Getting started with tofu can be intimidating, especially when you’re not sure where to begin. But don’t worry, we’ve got you covered! With a little creativity and some simple techniques, you can create a variety of delicious dishes that just happen to be packed with protein. In this article, we’ll share 18 easy tofu recipes perfect for beginners. From breakfast options like scrambled tofu and tofu tacos, to savory stir-fries and satisfying salads, we’ve got a recipe for every meal of the day. And the best part? These recipes require minimal ingredients and effort, making them perfect for busy home cooks. So, let’s get started and explore the world of tofu!
Simple Scrambled Tofu Breakfast
Start your day with a protein-packed breakfast that’s easy to make and delicious to eat. This simple scrambled tofu recipe is a great vegan alternative to traditional eggs.
Ingredients:
– 1 block firm tofu, drained and crumbled
– 1 tablespoon olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– Salt and pepper to taste
– Chopped fresh herbs (optional)
Instructions:
1. Heat the olive oil in a non-stick skillet over medium heat.
2. Add the diced onion and cook until translucent, about 3-4 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Crumble the tofu into the skillet and stir to combine with the onion and garlic mixture.
5. Cook for about 5-7 minutes, stirring frequently, until the tofu is lightly browned and scrambled.
6. Season with salt and pepper to taste.
7. Garnish with chopped fresh herbs, if desired.
Cooking Time: 15-20 minutes
Easy Pan-Fried Tofu with Soy Sauce
Easy Pan-Fried Tofu with Soy Sauce Recipe
Get ready to enjoy a flavorful and crispy pan-fried tofu dish, elevated by the savory goodness of soy sauce.
Ingredients:
– 1 block of firm or extra-firm tofu, drained and cut into small cubes
– 2 tablespoons vegetable oil
– 2 cloves garlic, minced
– 1 tablespoon soy sauce
– Salt, to taste
Instructions:
1. In a large non-stick skillet or wok, heat the oil over medium-high heat.
2. Add the tofu and cook for about 5 minutes on each side, until golden brown and crispy.
3. Remove the tofu from the pan and set aside.
4. Reduce the heat to medium and add the minced garlic.
5. Cook the garlic for 1 minute, until fragrant.
6. Pour in the soy sauce and stir to combine with the garlic.
7. Add the cooked tofu back into the pan and toss to coat evenly with the soy sauce mixture.
8. Season with salt to taste.
9. Serve hot and enjoy!
Cooking Time: 15-20 minutes
Basic Tofu Stir-Fry with Vegetables
This classic recipe is a staple of Asian cuisine, combining the versatility of tofu with the flavors and textures of colorful vegetables. In just a few minutes, you’ll have a delicious and healthy meal ready to serve.
Ingredients:
– 1 block firm tofu, drained and cut into small cubes
– 2 tablespoons vegetable oil
– 1 onion, sliced
– 2 cloves garlic, minced
– 1 red bell pepper, sliced
– 1 cup broccoli florets
– 1 tablespoon soy sauce
– Salt and pepper to taste
– Chopped green onions for garnish (optional)
Instructions:
1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the tofu and cook until golden brown, about 3-4 minutes. Remove from the pan and set aside.
3. Add the onion and garlic to the pan; cook until the onion is translucent, about 2 minutes.
4. Add the bell pepper and broccoli; stir-fry for an additional 2-3 minutes or until tender.
5. Return the tofu to the pan; stir in soy sauce to taste.
6. Season with salt and pepper as needed. Serve hot, garnished with green onions if desired.
Cooking Time: 10-12 minutes
Garlic Butter Tofu Steaks
Elevate your tofu game with this simple and mouthwatering recipe that combines the richness of garlic butter with the tenderness of pan-seared tofu. Perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 1 block extra-firm tofu, drained and cut into 1-inch thick slices
– 2 cloves garlic, minced
– 2 tablespoons unsalted butter, softened
– 1 tablespoon lemon juice
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat a non-stick skillet or cast-iron pan over medium-high heat.
2. In a small bowl, mix together garlic, butter, and lemon juice.
3. Place the tofu slices in the prepared pan and cook for 3-4 minutes per side, or until golden brown and crispy.
4. Brush the garlic butter mixture evenly over the tofu steaks.
5. Season with salt and pepper to taste.
6. Garnish with chopped parsley, if desired.
7. Serve hot and enjoy!
Cooking Time: 12-15 minutes
Quick Tofu and Broccoli Stir-Fry
Quick Tofu and Broccoli Stir-Fry Recipe
A delicious and healthy stir-fry that can be prepared in just a few minutes, perfect for a quick weeknight dinner.
