Vegan Tofu Recipes

So of course I cook and eat a lot of tofu, as you can expect from most vegans. Since I have made quite an assortment of tofu-based recipes, I decided to make a compilation of the vegan tofu recipes that I have made.

What Is Tofu?

To someone who hasn’t seen tofu before, it looks exactly like a block of white cheese! It is made from the curd of condensed soy milk. The process of making tofu resembles a lot of cheese-making processes.

Tofu has been used in China since ancient times. However, it was made by an accident when a worker accidentally mixed soy milk with nigiri. As a result, the soy milk curded up and gave tofu. Well, all thanks go to that person, whoever he was, for making that mistake and for giving us this amazing ingredient.

Apart from the fact that it is a plant-based ingredient, tofu is high in protein. For this reason, it has been used in several Asian countries since ancient times. And it is still a staple in many countries. It is very affordable, and because of its plant-based nature, it is quite a popular ingredient and a favorite of vegans all around the world.

The thing about tofu is that it doesn’t have a taste of its own. In fact, it is quite bland. Therefore, when you add it to any dish or marinate it, it absorbs the spices, and you get a nice flavor.

What Is Tofu Made Of?

Tofu is made from soybeans, like other products such as tempeh. But unlike tempeh, it is made from soy milk, not the whole soybean. In an oversimplified explanation, basically an agent is added to coagulate soy milk into a semi solid consistency, which is then pressed for varying lengths of time depending on the textural end result desired.

Tofu Nutrition Facts

Tofu is the superstar vegan food that everyone loves or loves to hate. It has earned itself a reputation, and rightfully so because it is truly amazing food. It lends itself to a variety of dishes, serving as a base for the sauce, an egg substitute, a sandwich filling, a salad addition, and the list goes on.

If you are wondering why vegans love to shove tofu in everything they can, here’s why: It’s a complete protein! When all of your skeptical family and friends ask you where you’ll get your protein from, you can now give them a one-word answer. Of course, as we know, there are FAR more sources, but tofu is such a good one.

Tofu isn’t a one-trick wonder and is also a great source for many minerals. Some choices are calcium, copper, iron, selenium, and zinc. All this, with a modest amount of fat, in one versatile package.

The unassuming superstar ingredient does all this while being low in calories, making it quite nutrient-dense. All of these reasons, and more, are why you can always find a few blocks of tofu hidden away in my fridge.

Is Tofu Keto?

One serving of tofu has two grams of carbs, one of which is fiber. As aforementioned, it also has a very high protein content.

This makes tofu a good base for a meal that will help you to stay full and keep full. With its nutritional content, tofu is a perfect food candidate for those on a keto diet.

Where To Find Tofu Near Me?

Tofu used to be something only found in expensive health food stores or Whole Foods, but not so much anymore. I have had great success finding tofu everywhere I go, even in small town grocery stores.

For the best selection, I do recommend chains such as Kroger, Publix, Walmart, Trader Joe’s, etc., specialty stores such as Whole Foods, and of course local markets and health food stores.

How To Prepare Tofu?

A big difference in your preparation process will depend on if you use extra-firm or super-firm tofu. With super-firm tofu, you will save yourself the task of having to squeeze the tofu beforehand.

However, it can be harder to find, or pricier. Near me, I can find super firm tofu at Publix, Sprouts, Whole Foods, and Trader Joe’s, so check similar stores near you.

It is important to note that silken or firm tofu will not be suitable for this recipe. Silken tofu will practically turn to mush in your hands before you can even slice it and instead lends itself to creamy sauces and desserts.

Firm tofu is still not quite what you’ll need, and will crumble to pieces when manhandled. It also has an undesirably soft texture when eaten, and is the reason why many people are scared to try tofu.

If you don’t have super-firm tofu then you will need to drain the tofu. Do this by wrapping the block of tofu in a clean kitchen towel and placing something heavy on the top, such as pot or books, and let the tofu drain excess liquid for bout 20 minutes.

If you find that the firmest tofu available to you is still too soft for your liking, an old method of mine is to freeze it. When the tofu is frozen and defrosted, the texture becomes firmer and spongier.

