Here is a list of the best tofu recipes that are completely vegan and plant-based. These vegan tofu recipes are not only easy and quick but every dish is worth giving a try.
Tofu is a rich source of plant-based protein. This is made from soy milk. So tofu is basically soy protein. This can be easily prepared at home by coagulating/ curdling the soy milk and then pressed into a block, similar to how we make cottage cheese or other cheese-making processes. If you are looking for high-protein vegan recipes, you must try these vegan tofu recipes.
If you are looking for some ideas for brunch, check out my vegan brunch recipes here.
Nutrition and Benefits of Tofu
Though there have been many debates on this, tofu is considered safe for human consumption. It has lots of nutritional value as well. This is high in protein and contains all of the essential amino acids that our body needs. Along with that this is low in fat and has many vitamins and minerals.
This helps in reducing the risks of some cancer like breast cancer, prostate cancer, stomach cancer, etc. It may reduce the risk of heart disease and diabetes as well. It also helps in reducing bone loss, keeping memory and brain function vital, skin elasticity, and weight loss.
This is great for weight loss since it's low in fat, low in calories, and high in protein as well as some fiber too. Read more detailed health benefits here.
How to cook tofu?
Tofu is available in different forms, i.e. silken tofu, soft tofu, firm tofu, and extra-firm tofu. Silken tofu is the softest one and that are used in smoothies and in making dips essentially. Most of the recipes call for firm tofu or extra-firm tofu since they can hold the flavors best.
Tofu blocks contain a lot of water in them. So the first step in cooking tofu is pressing the tofu block to remove most of the water from the block. This will create a lot of space for the marination and spices they are cooked into. Hence this step is most important to press the tofu. For this, you can use a tofu press, which is easily available online as well.
How to press the tofu?
To press the tofu use, you can easily use any tofu press that is available in the market or online on Amazon. However, if you don't have a tofu press then also you can easily press them using a kitchen towel and chopping board.
To press tofu, follow these steps -
- First, cut the block into halves through the thickness of the original block.
- Then wrap the block with a kitchen towel or paper napkin.
- Above that place a heavy wooden chopping board or any heavy pan to put pressure on.
- Leave it aside for 20 minutes. After 20 minutes you can see the extra water is released into the plate.
How to Cook Tofu?
You can cook tofu in many ways. Make the tofu crispy (crispy tofu) or keep them soft (tofu scramble). They are very easy to make or to add to any dish as well. Tofu is basically a versatile plant protein I must say. You make them as curry, saute the tofu, and bake them to crispy, microwave, or air fry for oil-free tofu.
In cooking tofu, the real flavor comes from the sauces and marination we use for cooking it. Since tofu is bland in taste and easily absorbs the spices it gets cooked, cooking tofu-based food is not difficult at all.
Best Vegan Tofu Recipes
Here is a collection of some best tofu recipes that are completely vegan but at the same time delicious too.
Pan-fried Crispy Tofu
This is an easier way to make crispy tofu and it takes less than 15 minutes to make the crispy tofu. Add to your salads, buddha bowls, burrito bowls, tacos, or add to the curry. This is too good as sides or entrees too. One of the easiest vegan tofu recipes.
Air Fryer Tofu Nuggets
Air fryer tofu or tofu nuggets are perfect appetizers. These are great substitutes for chicken nuggets in the vegan diet. This gives a chicken-like texture when cooked perfectly. Even an omnivore will love these nuggets. Check out my vegan chicken nugget recipe here.
Tofu Broccoli Stir Fry
Tofu and broccoli stir fry in garlic sauce – one of the easiest and delicious dishes with a delightful Asian flavor. And thanks to the flavorful garlic stir-fry sauce.
Quinoa Tofu Salad
Roasted Vegetable Quinoa Salad is one of the healthiest food or salad that is filling and nutritious. Make this quinoa salad with roasted veggies of your choice and drizzle some quick tahini dressing.
These tofu tacos are easy, quick, and delicious homemade tacos loaded with crispy tofu bites. Top it with your favorite toppings, and sauce, and enjoy the yummy tacos.
Spicy tofu fajitas are great for a quick vegan meal. These are deliciously flavorful and hardly take 30 minutes. This plant-based recipe is packed with healthy vegetables and protein-rich tofu. Makes a great vegan dinner.
Black Pepper Tofu
Another easy yet yummy tofu cooked in a flavourful sauce with a predominant flavor of black peppers. These are too delicious and give a kick of heat from black pepper. You can also consider adding Sichuan pepper to the tofu here.
More Vegan Tofu Recipes
Baked Vegan Cheesecake
Baked vegan cheesecake with a creamy filling and juicy berries. The recipe includes options for gluten-free, refined sugar-free, and coconut-free!
Teriyaki Tofu Jenga
In under an hour, you can have gluten-free, vegan teriyaki tofu stacked in a Jenga style for parties or potlucks.
Vietnamese Lemongrass Chili Tofu
Lemongrass Chili Tofu is a popular vegan dish in Vietnam. Here the tofu is marinated with a lot of minced lemongrass and bird’s eye chili before being fried until golden, crispy and fragrant.
Vegan Cheese Sauce
The easiest vegan cheese sauce! Simply blend it, warm it gently and you’re done! It’s nut-free, gluten-free m, high in protein and low fat.
Tofu Tacos - Vegan Tofu Recipes
Tofu makes the best vegan taco meat! These tofu tacos are loaded with spices and flavor, made with tender crumbled tofu and your favorite taco toppings. The best part: they're a cinch to make!
Tofu Breakfast Burritos
Breakfast burritos filled with veggies and tofu scramble that are easy to make and can be frozen and warmed up on busy mornings.
Spicy Tofu Stir-fry
A homemade " better than takeout" recipe comes together in no time. This Spicy Tofu Stir Fry is super simple and healthy!
Tofu Sesame Toast
Tofu Sesame Toasts are simple to prepare and so delicious. This is a must-try recipe, inspired by the classic Chinese appetizer, prawn toast.
Tofu Spinach with Peanut Sauce
This Tofu with Peanut Sauce is a really quick and easy meal that is a great source of protein, iron, and calcium. It perfectly pairs up with a side of rice or quinoa.
Buttery Lemon Tofu
This golden and delicious Buttery Lemon Tofu can be flavored with anything you like or have at hand. Some hot chilies, capers, olives, or anything you want!
Pumpkin Tofu Curry - Vegan Tofu Recipes
Pumpkin tofu curry is a delightful vegan dish that combines Thai flavors with a creamy coconut sauce for a wonderful meatless meal. This hearty pumpkin curry is full of nutrition and tastes so much better than takeout!
Start your day off right with this delicious & nutritious high-protein dish. Breakfast never tasted so good!
Silken Tofu Omelette
This eggy tofu omelet is packed with tons of flavors, and is incredibly high in protein! Super versatile and you can fill it with whatever you like.
Grilled Tofu Steaks
This tofu is marinated then fired-grilled to perfection for addition to any meal. It’s an easy weeknight way to get your vegan protein!
Vegan Tofu Recipes
Vegan Tofu Recipes
- 1 tofu block
- as per individual ingredients
- Check out individual recipe link for detailed instructions.
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