All You Need to Know About Tofu

Whether you’re embracing the spirit of Veganuary or simply looking to enjoy a few more plant based meals, knowing what to do with tofu can make all the different.

A wonderful protein-packed, nutrient-dense superfood made from soy milk, tofu is high in iron, calcium and other essential vitamins and minerals. It is also low in calories and super versatile thanks to its subtle flavour which allows it to be used in any number of sweet and savoury dishes from stir fries to smoothies. Unfortunately, it’s subtle flavour is also the reason why many westerners have labelled tofu as bland or boring.

Understanding how to properly marinate and cook tofu is key. Totally Tofu brings you 75 inventive recipes for breakfasts and brunches, snacks and drinks, light bites and salads, main meals and even sweet desserts. But most importantly it includes essential tips to ensure bland and tofu are never pared together again.

To help inspire you on your plant based journey, we have three mouthwatering recipes (including how to marinate and cook your tofu) from Totally Tofu to share exclusively with our readers.

Marinating & Frying Tofu

To make your stews, ragouts, sauces, curries and other lovely dishes extra yummy, it is very important to marinate and fry the tofu properly in advance. This way, each piece soaks up
the flavours from the oils and spices, and forms a nice crunchy crust. As such, these bite-sized pieces of tofu also make a delicious plant-based snack just as they are, and can be made a few days ahead and kept in the fridge. You can adjust spices, herbs and oils to your liking.

290 g tofu cut into
2 x 2-cm/3/4 x 3/4-in. cubes 

FOR THE MARINADE 

4 teaspoons tamari


1 teaspoon oil of your choice 

(aromatic oils like olive or dark sesame work best)

2 teaspoons water


2 teaspoons Dijon mustard (optional)


2 teaspoons dried herbs or ground spices of your choice


2 garlic cloves, crushed


handful of plain flour or millet flour, for frying 

200 g sunflower oil, for deep-frying 

Place the tofu cubes in a deep plate. Put all ingredients for the marinade in a small jar, close and shake. Pour this mixture over the cubes and mix well so that all the pieces are covered in the marinade. If the marinade turns out overly thick, add 1–2 teaspoons of extra water, just to make it runny enough to cover all the cubes. Cover with clingfilm and let it sit at room temperature for
at least 30 minutes. You can also do this a day in advance and let
it sit in the fridge. 

Put a little flour in a bowl and roll each cube separately in it.
Be sure to coat the sides of each the cube with flour, but be careful not to wipe the marinade off. It’s also important that the layer of flour is thin, so remove any excess by shaking each cube between the palms of your hands. 

Layer a tray or a big plate with paper towels, which you’ll use
to drain the tofu after frying it. You may want to use a small pot and deep-fry the prepared cubes in a few batches, but if you want you can fry them all at once in a big pan – just make sure you don’t overcrowd it! The oil is ready for frying when it starts bubbling once you drop a piece of tofu in it. 

Fry the cubes for 1–2 minutes, until golden brown, then drain on the paper towels before using in other recipes. However, you could snack on these cubes as they are, add them to a salad instead of croutons or make quick skewers, adding pieces of raw or cooked vegetables alongside. 

Spicy Miso Soba Noodle Soup with

Ginger Teriyaki Tofu

This dish is healthy and quick to prepare, plus full of punchy flavours. The perfect no-fuss meal for hungry people! Japanese cuisine tends to be mild on the whole, but this dish has a real kick. The chilli will certainly lift your spirits and boost your energy on a cold day. 

