Tofu (Baked and Fried).
Tofu is such a diverse ingredient that I think is so underutilized because it can be intimidating. Tofu, a vegetarian soy based product, is high in protein and healthy fats and is typically much more affordable than other sources of protein. It is also a great food source for iron, calcium, zinc and magnesium. Tofu was never something that I ate growing up, as it is often not an ingredient used in a lot of traditional American cuisine. It is not an ingredient I cooked with myself until more recently despite being a vegetarian for several years. When purchasing tofu there are so many different types or firmness and packaging which can be very confusing. I am by no means a tofu expert, but I am a normal Mom who makes it often (my partner also often makes it too!) – so here is my insight.
The two main firmnesses of tofu that I buy are extra firm and silken. We use extra firm tofu in the place of chicken or other meats in dishes such as in stir-fry or other asian inspired cuisine or even tikka masala. I even make tofu nuggets in place of chicken nuggets. Honestly, the options are endless. (If not available, firm tofu is an okay substitute). Silken tofu can be blended raw and combined with frozen fruit to make a healthy desserts or added to a smoothie to increase the protein and iron content. If looking for a vegan dish, you can even use vegan tofu to create a ricotta cheese substitute – which is shockingly good in taste and consistency.
My goal with this post is to provide easy ways to incorporate tofu into everyday life and recipes without difficulty or fear. Extra firm tofu can be cooked several ways but the most common, I believe, is to fry it. The tofu tastes great this way and has a very crunchy consistency, but it is messy and time consuming to prepare it this way (see recipe below for more details). A healthier, easier and our much preferred option is to bake the tofu. It is still crispy and does not require constant “babysitting” – and as a parent, we all know there are enough things in life that require babysitting. Regardless of which way it is prepared, it can be added to most recipes as the replacement for the traditional meat option. If the recipe has a sauce, such as stir-fry, incorporate the tofu into the recipe once the sauce is complete and allow some time for the flavors to blend.
Mama tip: Leftovers are a favorite of mine as they provide an easy meal option for all that requires no mental or physical preparation. I almost cook two packages of tofu at a time and double the recipe that it is going into to create lots of leftovers.
Fried Crispy Tofu
Equipment
- Large Pan
- Large Bowl
- Knife and Cutting Board
- Two large plates or cutting boards
- Tongs
Ingredients
- 1 14 oz Package Extra Firm Tofu
- 2 Tablespoons Corn Starch (with additional available as needed)
- Olive Oil or Canola Oil
Instructions
- Press the tofu: If the tofu is packaged in water and unpressed, drain the tofu. Place tofu a towel onto a plate or cutting board and place tofu brick onto. Add another towel on top of tofu and another plater or cutting board. Place heavy object as a weight on top of tofu (I like to use a 1/2 gallon of milk container) for at minimum 30 minutes.
- Once pressed, place on cutting board and cut tofu in height in half. Cube tofu into approximately 1" by 1/2" pieces (cutting lengthwise twice and widthwise 4 times typically accomplished this).
- Place cubed tofu into large bowl. Add 2 Tablespoons of cornstarch and toss until evenly coated. (If not completely coated, slowly add more cornstarch. Having adequate coating allows for crispier tofu.)
- Place oil into large pan. Add enough oil to cover entire pan to a depth of approximately 1/4". Heat oil over medium-high heat until hot.
- Working in batches, use tongs to add tofu pieces individually to pan so that they are not touching. Cook without stirring for approximately 3 minutes, until tofu begins to brown. Once this occurs, flip pieces onto the opposite side. Cook for an additional 3 minutes.
- When tofu cubes are completely golden, remove from pan with tongs or slotted spoon and place onto towel lined plate. Repeat until all tofu is cooked.
- Fried tofu is ready to be added to a sauce for additional marinating or directly onto an appropriate dish.
Baked Crispy Tofu
Equipment
- Baking Sheet
- Parchment Paper
- Large Bowl
- Knife and Cutting Board
- Two plates or cutting boards
Ingredients
- 1 14 oz package Extra Firm Tofu
- 4 Tablespoons Cornstarch (additional available as needed)
- 1 Tablespoon Olive Oil
- Salt and Pepper
Instructions
- Press the tofu: If the tofu is packaged in water and unpressed, drain the tofu. Place tofu a towel onto a plate or cutting board and place tofu brick onto. Add another towel on top of tofu and another plater or cutting board. Place heavy object as a weight on top of tofu (I like to use a 1/2 gallon of milk container) for at minimum 30 minutes.
- Once pressed, place on cutting board and cut tofu in height in half. Cube tofu into approximately 1" by 1/2" pieces (cutting lengthwise twice and widthwise 4 times typically accomplished this)
- Preheat oven to 375°F. If available, use a convection bake mode.
- Line a baking sheet with parchment paper.
- Place cubed tofu into a large bowl. Add olive oil and toss.
- Add 2 Tablespoons corn starch and seasonings to taste and toss until completely coated. (**See recipe notes below for additional details)
- Spread tofu evenly on prepared sheet so that no pieces are touching.
- Sprinkle additional cornstarch onto tofu until lightly but evenly covered (this will create an ever crisper texture). The cornstarch will still appear white onto the tofu.
- Bake for 20 minutes, until golden in color and crisp.
- Remove from often and add to sauce for additional marinating or to directly to plate as appropriate per recipe being used.
Notes
Do you want to see more tofu recipes? Comment below with your thoughts (or any of your favorites).
Let’s talk soon,
Al