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Tofu is a versatile soy-based food that acts like a culinary chameleon — it soaks up flavors, takes on texture from cooking techniques, and slides seamlessly into breakfasts, lunches, dinners, and snacks. In the UK, tofu has moved from niche health-store shelves to mainstream supermarket aisles. Whether you’re aiming for a quick protein boost, a plant-based swap, or an adventurous recipe, tofu gives you a lot of bang for your buck.
If you’re wondering why tofu has such staying power, it’s simple: it’s economical, nutritious, and flexible. For the price of a small chicken breast, you can get a block of tofu that serves multiple meals. It’s also a reliable source of plant protein and plays nicely with global flavors from Japanese miso to Caribbean jerk seasoning.
Tofu is packed with protein and contains all the essential amino acids most people seek from animal sources. A typical block, roughly 12 ounces, can provide a substantial portion of your daily protein needs depending on how you use it. It’s also low in saturated fat and often fortified with calcium or iron, making it a smart pick for health-conscious shoppers.
Compared with many animal proteins, tofu typically requires fewer resources like water and feed to produce each pound of edible protein. If minimizing your environmental footprint matters to you, choosing tofu and other soy products is a concrete action you can take without giving up taste or texture.
Tofu comes in a surprising range of textures and preparations, and each type shines in different dishes. Knowing what’s out there helps you pick the right block without trial and error.
Extra-firm tofu keeps its shape during frying, grilling, or baking. Think crispy cubes for stir-fries or hearty slices for a sandwich. Blocks typically weigh around 12 ounces, which is perfect for two to three servings.
Silken tofu is custardy and smooth, ideal for blending into smoothies, creamy dressings, and desserts. Use about 8 to 12 ounces per recipe to achieve a silky consistency.
Smoked tofu adds a depth of flavor straight out of the packet — great when you want a meaty, savory punch without the fuss. It’s a convenient shortcut for salads, wraps, or breakfast dishes that need a smoky counterpoint.
Pressed tofu has much of its moisture removed, giving it a dense, meaty texture that holds up on the grill. These blocks can be a few ounces heavier than standard packs and can replace meat in kebabs or skewers.
From budget supermarkets to premium grocers, most UK stores now carry tofu. Here’s a practical guide to where to shop depending on what you need — affordability, variety, or specialty options.
Tesco offers a solid range of tofu including firm, silken, and chilled flavored packs. It’s a convenient first stop if you’re stocking up during your weekly shop and want dependable store-brand options alongside popular brands.
Sainsbury’s often stocks organic and free-from lines as well as mainstream tofu brands. Their plant-based range is designed to make swapping proteins easy — look for firm tofu for quick weeknight dinners.
Asda is a great option for budget-friendly tofu and larger multipacks. If you’re feeding a crowd or prepping multiple meals, Asda’s larger block sizes and value lines can stretch your food budget further.
Morrisons tends to balance price and quality, with a clear focus on chilled choices that are suitable for cooking and marinating. Their stores often rotate special offers that make premium brands more affordable.
Waitrose attracts shoppers looking for organic, artisanal, or premium tofu options. If you want a specialty smoked tofu or an organic silken variety, this is the place where higher-end choices appear most frequently.
M&S has been expanding its plant-based range, including prepared tofu-based meals and snack options. If you’re after convenience and tasty ready-to-eat choices, put M&S on your shortlist.
Ocado’s strength is variety — as an online grocer it stocks many brands and niche items that may not be available in every high street store. It’s ideal when you want a specific tofu brand or an imported variety delivered to your door.
Both discount chains rotate seasonal and promotional lines and can be a source of very good-value tofu. The selection may be smaller, but when they have it, the price-to-quality ratio is often impressive.
For health-food shoppers and those seeking organic or specialty fermented tofu, these stores are worth visiting. They carry brands focused on organic farming and traditional production methods, which appeal to purists and foodies.
Brands matter when you need consistent texture and flavour. Here are a few you’ll see across UK shelves and what they’re best for.
