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If you’re thinking tofu is bland blocks of mystery, think again. Tofu is a blank canvas that soaks up flavor, packs plant-based protein, and often costs less than meat per serving. Whether you’re vegan, flexitarian, or just trying to eat healthier, tofu gives you versatility without breaking the bank. Think of it like culinary Play-Doh — it takes on whatever flavor you give it and can turn into a silky dessert or a crispy protein powerhouse.
Not all tofu is created equal. Different textures are made for different recipes, so knowing the types helps you avoid soggy stir-fries or crumbling kebabs. Below I’ll walk you through the main categories and when to use each.
Silken tofu is ultra-smooth and custard-like, perfect for creamy desserts, smoothies, and dressings. It’s delicate and typically comes in 8-oz or 12-oz packs, so handle it gently. Want a silky vegan cheesecake? Silken tofu is your shortcut.
Soft or medium tofu is slightly firmer than silken but still tender. It’s great for soups, miso bowls, and soft scrambles. If you want a light texture similar to ricotta or scrambled eggs, this is the one to pick.
Firm tofu holds its shape and fries up nicely into cubes or slabs. It’s ideal for stir-fries, curries, and skewers. A typical block is around 12–14 oz, which is handy for two to three portions in a stir-fry.
Extra-firm tofu is dense and chewy — the best choice for grilling, air-frying, and pan-frying when you want crisp edges. Pressing isn’t always necessary, but a quick 10–15 minute press helps remove excess moisture so marinades stick better.
Smoked or pre-marinated tofu gives instant flavor without fuss. These usually come in 7–10 oz packs and are great for sandwiches, salads, or quick protein additions when you don’t have time to marinate.
Prices can vary a lot depending on brand, type, and whether you buy organic or specialty varieties. As a rough guide, expect to pay around £1 to £3 for an 8-oz block of standard firm tofu and up to £4–£6 for organic or specialty smoked varieties. If you prefer imperial units for comparison: that’s roughly £0.13 to £0.38 per ounce for regular blocks and up to about £0.75 per ounce for premium options. Buying in bulk or multipacks can lower this to under £0.10 per ounce.
Beyond plain blocks, the tofu aisle has expanded. Below are the types of tofu and soy-based products I recommend trying at least once. Mix and match depending on your meals for the week.
These are your all-purpose workhorses — great for stir-fries, cubed salads, and casseroles. A 14-oz block will stretch for two hearty meals or three lighter ones, making it an economical choice.
Pre-marinated tofu saves time and gives consistent flavor. Look for teriyaki, barbecue, or smoked varieties. A 8–10 oz pack is perfect for a quick lunch or side dish.
Sold in tubs or cartons, silken tofu is ideal for blending into pies, smoothies, or creamy sauces. You’ll typically find 8–12 oz containers that store well in the fridge once opened for a few days.
Tofu bites, ready-made curries, and tofu-based sandwiches are great for on-the-go meals. While pricier per ounce, they’re a time-saver when you need a quick protein hit.
Tempeh and seitan are excellent companions to tofu. Tempeh has a nutty flavor and firmer texture, while seitan gives a meat-like chew. Try rotating these through your meal plan to keep things interesting.
Score the best tofu deals by checking supermarket circulars, health food outlets, local markets, and online retailers. Comparison sites and price aggregators make this easier — they let you scan product types, pack sizes, and promotional offers without hopping between stores. Keep an eye on multipacks, clearance shelves, and seasonal sales to cut costs further.
Freshness matters. Unopened tofu is fine in the fridge until the sell-by date, but once opened store it submerged in cold water in an airtight container and swap the water daily. That keeps it fresh for up to four days. For longer storage, freeze firm tofu for a chewier, spongier texture — freeze a block, thaw it, then squeeze out liquid before cooking.
Cooking tofu well is part technique, part patience. A few simple tricks take it from mushy to mouthwatering: press the block to remove moisture, marinate long enough to penetrate, and use high heat for a crispy finish. Below are methods that work every time.
Pressing tofu for 10–30 minutes removes extra water so it absorbs marinades better. Use a tofu press or sandwich the block between plates with a weight on top. Marinate for at least 30 minutes or overnight for deeper flavor — longer for firm varieties and shorter for silken.
