger, chili oil, or miso.
Crisp it up with cornstarch before baking or frying.
Don’t skip seasoning – tofu’s neutral flavor is its secret weapon.
Conclusion: From Sponge to Superstar
Tofu isn't just edible—it’s exceptional. Whether it’s comforting Mapo Tofu, bold tofu tikka, or a cheeky British twist on fish and chips, this adaptable ingredient brings flavor, texture, and nutrition to plates across the globe.
So the next time you’re wondering “what’s for dinner?” – open the fridge, grab a block of tofu, and think internationally 🌍
