Tofu can get a bad rap as a flavorless and mushy ingredient. However, those qualities only usually appear in dishes from those who don’t know how to treat this ingredient. Luckily, it is easy to make tofu incredible if you know what you are doing.
This ingredient is a great plant-based protein option and a crucial element of many food cultures. Here is everything you need to know about cooking tofu.
What Is Tofu?
What is tofu made out of? Tofu is a soybean curd with origins in Anhui, China. This ingredient gets made from coagulated soy milk. It is a crucial ingredient in many Asian cuisines, including those from China, Japan, Korea, Indonesia, Singapore, Vietnam, and Indonesia.
There are several types of tofu, each defined by its firmness. The softest variety of this soy-based ingredient is soft silken tofu, which does well in smoothies, dips, and desserts. Medium tofu is slightly firmer than silken tofu. It is a popular choice for miso soup.
Firm tofu is the next most substantial type of tofu, and it is a fantastic option if you want to fry or scramble tofu. The most solid kind of tofu is extra-firm tofu which keeps its shape nicely and is a good option for grilling, baking, frying, and scrambling.
Whatever firmness level you use, this ingredient contains a lot of protein, iron, calcium, and magnesium. Tofu itself has a very mild flavor. However, it absorbs other flavors through sauces, seasoning, and marinades.
Some people may want to know, can you eat raw tofu? Certain dishes use raw tofu, such as smoothies and sauces. However, while uncooked tofu will not harm you, you likely won’t want to eat raw tofu without adding other ingredients.
So, if tofu will not hurt you if you eat it raw or cooked, is tofu healthy in general? Like many foods, tofu is beneficial for you when enjoyed in moderation. It is a low-calorie food that packs a lot of nutritional punch. This food has plenty of protein, nutrients, and fiber, and this is part of the reason for its popularity.
How To Cook Tofu
The beauty of tofu is its ability to absorb any flavor you want to add to it. Plus, you can cook it in many ways and use it in countless dishes. You can stir-fry, bake, scramble, grill, crisp, or deep fry. Read on to discover one of the easiest tofu recipes. The tofu from these recipes can get used in several recipes.
Crispy Tofu
This baked tofu recipe is a healthy way to add texture and flavor to tofu. Crispy tofu is a delicious addition to noodles, salads, rice dishes, stir-fries, and more.
Extra Firm Tofu
While you can cook with different varieties of tofu, extra-firm is the way to go with any coating since this type of tofu holds its shape. Use 16 ounces for this recipe.
Cornstarch
Cornstarch provides some crispness to the tofu without adding too much bulk. You will need between three and six tablespoons of cornstarch.
Soy Sauce
Soy sauce adds some depth and umami flavor to the marinade. Use two to three tablespoons.
Sesame Oil
Sesame oil provides a nutty flavor that rounds out the dish. Use one tablespoon.
Maple Syrup
Maple syrup completes the marinade by adding sweetness and complimenting some of the nutty depth of the other ingredients. Use one tablespoon.
Other Seasonings
The above marinade ingredients are a good starting point for your crispy tofu. However, you can add whatever seasoning you like, including curry powder, Worcester sauce, cayenne, curry, ginger, basil, and pre-made marinades.
Pan-Fried Sesame Ginger Tofu
Equipment
- Baking sheet
- Cooking spray
- Parchment paper (optional)
- Large bowl
- Tofu press
Ingredients
- 16 oz Extra Firm Tofu
- 3-6 Tbsp Cornstarch
- 2-3 Tbsp Soy sauce
- 1 Tbsp Sesame oil
- 1 Tbsp Maple syrup
Instructions
- Press the tofu. Place your tofu or tofu cubes between a few layers of paper towels and press it with something heavy for about 20 minutes while you prepare the other steps.
- Preheat the oven to 400 degrees Fahrenheit.
- Prepare the baking sheet. You can either spray the sheet directly or line it with parchment paper and then spray.
- Combine soy sauce, sesame oil and maple syrup in a large bowl and stir until evenly mixed.
- Add cubed tofu to the bowl with the sauces and evenly coat the cubes. Let sit for at least 10 minutes.
- Drain the sauce off of the tofu and discard the remaining sauce. Clean the bowl.
- Add the tofu back to the bowl and coat with around 2 tablespoons of cornstarch. You may need to add more cornstarch as needed.
- Evenly place tofu cubes on the baking sheet.
- Bake tofu for 15 minutes.
- Remove the tofu from the oven, flip the cubes and add them back to the baking sheet.
- Bake the tofu for another 15 minutes.
- Remove the tofu from the oven and enjoy it alongside your favorite noodles, rice or salad dish.
Tips & Tricks for Pan-Fried Sesame Ginger Tofu
- Pressing tofu is the most essential part of preparing this ingredient. Properly pressing tofu can make the difference between a delicious and unremarkable dish. This step removes excess liquid, helps the tofu take on more of a crisp, and allows the tofu to absorb more marinade.
- Always ensure you buy the correct type of tofu for your recipe.
- Embrace what a blank slate tofu is. When cooked properly, it can absorb any flavors you want. Marinating is the best way to imbue flavor into this ingredient.
Nutrition Information of Pan-Fried Sesame Ginger Tofu
This recipe makes about four servings, with each serving equaling four ounces of tofu. Each serving contains 115 kcal, carbohydrates: 12 grams, Protein: 9 grams, Fat: 3 grams, Saturated fat: 1 gram, Sodium: 575 milligrams, Potassium: 200 milligrams, Fiber: 1 gram, Sugar: 4 grams, Calcium: 43 milligrams.
Conclusion
So, the next time you want a plant-based protein option for a dish, try tofu. There are plenty of extraordinary ways you can use tofu. Besides crispy tofu, you can also enjoy stir-fried, pureed, scrambled, and baked tofu. It works well in countless dishes and on many occasions.
Wow this was amazing considering the short list of ingredients!
Great meal!
This was wonderful.