What To Do With Tofu

For a new tofu-eater, a plain, white block of tofu can be as daunting as a blank canvas to a new artist.  The pale slab certainly doesn’t look all that appealing on its own.  However, tofu’s plainness makes it extremely versatile, and if you know how to prepare it, it can be quite tasty.

As a vegetarian, I frequently cook with tofu as a way to incorporate some protein into my diet.  Per serving, tofu has about 7 grams of protein, or 14% of your daily recommended intake.

It absorbs the flavors it’s paired with so when put together with tasty ingredients, this meatless source of protein can easily be turned into something that tastes delicious.

During the weekdays when I’m often rushing to get in lunch before the afternoon’s over, I often whip out some tofu and quickly whip it into something good.  If you’re not sure what to do with that block of tofu hanging in your fridge, check out some of the quick and easy ways I utilize tofu.

Level 1:  The Plain and Simple

Tofu Sandwich

-2 slices of whole grain bread

-2 1/2 inch slices of extra firm tofu

-Mayonnaise

-1/3 of an Avocado, sliced

-Sprouts/lettuce/any other of your favorite sandwich toppings

-Salt and pepper

Spread a layer of mayonnaise one side of each of the slices of bread.  (You can also experiment with mustard, hummus, or any other spread, but I prefer a simple layer of mayo).  Sprinkle salt and pepper on one of the slices.  Firmly pat dry the tofu to remove any excess water.  Place the slices of tofu onto the bread and add the avocado/lettuce/sprouts/etc.   Cut in half, and enjoy!

Level 2: Adding some heat

Fried Tofu Sandwich

–2 slices of whole grain bread

-2 1/2 inch slices of extra firm tofu

-Soy Sauce

-2 tsp. Olive Oil

-Mayo

-Lettuce and/or sprouts

Toast the bread, and then spread a thin layer of mayo on one side of each slice.  Add a sprinkle of S&P to each mayonnaised side.  Use a paper towel to firmly press and remove any excess water from the tofu.  Heat a small frying pan and add the oil.  Place the tofu into the pan and coat the top side with soy sauce.  Cook until the edges become crispy (2-5 minutes), and then flip the tofu.  Drizzle the top layer with soy sauce.  Cook a remaining few minutes until the bottom face is crispy.  Remove tofu from pan and place on bread.  Add the lettuce/sprouts, cut in half, and enjoy.

Level 3:  Changing Shape

Mashed Tofu

-1 inch strip of extra firm, or firm, tofu (about 1/3 of a block)

-1 Tbsp sesame tahini

-1/2 tsp of miso paste

-1/4 tsp cumin

-Whole wheat pita

Use a paper towel to pat the tofu dry.  Place tofu in a bowl and mash with a fork until it’s almost fully crumbled.  Add tahini, miso paste, and cumin and mash until completely crumbled.  Place in a pita pocket, or if you don’t have pita on hand, use it as a dip with some chips.