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.
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?
nectarine / 2600 posts
Great post! My DH and I eat tofu often. I’ve been a vegetarian since I was nine, and DH is 90 percent vegetarian at home.
I never knew about boiling it first! I know if you freeze it first, then thaw and use it makes it denser as well. My favorite tofus are the firm spongy ones I find at Asian food stores.
GOLD / wonderful pomegranate / 28905 posts
Thanks for this! Always looking for a new way to cook tofu. Especially now since LO has been refusing meats so any new ideas for protein in her meal is always welcomed.
persimmon / 1345 posts
I love tofu! And so does my LO. But for her, since she’s only 10 months, I don’t want to pan fry anything bc of the greasiness so I just do step 2, wash it with cold water for it to cool down, and cut it into chunks and give it to her. She makes a mess eating it but loves it! I like it bc she gets the protein needed.
blogger / pineapple / 12381 posts
We make our tofu like this all the time. Pan has to be on a medium hot heat to get the balance of crispy fried versus burnt. That was the hardest part for me to get right. We serve it with stir fried veggies and brown rice for a healthy meatless Monday.
grape / 81 posts
We lightly stir fry cubes of tofu in a pan sprayed with cooking spray. My boys love it and always ask for more. I’d say they prefer it to meat. We also like to marinate it and then grill it. That’s even tastier. This post reminds me to buy some tofu this week!
pear / 1837 posts
@locavore_mama: Another way to get tofu into a little one is to buy silken tofu and incorporate it into smoothies!
kiwi / 612 posts
I love tofu and this is almost exactly how I prepare it as well – my Peruvian husband always turns his nose up at the idea of tofu…and then always asks for seconds. I can’t wait to start giving it to LO!
hostess / wonderful apple seed / 16729 posts
Yum! I love tofu. I usually make a vietnamese tofu dish that we eat over rice. I haven’t made fried tofu but my mom used to make it for us when I lived at home. I need to grab some extra firm tofu when I go to the store next. My vietnamese dish only requires firm tofu.
I like eating silkened tofu with ginger syrup. I had some fresh silkened tofu when I visited Vietnam last year. So good!
GOLD / wonderful pomegranate / 28905 posts
@Lozza: smoothies??? Cooked or uncooked?
pear / 1837 posts
@locavore_mama: Uncooked, you can just add a scoop straight out of the pack! I use it in smoothies just like I’d use yogurt- I open the pack, and dump a couple spoonfuls in the blender with whatever other fruit or veggies I’m using.
grapefruit / 4400 posts
@bluestriped bee: mmmm with ginger syrup and pandan leaf flavoring! so so so so good. which vietnamese dish do you make?
for LO, i skip step 2 (no boiling– I’ve eaten tofu all of my life and have never boiled it) and will fry and add to veggies, or i’ll just smoosh up some soft tofu with her food. She doesn’t love it, but she eats it all up! And like you said, it’s so convenient because it lasts forever in the fridge!
pomelo / 5628 posts
I like tofu but have never cooked myself. Thanks for the easy to follow instructions!
bananas / 9357 posts
Thanks for this! I never knew how to cook tofu. I think we’ll start incorporating a meatless meal once a week. What do you eat with it?
nectarine / 2274 posts
I grew up eating tofu, I eat it in so many different ways.
Too bad LO broke out in hives the first time he had tofu.
blogger / pomelo / 5400 posts
LO loves tofu straight out of the package! It’s kind of amazing to me.
pomegranate / 3716 posts
I love tofu and grew up eating it… but have never heard of Step 2!! Can you elaborate how it changes the texture? I’m so curious about this… 10 – 15 mins seams like a long time!
pomegranate / 3272 posts
@mamabear57: I’m the same way when it comes to anything soy. This coupled with an intolerance to legumes makes going meatless a little more difficult.
blogger / eggplant / 11551 posts
I rarely boil my tofu (depends on the dish). For something like this though, I usually just pat it dry with paper towels to get rid of excess moisture, slice it directly from the package, and panfry.
@Lozza: @locavore_mama: I use it in smoothies too!! Adds protein and gives it a great, smooth texture.
admin / watermelon / 14210 posts
never thought to boil it! i’m probably too lazy to ever do it since i pretty much just fry it the same way you do!
olive looooves tofu in miso soup!
GOLD / wonderful pea / 17697 posts
How does something like this hold-up as leftovers? DH and I don’t eat tofu, but I’m willing to give it a try. I try to make enough dinner so that we can all have it for lunch the next day, though…
blogger / pear / 1964 posts
@mrskc: we have all kinds of sides, but broccoli stir fried with a little garlic and some kind of brown rice are the most typical in our house. I also like to do roasted cauliflower and sweet potato fries.
blogger / pear / 1964 posts
@FutureMrsMcK: it’s great as leftovers – I’m happy to munch on it cold.
when you reheat it may loose a little of it’s crunch, but otherwise is fine, especially if you don’t slice it too thin.
blogger / pear / 1964 posts
I double checked with Mr Tricycle about the boiling step and he says it makes it easier to digest the soy. Maybe it’s a macrobiotic diet thing? If you look at different sources, some boil/blanche and some don’t. I guess it’s a preference thing!