Ingredients:
– 1 block of firm tofu, drained and cut into small cubes
– 2 cups broccoli florets
– 2 tablespoons vegetable oil
– 2 cloves garlic, minced
– 1 tablespoon soy sauce
– 1 tablespoon oyster sauce (optional)
– Salt and pepper to taste
– Chopped green onions for garnish (optional)
Instructions:
1. Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium-high heat.
2. Add the tofu and cook until golden brown, about 3-4 minutes. Remove from the pan and set aside.
3. In the same pan, add the remaining 1 tablespoon of vegetable oil. Add the broccoli and garlic and cook until the broccoli is tender-crisp, about 3-4 minutes.
4. Return the tofu to the pan and stir in the soy sauce and oyster sauce (if using). Season with salt and pepper to taste.
5. Serve hot, garnished with chopped green onions if desired.
Cooking Time: 10-12 minutes
Beginner-Friendly Tofu Salad
Get ready to enjoy a deliciously healthy and easy-to-make salad, packed with protein-rich tofu, crisp veggies, and tangy dressing. This simple recipe is perfect for those new to cooking or looking for a quick and tasty meal.
Ingredients:
– 1 block of firm tofu, drained and cubed
– 2 cups mixed greens (lettuce, spinach, arugula)
– 1 cup cherry tomatoes, halved
– 1/2 cup cucumber slices
– 1/4 cup chopped red onion
– 2 tbsp olive oil
– 1 tbsp apple cider vinegar
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine the mixed greens, cherry tomatoes, cucumber slices, and chopped red onion.
2. In a separate pan, heat the olive oil over medium heat. Add the cubed tofu and cook for about 3-4 minutes on each side, until lightly browned.
3. In a small bowl, whisk together the apple cider vinegar and a pinch of salt and pepper.
4. Pour the dressing over the salad and toss to combine.
5. Top with the cooked tofu and serve immediately.
Cooking Time: 15-20 minutes
Baked Tofu with Salt and Pepper
Transform plain tofu into a flavorful snack or side dish with this easy recipe. With just three ingredients, you’ll be enjoying crispy and savory baked tofu in no time!
Ingredients:
– 1 block of extra-firm tofu, drained and cut into cubes
– 2 tablespoons of salt
– 1 teaspoon of black pepper
Instructions:
1. Preheat your oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place the tofu cubes on the prepared baking sheet in a single layer.
4. Sprinkle the salt and pepper evenly over the tofu, making sure each cube is coated.
5. Bake for 25-30 minutes or until the tofu is golden brown and crispy.
Cooking Time: 25-30 minutes
Tofu and Mushroom Soup
This comforting soup is a perfect blend of creamy tofu, earthy mushrooms, and aromatic spices. It’s a simple yet satisfying meal that’s ready in no time.
Ingredients:
– 1 block firm tofu, drained and cut into small cubes
– 2 cups mixed mushrooms (button, cremini, shiitake), sliced
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 4 cups vegetable broth
– 1 cup non-dairy milk (soy or almond)
– 1 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. Heat the oil in a large pot over medium heat. Add the onion and cook until softened, about 3 minutes.
2. Add the mushrooms and garlic; cook until the mushrooms release their liquid and start to brown, about 5 minutes.
3. Add the tofu, broth, milk, thyme, salt, and pepper. Stir well to combine.
4. Bring the mixture to a simmer. Reduce the heat to low and let cook for 15-20 minutes or until the soup has thickened slightly.
5. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 20 minutes
Simple Tofu Tacos
Elevate your taco game with this effortless recipe that combines the creaminess of tofu with the bold flavors of Mexico.
Ingredients:
– 1 block extra-firm tofu, drained and crumbled
– 1/2 cup diced onion
– 1/2 cup diced bell pepper
– 1 jalapeño pepper, seeded and finely chopped
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon cumin
– Salt and pepper to taste
– 4-6 corn tortillas
– Optional toppings: avocado, salsa, sour cream, shredded lettuce, diced tomatoes
Instructions:
1. Heat the olive oil in a large skillet over medium-high heat.
2. Add the onion, bell pepper, and jalapeño; cook until tender, about 5 minutes.
3. Add the garlic and cook for an additional minute.
4. Add the crumbled tofu and stir to combine with the vegetable mixture.
5. Cook for 2-3 minutes or until the tofu is lightly browned.
6. Season with cumin, salt, and pepper to taste.
7. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
8. Assemble tacos by spooning the tofu mixture onto a tortilla and adding desired toppings.
Cooking Time: 15-20 minutes
Easy Tofu and Rice Bowl
This recipe is a simple and satisfying meal that’s ready in under 30 minutes. Perfect for a quick lunch or dinner, it’s also customizable to your taste with your favorite stir-fry ingredients.
