What is tofu, and how to cook it?

Tofu is made from dried soybeans, mixed with water to form curds, then pressed into blocks. Different levels of pressure applied to the curds create varying textures of tofu, from very soft, creamy silken tofu to firm tofu.

Tofu is a brilliant flavour carrier (it can be a little bland eaten as-is) so it’s perfect for marinating – try a mixture of soy, maple and chilli flakes, or even curry paste. You can also toss in seasoned cornflour or polenta for extra crispiness.

If you’re looking for a crisp texture, it’s a good idea to press your tofu first to remove excess moisture – wrap it in a double layer of kitchen paper, then stack heavy kitchen tools, such as a casserole, on top and leave for 30 minutes. Freezing tofu also removes some of the water, making the tofu firmer once cooked.

How to pan-fry tofu

This works best for firm tofu. Press, marinate or season, then fry in a splash of oil in a non-stick pan over a medium heat (tongs are your friend here). Turn occasionally to achieve browning on all sides.

How to bake tofu

Cut tofu into cubes and pat them dry with kitchen paper, then marinate in a mixture of soy sauce, sesame oil, a dash of maple syrup and a pinch of chilli flakes. Place on a non-stick baking sheet and bake at 200°C/180°C fan/gas mark 6, turning halfway, for 25 minutes or until golden.

How to air fry tofu

Toss cubed tofu in a mixture of cornflour, turmeric, salt and paprika, then place in the air fryer in a single layer. Drizzle with oil, then air fry for 15 minutes at 180°C, turning halfway, until golden and crisp.

How to blend tofu

Silken tofu will lend a creamy, rich texture to vegan desserts – try blitzing with melted dark chocolate for a decadent, mousse-like dessert.

How to scramble tofu

Roughly mash firm tofu, then pan-fry in a splash of oil for 6–7 minutes to create a scrambled egg-like texture. Add spices and extra veggies, such as sautéed spring onions, mushrooms, cherry tomatoes or spinach, to amp up the flavour.

How to cook tofu in sauces

Bake, fry or air fry the tofu first before stirring it into curries or stir-fries.

How to barbecue tofu

Cut firm tofu into large squares and pat dry, then thread onto skewers. Make a marinade with maple syrup, chilli sauce, miso paste, paprika and sesame seeds with a drizzle of oil, and brush all over the tofu. Grill on a medium barbecue for 10–15 minutes, turning once and brushing to baste with the marinade as you go.

If you’re looking to up your plant-based protein, including tofu in your weekly meal rotation is well worth a try. Now that you’ve mastered how to cook tofu, put it to delicious use in these flavour-packed recipe ideas.