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How to cook tofu: tips and tricks to make it delicious

19 January 2024

Tofu, though often underestimated in the kitchen, is an exceptionally versatile ingredient that deserves a place of honour in modern cooking. In fact, this soy-based product known for its delicate texture, hides remarkable gastronomic potential. Originating from Asian culinary traditions, tofu has become a popular ingredient worldwide for its ability to adapt to a wide range of dishes, from Asian classics to innovative fusion creations. Its neutral profile makes it a blank canvas for culinary artists, capable of absorbing and enhancing a variety of flavours and textures. Whether as a main dish, an ingredient in salads, smoothies, or even desserts, tofu lends itself to endless variations.

Furthermore, the growing interest in more sustainable, plant-based diets has brought tofu into the spotlight as an outstanding source of plant protein. Not only is it rich in essential nutrients, but its production also boasts a much lower environmental impact compared to many animal protein sources. This makes tofu an excellent choice for anyone who is conscious of the environmental impact of their diet.

In the following paragraphs, we will reveal all the secrets to mastering the art of cooking tofu. We will guide you through preparation methods and share marinating tips and cooking techniques that will transform this humble ingredient into the tastiest of dishes.

Tofu, a symbol of vegan cuisine

Veganuary, the month dedicated to exploring vegan cuisine, is the perfect opportunity to explore and celebrate a new style of eating in which tofu is the undisputed star. This versatile food, rich in plant protein and incredibly adaptable to a variety of recipes, becomes a living symbol of creativity and innovation in vegan cuisine. Veganuary 2024 is a month in which tofu is not just an ingredient, but becomes a cue to expand our culinary horizons, encouraging both ‘veteran’ vegans and the newly curious to enthusiastically experiment with the delights of a plant-based diet.

What is tofu, and why use it in cooking?

Tofu is a rich source of protein, which is crucial for tissue building and repair. The proteins in tofu provide all the essential amino acids, making it a valuable ally in a vegetarian or vegan diet. It is also rich in minerals such as iron, which plays a crucial role in the production of red blood cells, calcium, essential for bone health, and magnesium, important for muscle and nerve function.

Its low saturated fat content makes it an ideal choice for anyone seeking to maintain cardiovascular health. Tofu is also naturally free from cholesterol.

In summary, we have seen how tofu is perfectly suited to those seeking to reduce meat consumption thanks to its versatility and numerous benefits. Another great advantage is its ability to absorb flavours, which makes it ideal for experimenting in the kitchen. Before sharing some creative ideas, let’s delve into why it has become a symbol of Veganuary and explore some tricks that will allow you to cook it to perfection.

How to cook it? All the secrets for bringing tofu into your kitchen (and 3 quick and easy recipes)

The secret to well-cooked tofu starts with its preparation. Pressing is essential to remove excess water: this quick process allows the tofu to develop a firmer consistency and better absorb flavours during cooking.

A good marinade can also completely transform tofu, beautifully combining flavours such as citrus fruits, herbs, exotic spices, or rich sauces. The product you use as a base is obviously very important, and Vegamo BIO Tofu offers high nutritional value, high protein, and low sodium content. Moreover, it is produced in Italy from Italian soy, without the addition of colouring agents or preservatives.

Having explored the benefits of tofu and some preparation tricks, it’s time to dive into the most exciting aspect: enhancing the unique flavour of tofu while keeping an eye on health and wellness. Whether you are looking for a rich and satiating main dish, a light refreshing salad, or a protein option to start your day, we have something for every palate.

• Teriyaki tofu with steamed rice: For lovers of exotic flavours, this recipe combines tofu marinated in teriyaki sauce with a soft bed of steamed rice. Perfect for a tasty dinner, this combination brings a balance of sweet and savoury flavours to the table, enhancing the delicacy of the tofu.
• Mediterranean salad with grilled tofu: The freshness of the crunchy vegetables combined with the richness of the grilled tofu creates a dish that is both nutritious and refreshing, ideal for a summer lunch or as a side dish.
• Tofu scramble with vegetables: This recipe, which replaces traditional eggs with crumbled tofu, is enriched with a variety of colourful seasonal vegetables. It can also be a delicious and healthy way to include protein and fibre for breakfast, giving you a morning energy boost.