Tofu for Beginners: How to Buy, Press, and Cook It

Tofu is the most versatile protein in the plant kingdom. It can be silky-smooth in a chocolate mousse, crispy-golden in a stir-fry, or creamy in a pasta sauce. If you've ever said "I don't like tofu," you probably just haven't had it prepared well. This guide will change that.

What is tofu?

Tofu (bean curd) is made by curdling fresh soy milk with a coagulant, then pressing the curds into blocks — a process remarkably similar to cheesemaking. It originated in China over 2,000 years ago during the Han dynasty and has been a dietary staple across East and Southeast Asia ever since.

The coagulant used affects both texture and nutrition. Calcium sulphate (gypsum) produces a softer tofu and makes it an excellent calcium source — calcium-set tofu contains up to 350 mg of calcium per half cup. Nigari (magnesium chloride) produces a slightly firmer, smoother texture with a more delicate flavour.

Types of tofu

Silken tofu

Silken tofu has a custard-like, undrained texture. It comes in soft, firm, and extra-firm varieties — but even extra-firm silken is much softer than regular firm tofu. It's unpressed, so it contains more water and has a delicate, creamy consistency.

Best uses:

• Smoothies and shakes (adds creaminess and 10g protein per serving)
• Chocolate mousse, puddings, and cheesecakes
• Creamy sauces and salad dressings
• Scrambled "eggs" (soft scramble style)
• Miso soup (cubed, added at the end)
• Blended into vegan mayo or sour cream

Regular firm tofu

This is the everyday workhorse. It holds its shape when sliced and cubed, absorbs marinades well, and works in a wide range of dishes. The texture is dense but still slightly yielding.

Best uses:

• Stir-fries and curries
• Baked or roasted with seasoning
• Tofu scramble (crumbled)
• Sandwiches and wraps (sliced)
• Soups and stews

Extra-firm tofu

The densest and driest variety. It has the least water content, the highest protein per gram, and the best structure for high-heat cooking. This is what you want when you're going for crispy.

Best uses:

• Pan-frying and deep-frying (golden and crispy)
• Grilling (holds up on skewers and grill grates)
• Air-frying
• Crumbling for taco "meat" or bolognese
• Marinated and baked as a protein centrepiece

Super-firm / high-protein tofu

Some brands (e.g., Wildwood, Nasoya TofuBaked) sell a super-firm variety that requires no pressing. It has a meaty, chewy texture and slices cleanly. Great for people who find regular tofu too soft.

How to press tofu (and why)

Pressing removes excess water, which allows tofu to absorb marinades better and achieve a crispier texture when cooked. Silken tofu should never be pressed — it will crumble.

Method 1: Towel and weight

1. Wrap the block in a clean kitchen towel or several layers of paper towel
2. Place on a plate or cutting board
3. Set a heavy object on top (cast iron pan, stack of books, heavy pot)
4. Press for 15–30 minutes

Method 2: Tofu press

A dedicated tofu press (like the TofuBud or EZ Tofu Press) applies even pressure with a spring mechanism. Load the tofu, tighten, and leave for 15–30 minutes. These pay for themselves quickly if you eat tofu regularly.

Method 3: Freeze and thaw

Freezing tofu transforms its texture entirely. The water forms ice crystals that create a network of pores when thawed. The result is a spongier, chewier, more "meaty" texture that absorbs marinades incredibly well. Simply freeze the whole block (in its package or drained), thaw completely, then squeeze out the water.

Marinating tofu

Tofu is a flavour sponge — its mild taste is a feature, not a bug. Press the tofu first, then cut it into your desired shape before marinating. Smaller pieces absorb flavour faster.

A versatile all-purpose marinade:

• 3 tbsp soy sauce or tamari
• 1 tbsp maple syrup or agave
• 1 tbsp sesame oil
• 1 tbsp rice vinegar or lime juice
• 1 tsp garlic powder or 2 cloves minced garlic
• 1 tsp smoked paprika or sriracha

Marinate for at least 15 minutes, or overnight in the fridge for maximum flavour. Don't skip the acid (vinegar or citrus) — it helps the marinade penetrate deeper.

Cooking methods

Pan-frying

The most popular method. Heat a generous amount of oil in a non-stick or cast iron pan over medium-high heat. Cook tofu cubes or slices for 3–4 minutes per side until golden. Don't move them too early — let the crust develop. A cornstarch coating before frying creates an extra-crispy shell.

Baking

Preheat oven to 200°C (400°F). Toss pressed, cubed tofu with a little oil and seasoning. Spread on a parchment-lined baking sheet in a single layer. Bake for 25–30 minutes, flipping halfway, until golden and slightly chewy. Baked tofu is excellent for meal prep — it keeps for 4–5 days in the fridge.

Air-frying

Air-frying produces the crispiest tofu with the least oil. Toss cubes with a teaspoon of oil and your chosen seasoning. Air-fry at 190°C (375°F) for 12–15 minutes, shaking the basket halfway through.

Scrambling

Crumble firm tofu into a pan with a little oil. Add turmeric (for colour), black salt (kala namak, for an eggy flavour), nutritional yeast, garlic powder, and your favourite vegetables. Cook for 5–7 minutes. This makes a convincing egg scramble that has become a breakfast staple for many vegans.

Tofu is not a meat substitute. It is a magnificent food in its own right, with a 2,000-year culinary tradition. Approach it with respect and curiosity, not as a consolation prize.

Tofu nutrition facts

Tofu is a nutritional powerhouse. Per 100g of firm, calcium-set tofu (USDA data):

• Calories: 88 kcal
• Protein: 17.3g (complete — contains all 9 essential amino acids)
• Fat: 5.3g (mostly unsaturated)
• Calcium: 350mg (35% DV when calcium-set)
• Iron: 5.4mg (30% DV)
• Isoflavones: 24mg (associated with reduced breast cancer risk — see below)

Storage tips

• Unopened: follow the use-by date on the package
• Opened: submerge in fresh water in a covered container, change water daily, use within 3–5 days
• Cooked: store in an airtight container for up to 5 days
• Frozen: freeze for up to 3 months. Thaw in the fridge overnight or in the microwave. Texture will change (spongier, chewier) — this is a feature

The bottom line

Tofu is inexpensive, high in protein, rich in calcium and iron, and endlessly versatile. The secret to great tofu is simple: press it, season it well, and cook it at high enough heat to get texture. Once you nail those basics, tofu becomes one of the most satisfying foods in your kitchen. For more protein ideas, see Getting Enough Protein on a Vegan Diet.