Breakfast

Easy Tofu Scramble

I decided to share another recipe for an easy tofu scramble that is perfect for beginners. It is high in protein and the perfect breakfast for those who are looking for an alternative to eggs.

Tofu Breakfast Burrito

This flavorful vegan breakfast burrito is simply amazing. It is loaded with tofu scramble, skillet potato, avocado, and spring mix salad, all wrapped with a soft, warm, and pliable gluten-free vegan tortilla. This vegan breakfast burrito is so filling, the perfect breakfast burrito for breakfast or brunch!

Tofu Bacon

This flavorful tofu bacon recipe is so easy to bake, slices of tofu dipped in a smoky, slightly sweet marinade and baked until crispy. It is a delicious meatless bacon substitute that the entire family will love.

Snacks and Appetizers

Baked Tofu Nuggets

Crispy Baked Tofu Nuggets are such a delightful treat, they are baked and not fried but they are crispy on the outside and moist inside. This delicious breaded tofu nugget recipe is vegan and gluten-free and amazing served with your favorite dip!

Tofu Fries

This Tofu Fries Recipe has the perfect flavor and crunchy, strips of tofu are dipped in seasoned flour and baked until crisp. Tofu fries are the perfect snack, they are baked not fried, easy to prepare, and delicious!

Air Fried Tofu

Tofu is one of those ingredients that is any vegan’s rescuer in the kitchen. When you don’t have anything else to make or are too tired, Air Fry Tofu will never disappoint you!

Whether it is pan-fried tofu or cooked in a broth or curry, tofu is that one ingredient that goes well with anything. and by anything, I mean with ramen, salad, quinoa, soup, curry, snacks, desserts, smoothies, etc.

Lunch

Vegan Egg Salad

This is the best Vegan Egg Salad recipe that I have had. Flavorful tofu with creamy homemade mayo, green onion, celery, and dill. The perfect tofu egg recipe for breakfast, lunch, brunch or tea; serve it as a sandwich and enjoy the flavor and texture of eggs in every bite.

Vegan BLT Sandwich

This Vegan BLT Sandwich is so easy to prepare but tastes so amazing. Enjoy each bite of smokey tofu bacon, crisp lettuce, juicy tomato, creamy avocado and onions on gluten-free bread with vegan garlic mayonnaise.

Curried Tofu Wrap

This delicious Curried Tofu Wrap recipe is bursting with flavors. It is loaded with seasoned curried tofu, with crunchy walnuts, celery, and sweet raisins. Perfect for lunch or on the go!

Cajun Tofu Salad

This Cajun Tofu Salad is the perfect summer salad recipe that is full of flavor and easy to prepare. It is a hearty vegan salad that is bursting with flavors of Cajun seasoned tofu, lettuce, tomatoes, red onions, marinated artichokes, avocado, and olives.

Barbecue Tofu Sandwiches

These flavorful Barbecue Tofu Sandwiches are the perfect treat not only during the warmer months but all year around. Seasoned tofu slices, cooked until crisp, smothered with barbecue sauce and served with coleslaw.

Spinach Tofu Salad

A scrumptious and easy to prepare Spinach Tofu Salad Recipe that is mind-blowing and hearty. This salad is full of nutrients and bursting with flavors of marinated tofu, creamy avocado, juicy tomatoes and crunchy vegan coconut bacon tossed with a delicious lemon dressing!

Dinner

Smothered Tofu

This Smothered Vegan Fried Chicken (Tofu) is my latest creation that has me coming back for more. It is the ultimate Southern comfort dish, made with crispy seasoned tofu cubes, lightly fried or baked, then smothered in a flavorful homemade gravy.

Vegan Brown Stew Chicken (Tofu)

Brown stew chicken is a traditional Jamaican dish. It is a stew traditionally made from vegetables, chicken, and Caribbean spices. The dish is not just flavorful but is rich in flavors and has a brown silky and rich gravy with a depth of Caribbean flavors. In simple words, this dish is incredibly delicious!

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