Are You Curious About Tofu? Discover the Tofu Twist You Never Knew You Needed!

Farzana Mir -

Tofu, a staple in many cuisines worldwide, has been gaining popularity in Indian kitchens for its versatility and health benefits. Derived from soybeans, tofu is a protein-rich, plant-based food that comes in various textures.

What is Tofu Made of?
Tofu is crafted from soy milk, which is curdled and pressed into blocks. This process results in a protein-packed food item that is both nutritious and incredibly versatile.

While soybeans are the traditional base, modern variations of soy free tofu like chickpea tofu, fava bean tofu are also entering the markets, for diverse dietary preferences.

Varieties of Tofu:

Silken Tofu: Delicate and smooth, silken tofu is perfect for blending into creamy sauces, desserts, and smoothies. Its soft texture lends itself well to dishes like tofu-based Indian desserts or creamy curries.

460 easy and tasty silken tofu recipes by home cooks
Huge variety of great silken tofu recipes published by home cooks like you!
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Soft Tofu: Soft Tofu and Silken tofu often sonsidered very similar. Soft tofu also known as Chinese equivalent of silken tofu. With a slightly firmer and less smooth compared to silken tofu, soft tofu holds its shape better in soups, stir-fries, and salads.

128 easy and tasty soft tofu recipes by home cooks
Huge variety of great soft tofu recipes published by home cooks like you!
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Soft Tofu Cubes Vegetable Thukpa by Abanti Singh

Extra Firm Tofu: Ideal for grilling, baking, or frying, extra firm tofu retains its shape and texture even in high heat. Use it as a meat substitute in Indian kebabs or marinate it in aromatic spices for a flavorful main course.

128 easy and tasty extra firm tofu recipes by home cooks
Huge variety of great extra firm tofu recipes published by home cooks like you!
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Smoked Tofu: Infused with a smoky flavor, smoked tofu adds depth to salads, sandwiches, and wraps. Its robust taste pairs well with Indian spices, making it a delightful addition to fusion dishes.

21 easy and tasty smoked tofu recipes by home cooks
Huge variety of great smoked tofu recipes published by home cooks like you!
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Tofu vs Paneer!
In India, tofu is often compared to paneer. While both are protein-rich and versatile, tofu has a neutral flavor. Additionally, tofu is lower in fat and calories compared to paneer, making it a suitable option for those watching their weight or following a plant-based diet.

Tofu Nutrition (per approx 100g)

NutrientAmount
Calories70
Protein8g
Fat4.5g
Saturated Fat0.6g
Carbohydrates2g
Fiber1g
Sugar0.5g

Simple and Delicious Tofu recipes

  1. Tofu Salad
Beetroot & Tofu salad Recipe by Swagatika
Great recipe for Beetroot & Tofu salad. Tofu goes extremely well with cooked beet root in this yummy-looking, delicious salad. Can be eaten as one bowl meal - for those health-conscious ones or can be paired along with regular thalis/meals. #PPC
CookpadSwagatika

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2. Tofu Noodles

Teriyaki Tofu and Veg Chowmein (Veg & Vegan) Recipe by Jibita Khanna
Great recipe for Teriyaki Tofu and Veg Chowmein (Veg & Vegan). #cookpadindia #vegan #tofu #teriyaki #soyabean #vegprotein
CookpadJibita Khanna

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3. Tofu Scramble

Tofu Scramble Recipe by Saraniyaa Pradeep
Great recipe for Tofu Scramble. The BEST Tofu Scramble! It is so easy to make, high in protein and super eggy vegan scramble! #rainbowweek4 #yellow
CookpadSaraniyaa Pradeep

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4. Tofu Stir fry

Tofu and stir fried vegetables in hot schezwan sauce Recipe by Rajni
Great recipe for Tofu and stir fried vegetables in hot schezwan sauce. Tofu is a plant based milk product that comes from the milk of Soya beans, it is also called Bean curd. There are different kinds of Tofu based on their texture, such as- silken, soft, firm and extra firm. Depending on the dish w…
CookpadRajni

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5. Grilled tofu

Grilled Tofu Recipe by Deepa Rupani
Great recipe for Grilled Tofu. #goldenapron23 #week16 #tofu #cookpadindia Tofu is a food which is prepared by curdling soy milk and pressing it from a solid white block. Softness of tofu blocks is variying like silken, soft, firm, extra firm and super firm. Tofu originated in China and has…
CookpadDeepa Rupani

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6. Teriyaki Tofu

Teriyaki Tofu Recipe by Dr.Madhumita Mishra
Great recipe for Teriyaki Tofu. #boxweek9 Teriyaki is a cooking technique used in Japanese cuisine in which veg and nonveg ingredients are boiled and cooked in teriyaki sauce. The main component of teriyaki sauce is soy sauce, brown sugar, ginger, and garlic. I cooked the teriyaki tofu with boile…
CookpadDr.Madhumita Mishra

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7. Mapo Tofu

Spicy Mapo Tofu with Shiitake Mushrooms 🌶️ Recipe by Okky Septiany
Great recipe for Spicy Mapo Tofu with Shiitake Mushrooms 🌶️. Mapo tofu is spicy tofu and pork stew that is savoury, spicy, and umami flavour, the ultimate rice killer 😋 Every family has its variations of Mapo Tofu. For example, u can substitute ground pork with chicken or beef. In this recipe, I …
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8. Korean Tofu

Korean spicy tofu hot pot Recipe by Silky
Great recipe for Korean spicy tofu hot pot.
CookpadSilky

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9. Tofu Skins

Yuba (Tofu Skin) & Egg Rice Bowl Recipe by Hiroko Liston
Great recipe for Yuba (Tofu Skin) & Egg Rice Bowl. There is a very popular Japanese rice bowl dish called ‘Oyako’ Don. The main ingredients of the dish are Chicken and Egg. I replaced Chicken with Yuba (Tofu Skin) for this dish. Yuba (Tofu Skin) is the film that is composed on the surface of the Soy…
CookpadHiroko Liston

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10. Tofu and avocado

Tofu Sandwich Recipe by Madhumita Bishnu
Great recipe for Tofu Sandwich. #PPC Tofu is one protein powerhouse and I used for sandwich which I loved over lunch
CookpadMadhumita Bishnu

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11. Tofu and palak

Mexican spinach tofu stir fry in Ragi cups Recipe by Bobly Rath
Great recipe for Mexican spinach tofu stir fry in Ragi cups. #winterdishes #ebook #post28 Ragi is the ultimate winter food which has the ability to keep your system warm. In winter our body requires additional nutrients and Ragi can supply ample amount of nutrients. Kids and pregnant women are …
CookpadBobly Rath

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Indian Dish with Tofu

12. Tofu kebab

Tofu Satay with creamy peanut sauce and tangy cucumber salad Recipe by Soumini Bhattacherjee
Great recipe for Tofu Satay with creamy peanut sauce and tangy cucumber salad.
CookpadSoumini Bhattacherjee

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13. Tofu masala

Tofu Butter Masala Recipe by Sujana - Vikana Culinary
Great recipe for Tofu Butter Masala. #whistlewings Crispy tofu in butter masala gravy is a ultimate recipe which is healthy & very taste is out there. Lip smacking tofu pieces cooked in gorgeous cashew nut tomato based gravy. One of the best dish which goes very well with chapati, kulcha, naan, pulk…
CookpadSujana - Vikana Culinary

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Whether you're experimenting with soft tofu in spicy curries or grilling up extra firm tofu, Tofu is full of goodness and easy to cook with.  So, why wait? embrace the richness of tofu and let your creativity shine in the kitchen!