Think tofu is a lost cause? These recipes might persuade you to call a truce.
Sometimes called “vegetarians’ meat”, tofu can belong in anyone’s kitchen, whether vegetarian, vegan or omnivorous.
Its versatility and culinary potential are remarkable: marinated, glazed, scrambled, spreadable, in burgers, broths, grilled or stewed. There are many styles, including firm, silken and momen tofu.
Made from soya, it can be a practical, affordable and nutritious protein source. Calcium content varies greatly with the coagulant and product, so it does not always exceed dairy.
Try these 8 tofu recipes.
Rosemary-smoked tofu bun with aubergine, courgette and balsamic vinegar
Ingredients:
- Firm tofu – 100 g
- Courgette – 50 g
- Aubergine – 50 g
- Iceberg lettuce – 20 g
- Balsamic vinegar – 10 g
- Fresh rosemary – 5 g
- Table salt – 1 g
- Olive oil – 5 g (dessertspoon)
- Wholemeal bread – 80 g
Method:
- Press excess water from the tofu with a clean cloth or kitchen paper.
- Cut courgette lengthways and aubergine into slices about 0.5 cm thick.
- Brush a griddle with a little oil and heat over medium-high heat.
- Add tofu and vegetables.
- For rosemary aroma, place a sprig beside the tofu and cover briefly. Avoid burning the herb or filling the kitchen with smoke.
- Turn the vegetables when golden and add a pinch of salt.
- When turning the tofu, place the rosemary beneath it briefly and cover again, watching the heat.
- Fill the burger bun with washed lettuce, tofu, aubergine, courgette and a drizzle of balsamic vinegar.
- Close the bun and enjoy!
TIP: Toast the bun on the griddle for a minute if you prefer it crisp.
Calories: 395 kcal (with these quantities) Protein: 23% of calories Carbohydrates: 43% of calories Fat: 34% of calories The herb rosemary adds aroma and flavour and contains antioxidant compounds.
Grilled tofu with lamb’s lettuce, cherry tomatoes, cucumber and edamame
Ingredients:
- Firm tofu – 100 g
- Olive oil – 7 g
- Lamb’s lettuce – 30 g
- Cherry tomatoes – 50 g
- Edamame – 40 g
- Sesame seeds – 5 g
- Cucumber – 40 g
- Table salt – 1 g
- Black pepper – 1 g
- Garlic – 3 g
- Radish – 30 g
Method:
- Wrap tofu in a clean cloth or kitchen paper and press out excess water.
- Add oil and sliced garlic to a frying pan.
- Once the garlic colours, sear the tofu for 2–3 minutes.
- Meanwhile, bring water to the boil and add frozen edamame.
- Cook for 3–5 minutes or according to the packet, drain and cool under cold running water.
- Wash and chop cucumber, cherry tomatoes and radish and arrange with the salad leaves.
- Add the tofu and edamame, season and garnish with seeds.
Kcal: 282kcal (with these quantities)
Protein: 26% of calories
Carbohydrates: 17% of calories
Fat: 57% of calories
Edamame are immature soya beans, a useful accompaniment to tofu dishes and a source of protein and fibre.
Homemade tofu burger
Ingredients:
- Firm tofu – 100 g
- Garlic – 10 g
- Onion – 50 g
- Red pepper – 50 g
- Tamari soya sauce – 20 g
- Wheat flour – 20 g
- Table salt – 1 g
- Black pepper – 1 g
- Olive oil – 10 g
Method:
- Chop onion, garlic and red pepper and sauté in a little oil.
- Mash the tofu with a fork.
- Mix in the vegetables.
- Add soya sauce and flour.
- Combine and shape into burgers.
- Cook both sides in a little oil until golden and thoroughly cooked.
Kcal: 337 kcal (with these quantities)
Protein: 20% of calories
Carbohydrates: 34% of calories
Fat: 45% of calories
Calcium-set tofu can be calcium-rich, but amounts vary. The original comparison gives 204 mg per 100 g of tofu and 125 mg per 100 ml of cow’s milk. Check the product label rather than applying those values to all tofu; its coagulant affects content and availability.
Spelt with curried tofu, young garlic and carrot
Ingredients:
- Firm tofu – 80 g
- Young garlic – 50 g
- Carrot – 60
- Olive oil – 5 g
- Table salt – 2 g
- Garlic – 2
- Cooked spelt – 70 g
- Curry powder – 1
Method:
- Wash and finely slice the carrot and young garlic.
- Sauté with a little oil and chopped garlic.
- Press excess water from the tofu with a clean cloth.
- Dice and coat with curry powder and any other spices you like.
- Sauté the tofu in an oiled pan.
- Add the vegetables and cooked spelt and toss together.
- Serve and enjoy!
Kcal: 276 Kcal (with these quantities)
Protein: 20% of calories
Carbohydrates: 41% of calories
Fat: 39% of calories
Wholegrain spelt contains fibre, including insoluble fibre, which can support bowel regularity alongside adequate fluid intake.