Heat a tablespoon or two of oil until shimmering, then add cubes spaced apart so they crisp instead of steam. Flip once when golden. For stir-fries, cook veggies first, then add tofu at the end so it stays crispy. Aim for medium-high heat as if you’re searing a steak.
Bake tofu at 400°F for 20–30 minutes after tossing it in oil and seasoning; it’ll become firm and slightly chewy. Air-frying is even faster — 10–15 minutes at 375°F yields crunchy edges without excess oil.
Use extra-firm tofu and marinate for at least an hour. Skewer or use a grill pan to avoid sticking. Grill for about 3–4 minutes per side until charred lines appear and the interior is hot — think of it as grilling a thick slice of halloumi.
Tofu is a compact source of protein and nutrients. A typical 4-oz serving of firm tofu contains about 8–10 grams of protein and roughly 70–100 calories, depending on firmness and whether it’s been fried or marinated. It also supplies iron, calcium (especially in calcium-set varieties), and healthy fats. Compared to animal protein, tofu is lower in saturated fat and can be a wallet-friendly way to boost plant-based protein intake.
You don’t need a cookbook to make tofu shine. Here are a few quick, reliable ideas to try this week.
Press and cube firm tofu, toss in a little cornstarch, and pan-fry until golden. Add a mix of snap peas, bell pepper, and a simple sauce of soy sauce, a touch of sweetener, and chili flakes. Serve over rice for a balanced, satisfying meal.
Blend silken tofu with melted dark chocolate, a splash of vanilla, and a touch of sweetener until smooth. Chill for an easy vegan dessert that feels indulgent but packs protein.
Slice smoked tofu thin, grill until warmed through, and pile it in a crusty roll with lettuce, pickles, and mustard mayo. It’s a handheld meal that beats most ready-made sandwiches in both flavor and value.
If tofu isn’t your thing, or you want to vary textures, try these alternatives. Each brings something different to the table, from nuttiness to meaty chew.
Made from fermented soybeans, tempeh is firmer and nuttier than tofu. Slice or crumble it, marinate, and pan-fry for a hearty protein that holds up in bolder sauces.
Seitan is wheat gluten with a dense, chewy texture similar to meat. It’s great for roasts, kebabs, and anything where you want a more “meaty” experience. Note: it’s not suitable if you need a gluten-free option.
Beans, lentils, and textured vegetable protein (TVP) are excellent for chili, bolognese, and salads. They’re usually cheaper per ounce and store well in bulk.
Many shoppers choose organic or non-GMO tofu to avoid certain farming practices. If you have a soy allergy, tempeh and seitan might be non-starters too, so always check labels. For reduced environmental impact, buy local brands when possible or choose soy products certified by reputable standards. Also consider varieties set with calcium if you want to boost calcium intake without dairy.
Save money by buying multipacks or larger blocks and prepping meals for the week. Freeze what you won’t use right away. Swap out pricier marinated options for plain blocks and make your own marinade — it takes minutes and usually tastes better. Look for loyalty program deals, coupons, and bundle discounts to shave costs further.
Two mistakes keep popping up: not pressing tofu and overcrowding the pan. Pressing removes moisture for better texture; overcrowding cools the pan and leads to steaming, not crisping. Also, under-seasoning is a crime — tofu needs bold flavors, so don’t be shy with marinades, spices, and acidic accents like lime or vinegar.
Tofu is affordable, flexible, and a brilliant way to add plant protein to your diet. Whether you’re hunting for the best price per ounce, experimenting with silken tofu desserts, or air-frying extra-firm cubes for lunch prep, small tweaks make a big difference. Treat it like a culinary chameleon and you’ll get meals that are as nutritious as they are tasty.
Tofu is more than a budget-friendly protein — it’s a toolkit for creative, nourishing meals. From silky desserts to crunchy kebabs, the right tofu type and a few cooking tricks make plant-based eating simple and satisfying. Compare prices, try different textures, and don’t be afraid to experiment: a little pressing, a strong marinade, and high heat will turn an ordinary block into something delicious.
| kr. 54,- |
