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–+ servings

The Best Way to Cook Tofu

There is a lot of confusion surrounding the best way to prepare tofu at home. Here, I share my favorite method.
5 from 1 vote
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Course: Main Course
Cuisine: vegan, Vegetarian
Diet: Vegan, Vegetarian
Prep Time: 5 minutes
Cook Time: 20 minutes
Pressing time: 30 minutes
Total Time: 55 minutes
Servings: 4 servings
Author: Jennifer Hanes MS, RDN, LD
Cost: $4

Equipment

  • 2 cutting boards
  • Weight
  • Paper Towels
  • 2 clean kitchen towels
  • non-stick pan

Ingredients

  • 1 block Super-Firm Tofu or extra-firm tofu, pressed for 30 minutes
  • seasonings of your choice

Instructions

  • Cut tofu into your desired shape. You can make cubes, strips, steaks, or triangles. Or even tear it irregularly with your hands for even more texture!
  • Season the outside of the tofu.
  • Spray non-stick pan with oil.
  • Add the seasoned tofu, and leave it alone for ~4-5 minutes.
  • Flip when tofu is seared, repeating until all sides are cooked.
Hide Nutrition Information

Nutrition

Calories: 54kcal | Carbohydrates: 2g | Protein: 7g | Fat: 2g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 62mg | Potassium: 152mg | Fiber: 1g | Sugar: 1g | Calcium: 31mg | Iron: 1mg

*Nutrition Facts are an estimate only. Differences are expected when making substitutions for any ingredient or when different brands are used.

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