How to Incorporate Tofu into your Diet

Sesame Tofu Recipe

Written by Kelsey Riley from Planted in the Kitchen

Many people have a love/hate relationship with tofu. Either they enjoy eating it and incorporate it into their daily or weekly meal plans, or they strongly dislike it and want nothing to do with the soy-based food item. Let’s talk about what tofu is, some of its benefits, and how to incorporate tofu into your diet.

What is Tofu?

The main ingredient in tofu is soy. Soybeans are processed into condensed soy milk, which is then pressed into its final form that we are most familiar with, resembling solid white blocks of soy. There are several variations of tofu, usually classified by the texture and firmness. The most common types are silken tofu, and firm or “regular” tofu, which comes in a variety of firmness.

Silken tofu has a soft and just like the name states, silky texture and consistency. Silken tofu is often used as a substitute for daily products during cooking and can be used as a base for several desserts. It crumbles and falls apart quite easily, so take care when using silken tofu in recipes if you need the dish to hold its shape.

Firm tofu or “regular” tofu is what most people picture when thinking of tofu. It looks like solid white blocks of soy and holds its shape much better than silken tofu which makes it the more preferable choice when using tofu as a solid meat substitute when cooking.

Benefits of Tofu

From a budgetary standpoint, tofu is extremely cost-effective! You can find a 14-ounce package of organic, non-GMO tofu in many stores for just around $2.00.  Tofu should be refrigerated and can last for months if stored properly. This makes it very budget-friendly and a great choice when planning meals, especially when compared to other protein sources like meat.

Tofu also has a wide range of health benefits. This article breaks down the many benefits has on our bodies and why those benefits matter. Some highlights include lowering cholesterol, greatly reducing the risk of heart disease, and can reduce your risk of developing several types of cancer. Tofu is also a great source of plant-based protein and contains all nine of the essential amino acids.

How To Incorporate Tofu In Meals

As stated above, silken tofu can be used in place of dairy in many recipes and can actually be dressed up with fruit compotes and syrups, and/or sweeteners, and can be eaten whole.

If you opt to use tofu as a replacement for meat, I would recommend using extra-firm tofu. I always remove the tofu from the package, drain and rinse it, then press it to remove excess moisture.

You can press your tofu by using a tofu press, or by creating your own press system. If choosing the latter, I would recommend wrapping the extra firm tofu in a clean dish towel, then placing a cutting board, followed by several heavy books on top. Leave in place for at least 15 minutes so that a good amount of moisture is removed.

Once pressed, you can season or marinade the tofu if desired (the same way you would season, marinade, and cook meat), then to cook it you can either roast the tofu in the oven, cook it on the stovetop, or even cook it in an air fryer!

Another option is to press, then crumble your tofu up and use it as a replacement for eggs and make a tofu scramble for breakfast. Season with spices such as salt, pepper, turmeric, and paprika to make the tofu flavorful and delicious and enjoy served with avocado and fresh fruit on the side for a balanced diet.

There are so many ways you can enjoy tofu and incorporate it into a plant-based diet.

Sesame Tofu Recipe