Chinese Takeout-Style Tofu and Broccoli (recipe from The Vegan Instant Pot Cookbook) (2024)

FAQs

How do you cook tofu? ›

Heat vegetable oil in a large nonstick skillet over medium-high. Add the tofu to the pan, making sure not to overcrowd the pan (otherwise it'll steam). Cook the tofu until golden brown, 3 to 4 minutes per side.

Firm tofu holds up quite well to frying and stuffing. How to Prep: Pressed, drained, salt-soaked, or frozen. Best Uses: Battered/crusted, baked, boiled, pan-fried, stir-fried, deep-fried, glazed. Like I said—it's versatile.

Heat gently in a simmering bath

Cover the pan with a clean dish towel (to absorb the steam) and lid, folding up the ends of the towel over the lid so you don't start a fire. Simmer gently for about 10 minutes or until the tofu jiggles like barely set custard.

In a mixing bowl or measuring cup with a spout, whisk together the marinade: soy sauce, maple syrup, rice vinegar, olive oil, sesame oil, garlic powder, smoked paprika, ginger, and Sriracha. Drizzle over the tofu. If any pieces look bare, turn them over in the marinade a few times so all of the sides are coated.

First, drain and press the tofu.

For the best texture, press the tofu using a tofu press or cast-iron skillet for 20 to 30 minutes. If you're short on time, just drain the tofu and gently press it in a kitchen towel or paper towels over the sink. The tofu won't be as firm this way, but it will still be delicious!

What to not serve with tofu? According to studies, a high volume consumption of tofu and spinach together can increase your risk of kidney stones. Tofu and spinach contain calcium and oxalic acid respectively and the combined can form kidney stones.

Low calorie density: Tofu is a low calorie food, with around 70-90 calories per 100 grams, making it a good option for those who are trying to lose weight. This is because foods with low calorie density help you feel full with fewer calories, which can help you consume fewer total calories throughout the day.

Tofu is low in calories.

3.5 oz of firm tofu has 78 calories, and silken tofu has 55 calories. Soft soy tofu with lecithin is ranked second with 61 Calories, but all of those are less than many animal protein options, which usually clock in at 140-200 calories for 3.5-oz servings.

Marinate it: Tofu can be marinated in a variety of flavorful sauces or spices. You can use soy sauce, garlic, ginger, sesame oil, and other seasonings to make a simple marinade. Let the tofu marinate for at least 30 minutes (or up to a few hours) before cooking or grilling.

Coagulants are added to soy milk to separate the solid curds from the liquid whey, similar to how cheese is made from milk. Gypsum is one of the most commonly used coagulants in tofu production, particularly in Asia.

Why is my tofu so mushy after cooking? ›

Pressing is a particularly important step for crispy tofu if you are looking to cook without oil. If you do not press you will end up with a mushy texture. Pressing works best if you are going to slice your tofu block.

Baked, Not Fried.

My method for baking tofu produces tofu that's chewy, but it's cooked in the oven, making it much healthier.

Press tofu and cube it. Coat it in garlic, black pepper, salt (plus more of your favourite seasonings), liquid aminos and some olive oil. Then mix it into some cornstarch and toss it all together, then bake for about 20 minutes. Cornstarch also helps to draw out excess moisture so it really gets the tofu crispy.