Tofu often gets a bad rap, but I think it’s unfairly earned. I’m not sure why so many people wrinkle their nose in disgust, because when prepared correctly, tofu is great stuff! Tofu is a wonderfully adaptive protein – it’s an awesome vehicle for different flavors, and cooking methods can produce a wide variety of textures.

If you’re striving for a weekly meatless meal, tofu is an affordable alternative.  A 14 oz package of organic tofu is usually less than $3.00 and can easily serve a family of three or four. Tofu lasts forever in the refrigerator, so it’s convenient to keep on hand, and it’s quick to prepare.

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Tofu, also called bean curd, is crafted from soybean milk curds that are pressed into blocks. (If you’re avoiding soy, skip the tofu.) There are many different varieties of tofu, but at a typical grocery store you’re likely to find the silken and firm kinds. Silken tofu is great for blending into things like dips, purees and dressings – it provides creaminess and added protein. I typically cook with firm tofu, which I think is better at standing on its own.

Mr. Tricycle’s family followed a strict macrobiotic vegetarian diet, so not only did he grow-up eating tofu, but they also pressed their own at home. Since marrying Mr. Tricycle, I’ve perfected my tofu cooking techniques with some pointers from FIL Tricycle. Below is a simple pan-fried tofu recipe, which is the go-to method in our house.

Step 1: Gather your ingredients. You’ll need 1 block of EXTRA FIRM tofu (anything else is much harder to pan-fry – it falls apart easily), sesame oil, and tamari or soy sauce.

Step 2: Place the block of extra firm tofu in a small saucepan and cover with water. Bring to a boil for 10 or 15 minutes. This step makes tofu easier to digest and causes subtle changes in texture.

Step 3: This is an optional step. I like my tofu firm and dense, so I press it after it’s boiled. I wrap it in a dish towel (or paper towels), sandwich it between two plates, and add some weight to the top for 5 or 10 minutes. Mr. Tricycle does not like his tofu pressed, so this step depends on who’s cooking in our house.

Step 4: Slice the block of tofu in half lengthwise, and then slice it into squares about a quarter inch thick. Mine are probably a little too thin in the above photo – if it isn’t thick enough it can get a little dry in the center when you cook it.

Step 5: Add enough sesame oil to a seasoned cast iron or nonstick pan to thoroughly coat the bottom (I’d guess I use two or three tablespoons), and then add a few good shakes of tamari or soy sauce (maybe one tablespoon). This step depends a lot on preference – Mr. Tricycle always add significantly more tamari than I do – which makes the end product saltier. Turn the stove to medium and wait for the oil to heat-up. It’s ready to go when it thins out and begins to bubble the tiniest bit.

Step 6: Add the tofu to the pan in a single layer, and allow to fry for five minutes. Check it every so often to make sure it’s not burning. When the first side is a crisp, golden brown, flip the tofu over and brown the other the side. That’s it! If it seems especially greasy, I might let it sit on paper towels for a few minutes before serving.

Does your family eat tofu? Willingly or under duress?