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What to do with firm tofu

Tofu is a sponge for flavour – here are some quick and easy recipe ideas.

This protein-packed, high-calcium ingredient is so versatile and with these recipes, your dishes will be delicious as well as nutritious.

  • Super stir-fry
    Marinate tofu cubes in 3 tablespoons salt-reduced soy sauce, 2 cloves grated garlic, 2 teaspoons grated ginger, 1 teaspoon sesame oil and 3 tablespoons hoisin or plum sauce for 30 minutes. Add to a vege stir-fry.
  • Curry flavour
    Marinate cubes of tofu in 2 tablespoons tandoori paste mixed with 1 cup yoghurt for 30 minutes. Remove tofu from marinade, place in a greased oven dish. Bake for 5-10 minutes until brown and crispy. Serve on rice and drizzle with tzatziki – yoghurt with mint and cucumber.
  • Mexican enchiladas
    Fry tofu cubes with onion, capsicum and Mexican seasoning. Spoon mixture on tortillas and roll up. Place in a baking dish and top with tinned tomatoes and grated cheese. Bake until golden. Serve with light sour cream.
  • Soup booster
    Make a Thai tom yum soup. Use tom yum paste and stock. Add frozen stir-fry vegetables, small tofu cubes, fresh coriander and kaffir lime leaves.
  • Italian style
    Cubes of tofu add interest to a traditional tomato pasta sauce. Serve with rice or pasta.
  • Tofu satay burgers
    Marinate tofu in satay sauce. Grill tofu and serve on a burger bun with salad greens, tomato, carrot and onion.
  • Vege kebabs
    Thread tofu cubes onto skewers, alternating with button mushrooms, and courgette and capsicum pieces. Marinate in a marinade of your choice for 1-2 hours, then cook on a hot barbecue for 10-12 minutes.
  • Sandwich time
    Add thin slices of tofu to sandwiches. Dress with salad and chutney.
  • Roll up
    Make fresh spring rolls by rolling thinly sliced carrots and cucumber, cooked vermicelli, strips of firm marinated tofu and mint leaves in rice-paper rounds softened in hot water. Serve with a spicy dipping sauce.
  • Tofu nibbles
    Coat cubes of tofu in flour, egg then fine breadcrumbs. Fry until brown and serve with a chilli dipping sauce.
First published: Aug 2008



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