Tofu is a versatile ingredient that can be used in many dishes. Extra firm tofu in particular lends itself well to being a meat substitute or added to dishes that need a protein boost. With its neutral flavor and meaty, dense texture when pressed, extra firm tofu takes on the flavors of whatever you pair it with. Read on to learn more about the best uses for extra firm tofu.
What is Extra Firm Tofu?
Tofu, also known as bean curd, is a food made from condensed soy milk. To make tofu, soy milk is coagulated and then pressed into solid white blocks. Tofu can come in soft, medium, firm, or extra firm textures. Extra firm tofu contains the least moisture and highest protein content of all the varieties.
Extra firm tofu has a dense, meaty texture that holds up well to cooking and marinating. When packed into water, extra firm tofu typically contains around 7-8 grams of protein per 3 ounce serving. It has very little flavor on its own and easily absorbs the flavors of sauces, marinades, and spices. Extra firm tofu has a chewy, boneless texture similar to meat when cooked.
Grilling
One of the best uses for extra firm tofu is grilling it. Grilled tofu makes an excellent vegetarian or vegan substitute for meat in kebabs, sandwiches, tacos, and more. To grill tofu:
- Drain and press the tofu to remove excess moisture.
- Cube or slice it into pieces.
- Marinate the tofu for 30 minutes up to overnight.
- Thread onto skewers or place directly on a hot grill.
- Grill for several minutes per side until nicely charred.
Flank steak marinade, barbecue sauce, teriyaki sauce, and jerk seasonings all work well to infuse grilled tofu with flavor. Grilled extra firm tofu steaks can be served in place of meat for a vegan entree.
Stir Fries and Curries
Because extra firm tofu holds its shape well when cooked, it excels in stir fry dishes and curries. For the best texture, drain, press, and cube or slice the tofu before adding it to the pan. Frying the tofu briefly before adding your sauce helps brown the exterior. Some delicious stir fry and curry dishes to make with extra firm tofu include:
- Mapo tofu – Spicy Sichuan dish with ground meat and tofu
- Tofu and veggies – Quick stir fry with assorted vegetables
- Thai red curry – Coconut curry sauce flavored with red chili paste
- Tofu tikka masala – Tofu in aromatic Indian tomato and cream sauce
- Kung pao tofu – Bell peppers, peanuts, and spicy kung pao sauce
When adding extra firm tofu to stir fries or curries, look for sauce ingredients like soy sauce, sesame oil, curry pastes, garlic, ginger, chilis, and citrus to lend big flavors.
Soups and Hot Pot
The dense, meaty chunks of extra firm tofu are right at home in soups, hot pot, and steaming noodle broths. Tofu absorbs the flavorful broth while adding protein. Some nutritious and delicious soup ideas include:
- Miso soup – Flavored with miso paste and seaweed
- Egg drop soup – With ribbons of egg swirling through
- Hot and sour soup – Tart, spicy and warming
- Ramen – With ramen noodles and veggie toppings
- Tom yum – Thai soup infused with lemongrass, chili and lime
- Pho – Vietnamese noodle soup with seasonal vegetables
Prep the tofu for soup by rinsing, draining, pressing, and cutting into bite-size pieces. Add the tofu at the end to gently heat through and absorb the broth’s aroma. Soft tofu can also be blended into creamy soup broths.
Salads and Bowls
Tofu mixed with fresh vegetables, whole grains, and flavorful dressings makes both hearty main dish salads and grain bowls. Marinating the tofu boosts its flavor. Both cold and hot tofu work well atop salads and bowls. Experiment with additions like:
- Diced cucumber, tomato, avocado
- Shredded carrots, cabbage, kale
- Roasted vegetables like broccoli, cauliflower, sweet potatoes
- Whole grains like quinoa, brown rice, farro
- Nuts, seeds, beans, chickpeas for crunch
- Tangy dressings, peanut sauce, teriyaki sauce
The protein from the extra firm tofu combined with fiber-rich produce and whole grains creates a satisfying meatless meal.
Baking and Desserts
Thanks to its ability to mimic the texture of ricotta cheese, extra firm tofu can be used creatively in baked goods and desserts. Use blended tofu to replace some or all of the dairy in recipes like:
- Cheesecake
- Lasagna
- Macaroni and cheese
- Quiche
- Smoothies
- Pudding
- Mousse
For baking, allow excess moisture to drain from pressed tofu before blending. Silken tofu also works well in pureed and blended dessert applications.
Sandwiches and Burgers
Sturdy extra firm tofu can substitute for meat in vegan sandwiches and burgers. To replicate deli meat or chicken salad, blend flavored, pressed tofu with seasonings like mustard, vegan mayo, pickles, or nutritional yeast. For burgers, coarsely mash the tofu and mix with binders like breadcrumbs or flour to help hold the patties together. Cook burgers on the stovetop or grill until lightly charred. Build sandwiches and burgers with:
- Buns or bread
- Lettuce, tomato, roasted veggies
- Condiments like ketchup, mustard, relish
- Vegan cheese
- Sauteed mushrooms or onions
The mild flavor of extra firm tofu absorbs the surrounding ingredients to make hearty, protein-packed sandwiches minus the meat.