Ingredients:
– 1 block firm tofu, drained and cut into small cubes
– 2 cups cooked white rice
– 1 tablespoon vegetable oil
– 1 onion, diced
– 2 cloves garlic, minced
– 1 cup mixed vegetables (e.g. bell peppers, carrots, broccoli)
– 2 teaspoons soy sauce
– Salt and pepper to taste
Instructions:
1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the onion and garlic and stir-fry until softened, about 3 minutes.
3. Add the mixed vegetables and cook until tender-crisp, about 4-5 minutes.
4. Add the tofu and stir-fry until golden brown, about 2-3 minutes.
5. Stir in soy sauce and season with salt and pepper to taste.
6. Serve the tofu mixture over cooked rice.
Cooking Time: 20-25 minutes
Tofu Scramble with Spinach
Get your morning started with this easy and flavorful vegan take on scrambled eggs. Crisp tofu, wilted spinach, and savory spices come together in a dish that’s perfect for breakfast, lunch, or dinner.
Ingredients:
– 1 block extra-firm tofu, drained and crumbled
– 2 cups fresh spinach leaves
– 1 tablespoon olive oil
– 1 small onion, diced
– 1 clove garlic, minced
– 1 teaspoon turmeric
– Salt and pepper to taste
– Optional: nutritional yeast (for a cheesy flavor)
Instructions:
1. In a large skillet, heat the olive oil over medium-high heat.
2. Add the onion and garlic; cook until the onion is translucent, about 3-4 minutes.
3. Add the crumbled tofu and cook, breaking it up with a spatula, until it’s lightly browned, about 5 minutes.
4. Stir in the spinach leaves, turmeric, salt, and pepper. Cook until the spinach has wilted, about 1 minute.
5. Taste and adjust seasoning as needed. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 10-12 minutes
Basic Tofu Curry
This simple curry recipe is a great introduction to Indian-inspired cooking, requiring minimal ingredients and effort. Serve with rice or naan bread for a satisfying meal.
Ingredients:
– 1 block of firm tofu, drained and cubed
– 2 medium onions, chopped
– 2 cloves of garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon curry powder
– 1/2 teaspoon turmeric
– 1/2 teaspoon paprika
– 1 can (14 oz) coconut milk
– Salt and pepper to taste
– Fresh cilantro leaves for garnish
Instructions:
1. Heat oil in a large pan over medium heat. Add onions and cook until translucent, about 3-4 minutes.
2. Add garlic, cumin, curry powder, turmeric, and paprika. Cook for an additional minute, stirring constantly.
3. Add the cubed tofu and stir to coat with the spice mixture. Cook for 2-3 minutes.
4. Pour in the coconut milk and stir well. Bring the mixture to a simmer.
5. Reduce heat to low and let cook for 10-15 minutes or until the flavors have melded together and the sauce has thickened slightly.
6. Season with salt and pepper to taste. Garnish with fresh cilantro leaves.
Cooking Time: 20-25 minutes
Pan-Seared Tofu with Sesame Oil
Elevate the humble tofu to new heights with this simple yet flavorful pan-searing method, perfect for a quick and satisfying dinner.
Ingredients:
– 1 block of firm or extra-firm tofu, drained and cut into cubes
– 2 tablespoons of sesame oil
– 1 tablespoon of soy sauce (optional)
– 1 tablespoon of maple syrup (optional)
– Salt and pepper to taste
Instructions:
1. Heat a non-stick skillet or wok over medium-high heat.
2. Add the sesame oil and swirl it around to coat the pan.
3. Place the tofu cubes in the pan, leaving some space between each piece.
4. Cook for 3-4 minutes on each side, until the tofu is golden brown and crispy.
5. If desired, add soy sauce and maple syrup to the pan and stir-fry for an additional minute.
6. Remove from heat, season with salt and pepper to taste.
Cooking Time: 12-15 minutes
Tofu and Avocado Sandwich
Get ready for a deliciously healthy twist on the classic sandwich! This recipe combines the creamy richness of avocado with the savory flavor of tofu, all wrapped up in crispy whole grain bread.
Ingredients:
– 1 block firm tofu, drained and crumbled
– 2 ripe avocados, mashed
– 2 slices whole grain bread
– 1/4 cup mixed greens (such as arugula, spinach, and lettuce)
– Salt and pepper to taste
– Optional: lemon juice, red onion, or sprouts for added flavor
Instructions:
1. Preheat a non-stick pan over medium heat.
2. Add the crumbled tofu and cook until golden brown, about 3-4 minutes per side.
3. Meanwhile, toast the bread slices until lightly browned.
4. Spread the mashed avocado on one slice of toasted bread.
5. Top with the cooked tofu, mixed greens, salt, and pepper.
6. Sandwich with the second slice of bread.
Cooking Time: 10-12 minutes
Easy Tofu Noodle Soup
This comforting soup is a perfect blend of flavors, textures, and nutrients. With just a few simple ingredients and quick cooking time, you can enjoy a warm and satisfying meal.
