5 Easy Ways to Cook Tofu (Even If You're Brand New!)
Cooking tofu for the first time can feel intimidating, but it doesn’t have to be! Whether you’re curious about plant-based eating or just want to add more variety to your meals, tofu is a versatile, nutritious choice. Here are five simple ways to start cooking tofu today — even if you’ve never touched it before.
1. Pan-Frying: Crispy Outside, Tender Inside
Best for: Firm or extra-firm tofu.
How:
Press your tofu first: Wrap it in a clean towel and place something heavy (like a book) on top for 20-30 minutes. This removes excess water, helping it crisp up.
Cut into cubes.
Optional but helpful: Toss cubes lightly in cornstarch for extra crispiness.
Heat a splash of oil in a non-stick or cast-iron pan over medium-high heat.
Place tofu cubes in the pan without crowding. Let them cook undisturbed for 3-5 minutes until golden, then flip and repeat.
Pro Tip: Resist the urge to move them too much — crispiness comes from patience!
2. Baking: Hands-Off Crispy Tofu
Best for: Firm or extra-firm tofu.
How:
Press and cube tofu as above.
Toss with a little oil, seasonings, and optionally cornstarch.
Bake at 190°C (375°F) for 25-30 minutes, flipping halfway.
Pro Tip: Let the tofu cool slightly after baking. It firms up more and gets even crispier!
3. Stir-Frying: Quick and Flavourful
Best for: Firm or extra-firm tofu.
How:
Press and cube your tofu.
Quickly pan-fry the tofu first until golden, then set aside.
Stir-fry your favourite veggies (like broccoli, capsicum, carrots).
Add tofu back in, pour over a simple sauce (try soy sauce + garlic + sesame oil), toss everything, and serve hot.
Pro Tip: Cook tofu and veggies separately for the best texture!
4. Scrambling: A Plant-Based Breakfast Twist
Best for: Firm tofu.
How:
No need to press — just drain and crumble tofu into a pan.
Cook with a splash of oil, turmeric (for colour), salt, and pepper.
Add optional extras like garlic powder, onion powder, or nutritional yeast.
Pro Tip: Want that "eggy" flavour? Sprinkle a little kala namak (black salt) — it’s a game-changer!
5. Blending: Creamy Sauces and Smoothies
Best for: Silken tofu (no pressing needed!).
How:
Blend silken tofu with your favourite ingredients to create creamy dressings, dips, or smoothie bases.
For richer sauces, add a spoonful of tahini, olive oil, or cashew butter.
Pro Tip: Silken tofu adds protein and creaminess, without needing lots of added fat.
Bonus: Why Tofu is a Powerhouse Ingredient
Complete Protein: Contains all nine essential amino acids.
Rich in Nutrients: High in iron and magnesium. Some types (calcium-set tofu) are rich in calcium, too.
Eco-Friendly: Producing tofu uses a fraction of the water, land, and resources compared to meat, especially beef.
Start Small, Dream Big
Trying tofu doesn’t have to be complicated. Start with one simple method — like baking or scrambling — and build from there. Every new skill adds up. Every plant-based choice makes a difference.
Your first block of tofu is more than a meal — it’s a small step toward a kinder, more sustainable world.
Ready to get cooking? 🌿