FOR THE GINGER TERIYAKI TOFU 

200 g firm tofu


1 tablespoon vegetable oil 

1 teaspoon peeled and very finely chopped fresh ginger


2 tablespoons soy sauce 

2 tablespoons mirin 

FOR THE NOODLE SOUP 

1 tablespoon vegetable oil 

2 garlic cloves, peeled and finely chopped


2 spring onions, whites only, finely chopped 

800 ml vegetarian or vegan dashi  

160 g dried soba (buckwheat) noodles 

3 tablespoons red miso 1 tablespoon gochujang 

(Korean red chilli paste) 

TO SERVE (OPTIONAL) 

2 tablespoons dried wakame seaweed, soaked in water to reconstitute, then drained 

1 tablespoon toasted mixed black and white sesame seeds 

dried red chilli strips 

1 spring onion, thinly sliced

SERVES 2 

For the ginger teriyaki tofu, wrap the tofu in paper towels and place under a heavy kitchen utensil for 30 minutes to remove excess water. 

Dice the tofu into cubes. In a medium frying pan, heat the vegetable oil over a medium heat and fry the tofu until browned on all sides. Add the ginger and stir in. Add the soy sauce and mirin and fry for 2 minutes until the tofu becomes caramelized. Set aside. 

For the noodle soup, put the vegetable oil in a saucepan over a medium heat. Add the garlic and spring onions and fry for 1 minute to infuse some flavour into the oil. Add the dashi and bring to the boil. Once boiling, turn down the heat and simmer for 5 minutes. 

Meanwhile, cook the dried soba (buckwheat) noodles in a separate pan of boiling water following the packet instructions. Drain well and divide between serving bowls. 

Combine the red miso and gochujang in
a cup and stir in a ladleful of the dashi until dissolved. Add the miso mixture back into the saucepan with the soup and stir well to combine. Heat through for another minute, if needed, before serving.  

Pour the hot miso soup over the cooked soba (buckwheat) noodles in the serving bowls, then top with the ginger teriyaki tofu, wakame, sesame seeds, dried chilli strips and spring onion, if liked. 

Spaghetti Squash with Tofu, Nori & Kale Pesto

An excellent, lighter alternative to pasta, spaghetti squash is full of fibre and low in carbohydrates. The pesto is packed with delicious ingredients, including vitamin- and mineral-rich nori. This works well with the tofu to create a satisfying protein-based meal that supports your wellbeing... and tastes good! 

1 large spaghetti squash 

100 ml olive oil, plus 2 extra tablespoons


1/2 teaspoon sea salt


1 teaspoon dried Italian herbs 

(such as a mixture of thyme, oregano, marjoram and rosemary) 

400 g smoked or herb- marinated tofu 

35 g pine nuts, plus extra toasted to garnish 

35 g kale


10 g dried green nori (sheets or sprinkles)


35 g fresh basil


freshly squeezed juice of 1/2 lemon 

2 garlic cloves


2 tablespoons shelled hemp seeds freshly ground black pepper, to season 

SERVES 4  

Preheat the oven to 220°C/425°F/gas mark 7.


Prepare the squash by slicing in half lengthwise. Scoop out the seeds and the central flesh. Place both halves on a baking sheet, hollow side up, and drizzle over 2 tablespoons of olive oil, plus salt and pepper, to taste. Scatter the dried herbs over the squash (if you prefer to use fresh herbs, chop finely before adding). Roast in the preheated oven for 35 minutes. 

Meanwhile, prepare the tofu by draining it, then wrapping in paper towels. Place between two chopping boards, weigh it down with a heavy item and leave for 10 minutes until pressed firm. 

Dry-roast the pine nuts in a pan over a medium heat, tossing
until brown on all sides. Place in a food processor with the kale, nori (tear into smaller pieces if using the sheets), basil, lemon juice, garlic cloves, hemp seeds, and the remaining olive oil and process until the pesto reaches a coarse consistency. 

Slice the tofu 5 mm/1/4 inch thick, place on a non-stick baking sheet, and roast in the oven for 8–10 minutes. 

Use a fork to scrape the flesh of the squash into spaghetti strands, toss with the pesto and tofu, and serve on warmed plates. Season to taste with black pepper and garnish with extra toasted pine nuts. 

Totally Tofu published by Ryland Peters & Small (£9.99)

Photography © Ryland Peters & Small