Ingredients:
• 1 block firm tofu, drained and cut into small cubes
• 2 cups vegetable broth
• 1 cup cooked noodles (such as soba or rice noodles)
• 1 tablespoon sesame oil
• 1 onion, thinly sliced
• 2 cloves garlic, minced
• 1 teaspoon soy sauce
• Salt and pepper to taste
• Scallions, chopped (optional)
Instructions:
1. In a large pot, heat the sesame oil over medium-high.
2. Add the onion and garlic; cook until the onion is translucent, about 3-4 minutes.
3. Add the tofu and cook for an additional minute, stirring occasionally.
4. Pour in the vegetable broth and bring to a simmer.
5. Reduce heat to low and let cook for 10-12 minutes or until the flavors have melded together.
6. Stir in the cooked noodles and soy sauce.
7. Season with salt and pepper to taste.
8. Garnish with chopped scallions, if desired.
Cooking Time: 15-18 minutes
Simple Tofu and Peanut Sauce
A flavorful and protein-rich dish that’s perfect for a quick weeknight meal or as a snack. This recipe combines the creaminess of peanut sauce with the tender texture of pan-fried tofu.
Ingredients:
– 1 block firm tofu, drained and cut into bite-sized pieces
– 2 tablespoons vegetable oil
– 1/4 cup peanut butter
– 2 tablespoons soy sauce
– 2 tablespoons honey
– 1 tablespoon rice vinegar
– 1 teaspoon grated ginger
– Salt and pepper to taste
– Chopped green onions for garnish (optional)
Instructions:
1. Heat the vegetable oil in a non-stick skillet over medium-high heat.
2. Pan-fry the tofu pieces until golden brown, about 3-4 minutes per side.
3. In a small bowl, whisk together the peanut butter, soy sauce, honey, rice vinegar, and grated ginger.
4. Serve the pan-fried tofu with the peanut sauce spooned over the top.
5. Garnish with chopped green onions, if desired.
Cooking Time: 15-20 minutes
Tofu and Green Bean Stir-Fry
This simple yet flavorful stir-fry is a great way to get your daily dose of protein, fiber, and vitamins. With just a few ingredients and minimal preparation time, you’ll be enjoying a tasty meal in no time!
Ingredients:
– 1 block firm tofu, drained and cut into small cubes
– 2 cups fresh green beans, trimmed
– 2 tablespoons vegetable oil
– 2 cloves garlic, minced
– 1 tablespoon soy sauce
– Salt and pepper to taste
Instructions:
1. Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat.
2. Add tofu and cook until golden brown, about 3-4 minutes. Remove from pan and set aside.
3. Add remaining oil, garlic, and green beans to the pan. Cook for 3-4 minutes, stirring frequently, until beans are tender-crisp.
4. Return tofu to the pan and stir in soy sauce. Season with salt and pepper to taste.
5. Serve hot over rice or noodles and enjoy!
Cooking Time: 12-15 minutes
Basic Tofu Fried Rice
A classic Chinese dish that’s easy to make and packed with protein, this basic tofu fried rice recipe is a staple for any meal. Perfect for using up leftover rice and vegetables, it’s also a great option for a quick lunch or dinner.
Ingredients:
– 2 cups cooked rice (preferably day-old)
– 1/2 cup firm tofu, cut into small cubes
– 1 tablespoon vegetable oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 cup mixed vegetables (e.g. peas, carrots, corn)
– 2 teaspoons soy sauce
– Salt and pepper to taste
Instructions:
1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the tofu and cook until golden brown, about 3-4 minutes. Remove from pan and set aside.
3. Add the onion and garlic; cook until softened, about 2 minutes.
4. Add the mixed vegetables; cook for an additional minute.
5. Push the vegetable mixture to one side of the pan. Crack in 1 egg; scramble until cooked through. Mix with the vegetables.
6. Add the cooked rice to the pan, breaking up any clumps. Stir-fry for about 2-3 minutes, until heated through and starting to brown.
7. Return the tofu to the pan and stir-fry everything together.
8. Season with soy sauce, salt, and pepper to taste.
Cooking Time: About 10-12 minutes
Summary
Get ready to spice up your meals with these 18 easy tofu recipes perfect for beginners! From breakfast to dinner, and even snacks in between, this collection has got you covered. Try scrambled tofu for a protein-packed morning, or pan-fry it with soy sauce for a savory snack. Stir-fries, tacos, curries, and more – there’s something for everyone. Plus, many of these recipes are quick and easy to prepare, making them perfect for busy days. Discover the versatility and deliciousness of tofu and elevate your cooking game!