Cauldron is a familiar name in UK supermarkets known for firm and flavored tofu. It’s a reliable all-rounder for everyday cooking, from chopsticks to casseroles.
Clearspring focuses on organic and traditionally made tofu, often inspired by Japanese techniques. Choose Clearspring when you want a delicate texture for soups, sashimi-style salads, or tofu desserts.
Taifun is a European brand that produces smooth silken and smoked varieties. Their products are well-suited to those seeking distinctive European-style tofu options.
Alpro is more famous for drinks and desserts but sometimes offers soft, spoonable soya products that substitute for silken tofu in creams and puddings. These can be handy when you need ultra-smooth texture.
Think of tofu like a cooking tool: the right one makes the job easy, the wrong one creates extra work. Match texture to technique and you’ll get predictable, delicious results.
Use extra-firm tofu and press it to remove excess moisture, roughly 8 to 12 ounces per dish. The drier the block, the crispier and firmer it will become when pan-fried or shallow-fried.
Silken tofu is your go-to. About 10 ounces blended with herbs or fruit makes an instant dressing, dip, or dessert base that rivals dairy without the heaviness.
Pressed or super-firm tofu holds its shape best on skewers. Cut into chunks roughly 1 to 1 1/2 inches and marinate for at least 30 minutes to an hour for maximum flavor penetration.
Proper handling keeps tofu tasting fresh and maximises its shelf life. Treat it right, and a single block can fuel several meals across the week.
Place the tofu between two plates and add a weight on top — a can or a heavy book wrapped in clingfilm works well. Press for about 20 to 30 minutes to squeeze out water and concentrate flavor. For large blocks, press a bit longer.
Freezing tofu changes its texture to a chewier, sponge-like state that soaks up marinades beautifully. Freeze blocks for several hours or overnight, then thaw in the fridge. Squeeze out excess liquid before cooking for best results.
Tofu is more than a bland protein — with a few tricks you can turn it into quick staples. Here are approachable ideas that get dinner on the table fast.
Marinate 12 ounces of firm tofu in a mix of soy sauce, maple syrup, garlic, and a splash of vinegar for 30 minutes. Pan-fry until golden and serve over rice or greens for a speedy meal.
Blend 8 ounces of silken tofu with fruit, a splash of plant milk, and a drizzle of honey for a thick, protein-rich smoothie that’s great for breakfast or an on-the-go snack.
Toss cubes of smoked tofu into salads as a flavorful alternative to bacon or roasted chickpeas. It adds saltiness and texture without extra effort.
Tofu is one of those foods that can be both a budget hero and a gourmet indulgence. Expect standard blocks to fall into affordable price bands, while organic or artisanal options command higher prices. Buying multipacks or store brands often reduces the cost per serving, especially when you plan meals around a single block.
Buy larger blocks and portion them into meals, look for multi-buy offers, and consider frozen tofu if you want a long-lasting option that adds texture variety. Also, check online grocers for occasional brand discounts and wider selections.
Even experienced cooks can stumble with tofu if they rush the prep or choose the wrong texture. Avoid these common pitfalls to keep meals tasting great.
Using unpressed tofu for a stir-fry can lead to soggy results. Pressing removes moisture and helps achieve a crispy exterior.
Tofu’s mild flavour is an advantage — but only if you season it. Marinate generously or cook with bold sauces so the tofu absorbs the flavour and becomes memorable.
Tofu is one of the most adaptable, affordable, and sustainable proteins you can keep in your kitchen. From budget supermarkets to specialty health stores, the UK offers a wide range of tofu types and brands to suit every taste and cooking style. Once you learn to match the right texture to the right technique — pressing extra-firm blocks for frying, choosing silken for blending, or grabbing smoked varieties for quick flavour — you’ll find tofu is not a compromise but an ingredient full of possibilities. So next time you shop, explore the tofu aisle with curiosity: a single block can transform into many meals and keep your cooking interesting.
| kr. 54,- |