Breakfast
Extra firm tofu can be prepared sweet or savory for high protein breakfasts. For a sweet breakfast, blend silken or extra firm tofu with fruit, juice, and sweeteners for a protein-packed smoothie. Or bake seasoned tofu into breakfast scrambles or eggless omelets and serve with veggies. Some more breakfast ideas include:
- Tofu scramble with spinach, peppers, onions
- Tofu breakfast tacos or burritos
- Tofu breakfast sandwich with cheese and meatless sausage
- Tofu side for breakfast potatoes or avocado toast
- Pureed or silken tofu in smoothies, morning shakes
Preparing extra firm tofu for breakfast helps boost protein intake to start the day right.
Meat Substitute in Any Dish
Because pressed, extra firm tofu takes on flavors easily without a strong taste of its own, it can seamlessly stand in for meat in just about any dish. Slice it for sandwiches, dice it for tacos and pasta sauce, or crumble it as a substitute for ground meat in dishes like:
- Chili
- Lasagna
- Sloppy joes
- Meatballs
- Meat pies
- Casseroles
Season the tofu with spices and sauces to match the original dish. Extra firm tofu has the right consistency to mimic meat, making it one of the most versatile ingredients for plant-based cooking.
Nutrition of Extra Firm Tofu
Tofu is highly nutritious, protein-packed, and low in calories. A 3 ounce serving of raw, extra firm tofu contains:
| Calories | 70 |
|---|---|
| Fat | 4g |
| Sodium | 15mg |
| Carbs | 2g |
| Fiber | 0g |
| Sugars | 0g |
| Protein | 8g |
Tofu is naturally cholesterol-free, low in fat, and contains no saturated fat. It provides minerals like calcium, iron, manganese, selenium, phosphorous, magnesium, zinc, and copper. Additionally, tofu is a source of B vitamins including thiamine, riboflavin, niacin, pantothenic acid, vitamin B6, and folate.
Benefits of Tofu
Some benefits associated with regular tofu consumption may include:
- High protein – Excellent source of plant-based, low fat protein. Essential for building and repairing muscles.
- Bone health – Provides abundant calcium, magnesium, and phosphorus for bone mineral density.
- Heart health – Linked to lower LDL cholesterol levels and reduced heart disease risk.
- Menopausal relief – Isoflavones in soy may help relieve hot flashes and other menopause symptoms.
- Cancer prevention – Soy foods linked to reduced risks of breast, prostate, and colon cancers.
- Nutrient absorption – Aids in the absorption of carotenoids and fat-soluble vitamins.
Incorporating extra firm tofu into a balanced diet provides high quality nutrition from this versatile soy food.
Buying and Storing Tips
When purchasing extra firm tofu, look for blocks that are as fresh as possible. Check the expiration date and choose packages with the furthest dates. Avoid tofu with an excess amount of liquid in the package, which indicates it may be older. Store unopened tofu in the refrigerator and use within shelf-life. Once opened, change out the water daily and use within 3-5 days. For longer storage, drained and pressed tofu can be frozen for up to 3 months. Thaw frozen tofu overnight in the fridge before using.
Cooking Recommendations
To optimize the texture of extra firm tofu, it helps to drain and press it before cooking. Here is a simple process:
- Remove the block of tofu from the package and rinse under water.
- Line a plate with paper towels or clean dish towel. Place the tofu on top and cover with additional layers.
- Place something heavy like a cast iron pan on top to weigh it down. Let it press 15-30 minutes.
- Remove the pressed tofu and pat dry. The tofu is now ready to slice, dice, marinate or cook as needed.
Pressing removes moisture for a denser, chewier texture to mimic meat. For a crispy exterior when cooking, brush or toss tofu cubes in cornstarch, salt, pepper and oil before cooking. Pan fry, bake, or broil until crispy and golden.
Marinade Ideas
Marinating tofu boosts flavor and makes it juicier. Whisk together marinade ingredients like:
- Oil – Olive, sesame, avocado
- Acid – Lemon juice, lime juice, vinegar
- Soy sauce or tamari
- Spices and herbs
- Chili paste, curry paste
- Nutritional yeast
- Sweetener like maple syrup or honey
Slice pressed tofu before marinating or marinate cubes or pieces in a sealed plastic bag. Let it soak for a minimum of 30 minutes to overnight for flavor infusion.
Conclusion
With its versatility, nutrition, and ability to take on any flavor, it’s easy to see why extra firm tofu is such a staple ingredient, especially for plant-based diets. The best uses include grilling, stir-frying, adding to soups and curries, salads and bowls, sandwiches and burgers, breakfast scrambles, and baking. Extra firm tofu can seamlessly stand in for meat in any recipe. With proper pressing, marinating, and cooking, tofu’s texture becomes dense, chewy, and perfect for soaking up big flavors. Incorporate protein-packed extra firm tofu into your cooking routine for endless healthy and delicious possibilities.