Easy Vegan Cooking

Things you need to know about tofu

April 14, 2020

The first blog topic of Easy Vegan Cooking is about tofu. I am sure that many of you have heard about tofu. It is the white food that has an interesting consistency and not that much flavor if you eat it by itself. But trust me, it can be very tasty if you cook it properly. You can find this ingredient in many tasty asian dishes, like the classic miso soup.

Tofu is one of the ingredients that you should always have at home. Since it is tasteless by itself, you can spice it as you like and give different kinds of flavours. But before starting to talk about tofu recipes, let’s just learn a bit more about this ingredient.

If you are new to vegan diet or plant based diet, I am sure you have not eaten that much tofu and you are not even sure what it is made from. Well I used to be part of that group of people before starting my journey of eating vegan food. In a nutshell, tofu is a processed soybean curd. So it is made from just beans.

One of the reasons you should include tofu in your recipes is that it is a healthy source of protein. The best of all is that it is low in fat. So if you are looking for ingredients that will help you to reduce your fat intake. Then tofu should be one of them.

Natural Tofu

Here is a nice quote from EveryHealth that it tells more about what is tofu made of A Detailed Guide to Tofu: How It’s Made, Whether It’s Good for You, and How to Prepare It.

Tofu is made from soybeans that are ground in water, heated, and coagulated with minerals like calcium or magnesium salt. The curds are then pressed into a block, which is then sold as tofu.

You can buy several different types of tofu, such as silken, medium, firm, and extra-firm. The difference of each type of tofu is the amount of water that is pressed out. Depending on what type of food you are going to cook is the tofu you should buy. For example silken tofu may be ideal for desserts (such as cheesecake), while extra-firm tofu may be cut into cubes and cooked in oil in a pan until crispy, or roasted in an oven.

The benefit of cooking with tofu is that tofu is a very mild protein, and it takes on whatever flavors it’s paired with, making it a versatile ingredient. Another benefit of this ingredient is that it is low in fat. So if you want to prepare food that is low in fat, you should add tofu.

Nutritional value value

Beaside protein, tofu is a good source of other vitamins and minerals. Among the minerals and vitamins that you can get from tofu are Manganese, Calcium, Selenium and Phosphorus If you are interested in learning about the nutritional value of tofu. You should check this site that gives good information about tofu What Is Tofu, and Is It Good for You?

100 grams of tofu contains:

  • Protein: 8 grams
  • Carbs: 2 grams
  • Fiber: 1 gram
  • Fat: 4 grams
  • Manganese: 31% of the RDI
  • Calcium: 20% of the RDI
  • Selenium: 14% of the RDI
  • Phosphorus: 12% of the RDI
  • Copper: 11% of the RDI
  • Magnesium: 9% of the RDI
  • Iron: 9% of the RDI
  • Zinc: 6% of the RDI

As you can see this is a healthy source of protein. You can use this ingredient with other sources of vegan protein while cooking your meals, such as black beans or lentils. While using this ingredient you should include other ingredients that are high in fiber, such as kale.

How to cook tofu?

Now let’s talk about how to cook with tofu. Due to its tasteless flavor, there is not one way to cook tofu. You can cook pretty much the way you like. You can fry it in a pan or you can just cut it in cubes and add it to your salad. Also you can add it to your favorite soup for extra protein.

Recipe of the day

The recipe of this blog post is going to be a tasty Thai Sweet Potato Noodle Bowl.

Thai Sweet Potato Noodle Bowl


  • 1 teaspoon salt
  • 1 cup sliced red bell pepper
  • 2 tablespoons toasted sesame oil
  • 2 medium sweet potatoes, spiralized into noodles
  • half cup water
  • 3 cups baby spinach
  • 150gr of tofu in cubes
  • half cup light coconut milk
  • 2 tablespoons curry paste
  • half cup chopped unsalted cashews
  • 4 lime wedges


Heat 2 tablespoons oil in a large skillet over medium-high. After the skillet is warm, add sweet potato noodles, bell pepper, and 1/2 teaspoon salt. Then fry for 5 minutes. Add half cup water. Cover and cook 3 minutes. Add tofu and spinach. Fry for 4 minutes.Combine remaining salt, coconut milk and curry paste in a bowl.Serve with lime wedges.