Preparation Tips & Recipes

Though it is the source of many jokes in the western world, tofu has a long and sacred history in the east. It has been used for nearly 2000 years in China and is a daily staple in most Asian households. Throughout Asia tofu is made fresh daily from soybeans in small shops and sold on the street by vendors.

It is a wonderfully nutritious food and it has two properties that give tofu great culinary versatility. First, its flavor is relatively bland. Second, it is a porous food that takes on the flavor of other foods and ingredients with ease. This explains why tofu is at home in spicy entrees or in creamy sweet desserts.

The key to success with tofu is to choose the right type for the job. If you are stir frying chunks of tofu with veggies to serve over rice, choose firm tofu. Soft tofu is perfect to mash or puree as a filling for sandwiches or lasagna. A special type of soft tofu that is traditional in Japan is silken tofu. Puree or blend this type for sauces, smoothies, or desserts. It makes a great replacement for the cream in creamed soup recipes.

An especially nice idea for preparing tofu in stir fries or marinated dishes is to freeze it first. Just freeze the whole tub of tofu. Then defrost in the fridge, squeeze and drain well and chop or shred. It gains a chewy, spongy flavor that makes a great meat substitute.

Here are some ideas to get you started with tofu.

Barbecued tofu

  • Plan ahead to make this; you'll need 24 hours to defrost the tofu in your refrigerator.
  • 1 pound firm tofu, frozen and defrosted
  • 1 large sweet onion
  • 1/2 cup prepared barbecue sauce

Cut the tofu into 2-inch chunks and place in a bowl. Thinly slice the onions and mix into the tofu. Pour the barbecue sauce over it and marinate in the refrigerator for 2 hours. Line a cookie sheet with aluminum foil. Spread the tofu and onions on the sheet and pour the remaining sauce over it. Broil until bubbly. Serve on crusty French rolls with coleslaw on the side.

Tofu Tacos

  • 1 pound firm tofu or 1 pound firm tofu that has been frozen and defrosted
  • 1 small onion
  • 2 tablespoons canola oil
  • 1 package taco seasoning
  • 6 corn taco shells
  • Toppings of your choice: chopped lettuce, tomato, avocado, shredded soy
  • cheese, salsa

Drain the tofu well and crumble it. If you are using tofu that was frozen, you might want to shred it with a grater. Chop the onion. Heat the canola oil in a large frying pan and add the tofu and onion. Cook over medium heat until the onion is soft and tofu is starting to brown. Add the taco seasoning and mix well. Cook for another two minutes. Spoon into the taco shells and top with your favorite toppings.

Tofu Topping for Baked Potatoes

  • 8 ounces soft silken tofu
  • 1 tablespoon fresh lemon juice
  • 2 teaspoons olive oil
  • 2 teaspoons dried parsley
  • Salt to taste

Place all of the ingredients in a food processor or blender and blend until smooth. Refrigerate for 2 hours before serving.

Tofu Stuffed Shells

  • 1 pound firm tofu
  • 1/2 cup shredded mozzarella-style soy cheese
  • 1 tablespoon olive oil
  • 2 teaspoons dried parsley
  • 1 pound large pasta shells
  • 16 ounces spaghetti sauce

Cook the shells according to package directions. Pour half the sauce into the bottom of a backing pan. Place the cooked shells in a single layer in the pay. Blend together the tofu, soy cheese, olive oil, and parsley. Spoon the filling into the shells and pour the rest of the sauce over them. Bake uncovered at 350 degrees for 20 to 30 minutes or until heated through.

Spiced Baked Tofu

  • 1 pound firm tofu
  • 1/2 cup soy sauce
  • 1 tablespoon water
  • 1 tablespoon maple syrup
  • 1 tablespoon minced fresh gingerroot or 1 teaspoon powdered ginger
  • 1 teaspoon curry powder or 1 tablespoon curry paste
  • 1/2 teaspoon five-spice powder

Cut the tofu into cubes–about 1/2 inch on each side. Whisk together the rest of the ingredients and pour over the tofu cubes. If possible, let sit in the refrigerator for at least one hour. Preheat the oven to 350 degrees. Cover and bake for 30 minutes. Then uncover and bake for 20 minutes more.

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