Vegetable broth with tofu and mushrooms
Ingredients:
- Water – 500 g
- Shiitake mushrooms – 100 g
- Spring onion – 40 g
- Garlic – 5 g
- Table salt – 2 g
- Black pepper – 2 g
- Firm tofu – 100 g
- Leek – 40 g
- Red tomato – 50 g
- Red pepper – 40 g
- Carrot – 40 g
- Olive oil – 5 g
- Onion – 40 g
- Potato – 100 g
Method:
- Heat a little oil in a saucepan.
- Peel, wash and chop carrot, potato and onion.
- Sauté onion first, then add chopped tomato, carrot, potato, leek and pepper.
- Cover with water and simmer for 1 and a half hours to make the broth.
- Heat a little oil in a frying pan.
- Add finely chopped spring onion and garlic.
- Once golden, add sliced mushrooms.
- Season and sauté together.
- Add the prepared broth to the sautéed vegetables.
- Press excess water from the tofu with a clean cloth or kitchen paper.
- Dice and add to the broth.
- Simmer until the mushrooms are fully cooked and tofu is heated through.
Kcal: 337kcal (with these quantities)
Protein: 20% of calories
Carbohydrates: 49% of calories
Fat: 31% of calories
Tofu is a plant food supplying protein with all essential amino acids. An amino acid profile describes the amino acids present in a food.
Rice noodles with tofu, peas, pepper, red onion and soya sauce
Ingredients:
- Rice noodles – 60 g
- Red pepper – 50 g
- Cooked peas – 30 g
- Red onion – 50 g
- Firm tofu – 80 g
- Tamari soya sauce – 10 g
- Chives – 5 g
- Olive oil – 7 g
- Lime juice – 5 g
Method:
- Cook the rice noodles according to the packet.
- Wash and chop pepper and onion and sauté in olive oil.
- Once they begin to brown, add drained, diced tofu.
- Continue cooking, then add soya sauce, cooked noodles and cooked peas and toss together.
- Serve with lime juice and finely chopped chives.
TIP: The original recipe includes a suggestion to toast bread briefly for extra crunch; bread is optional and is not listed in this noodle recipe. Calories: 437 kcal (with these quantities) Protein: 15% of calories Carbohydrates: 59% of calories Fat: 17% of calories Rice noodles are often made with more than 90% rice flour; check the label. They are a useful carbohydrate source for tofu dishes. The original macro percentages above do not total a complete distribution and need editorial review.
Aubergine stuffed with tofu
Ingredients:
- Aubergine – 200 g (medium piece)
- Onion – 100 g (medium piece)
- Garlic powder – 1 g1 (pinch)
- Black pepper – 1 g (pinch)
- Table salt – 1 g (pinch)
- Dried oregano – 1 g (pinch)
- Canned chopped or sieved tomatoes – 100 g (lata)
- Olive oil – 5 g (dessertspoon)
- Firm tofu – 150 g (piece)
Method:
- Halve the aubergine and score the flesh.
- Place on a plate with a little water and microwave for about 5 minutes to soften.
- Carefully scoop out the flesh, chop it and reserve the skins.
- Sauté peeled, chopped onion and aubergine flesh in a little olive oil.
- Press excess water from the tofu using a clean cloth or kitchen paper.
- Once the vegetables begin to brown, add diced tofu, salt, garlic powder, oregano and pepper.
- Cover to cook, then add chopped tomatoes and simmer over medium-high heat.
- Spoon the mixture into the reserved aubergine skins.
- Bake in a preheated oven at 180°C for 20 minutes, until cooked through.
- Remove and enjoy! :)
Kcal: 356kcal (with these quantities)
Protein: 25% of calories
Carbohydrates: 35% of calories
Fat: 40% of calories
Many aubergine antioxidant compounds occur in the skin, so keeping the washed, edible skin can contribute to your tofu dishes.
Rice with teriyaki tofu
Ingredients:
- Rice – 60 g
- Teriyaki sauce – 10 g
- Parsley – 2 g
- Firm tofu – 100 g
- Sesame seeds – 5 g
- Chives – 2 g
- Red pepper – 30 g
- Table salt – 1 g
Method:
- Boil rice in salted water for approximately 20 minutes, drain and transfer to a bowl.
- Sauté diced tofu in a hot pan with teriyaki sauce.
- Top the rice with tofu, chopped chives, parsley, red pepper (sauté first if you like) and sesame seeds.
Kcal: 370kcal (with these quantities)
Protein: 18% of calories
Carbohydrates: 57% of calories
Fat: 24% of calories
Compare teriyaki sauce labels. The original article highlights 3 ingredients: salt, sugar and monosodium glutamate. Consider sodium and added sugar in the portion; the presence of permitted glutamate alone does not establish poor nutritional quality.
If these recipes leave you wanting more and a plan to support performance, explore our online sports nutritionist services.
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