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Hi Every one!

I am new to the TOFU thing (4mos VEG) I need to get some protein in that is low in sodium and sugar. Tofu seems the way to go but I don't really know how to cook it. I bought some Firm TOFU and drained the water out of it and then used a weight and cloth to drain more water out of it for about 30mins. Then I tried DRY pan frying but the tofu started sticking to it so I added a lil? water. Let?s just say after my experiment with Trying to cook it, I tasted it and it was not good. I used a non stick pan. I Heard of Dry pan frying till it turn a golden brown color and then u marinade. it and cook it after...Can you tell me your methods for cooking tofu or if you have tried the dry pan fry and what?s the secret????Any info will help!!!


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It's great in miso soup:

Boil water, and then put it in a pot and continue boiling it. Add a few tablespoons of miso (taste it: it's the right amount when it tastes as strong as chicken soup), matchsticks of carrots (and/or other veggies) and 100g of tofu per person, cut in chunks. You don't have to do the draining and pressing thing here: dropping it in boiling water forces all the excess water out. It's ready straight away, but leftovers reheat well, too. You can add matchsticks of dried seaweed, which make it taste more authentic but a bit weird for my western tastes, so I leave that out. It's very comforting, like chicken soup for the vegetarian soul.

i've actually boiled it before.  i get the soft kind and make it into little clumps, they wind up being just like egg whites in a soup.  a good one is tofu and eggplant and tomato soup, seasoned with whatever.  so easy!

good luck :)


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Hey, I'm half Japanese and tofu gets eaten a lot in our family. The kind we get is in the cardboard type box (soft) not the kind in the plastic container with the peel away top, i find the texture nasty! (and draining wise we just pour off the water and nothing else) We use it soups, stir-fry, and my mom fries it. I'm not a vegetarian so you would need to find something that suits you, we dip it in fish fry and fry it in some oil... its GOOD! I personally just eat it with a little soy sauce on top but it has to be the silken kind!!! Like I said the other stuff has a nasty chewy texture!

When I started using tofu, I just treated it the way I used to treat chicken - bbq with spices, chopped up in stir fries, breaded tofu fingers, etc. I have never drained it - always used it straight out of the package (with the packing water poured off). I use extra firm mostly, and medium firm for the occasional recipe. Now I also use it in recipes when called for (brownies, tofu balls, etc.).

One note is that I find freezing it ruins it - makes it spongy and dry. Flavour wise, marinating is key. There are lots of recipes for marinade on the net - not sure about low sugar/sodium ones though... my fave is teriyaki.

I have never baked tofu, but I am going to try based on the comments here!

i usually press it over night & keep changing a very thick cloth. then i marinate it in homemade bbq over night as well. then like someone else said i put in the oven till it has that bbq texture & smell & its kind of crispy-ish on the corners. goes great with kale & some brown rice.  i normally dont like it all squishy so i like to bake it till its very very firm, which is why i make sure to try to press as much water out.

I had tofu last night.  Its a recipe called 'Tofu Chard Pot', which I adapted from the 'Tofu Spinach Pot' recipe in Dr. Fuhrman's 'Eat to Live' book.

Its pretty simple.  Heat up 1/2 cup water, 2 TBSP lemon juice, 1/8 tsp each of cayenne and hing (or you can used onion powder), and 1/2 tsp of powdered (low-sodium) vegetable broth.   Add 1 1/2 pounds of fresh chopped tomatoes, 1 bunch of chopped red chard (or other chard), and 1 pound of tofu chopped into small cubes.  Cook on a medium or medium low heat until done to your satisfaction.

The tomato/lemon/broth combo has great flavor and really goes nicely with the greens and tofu.  We have this once a week, and like that it is simple and water-based, and doesn't involve any frying in oil.  The tofu that we use is a firm one that is made fresh locally in the town we live in.  It stays wonderfully fresh tasting in this recipe.



I eat a TON of tofu. I usually slice up the extra firm kind and pan fry the slices on med to med-high heat in a tad of olive oil, butter, or Pam.

Sometimes I add in some garlic, spices, whatever I'm in the mood for. Today it was curry and garlic powders. Sides were sweet potato and spinach.

Sometimes I eat it with salt and butter with veggies and pasta or rice on the side. Sometimes I stick it on salad for some extra heft (instead of, say, chicken strips).

I also scramble it sometimes, too.

Some good recipes here! I'll have to try them! :)

I love firm tofu cut into nuggets, then dipped in egg whites (skip to egg whites if vegan) and then rolled in cornstarch and flour mixture (you can add some salt and pepper and herbs to the mixture), then deep fry it until golden. Serve with plum sauce and mushroom fried rice. Not exactly low cal diet food...but a treat for a cheat day.   :)

"dipped in egg whites (skip to egg whites if vegan) and then rolled in cornstarch and flour mixture (you can add some salt and pepper and herbs to the mixture), then deep fry it until golden. Serve with plum sauce and mushroom fried rice."

I think I may have just drooled on my keyboard.

I drain it, cube it (if I'm feeling lazy, buy the already cubed stuff), throw it in a non stick frying pan on medium low to medium heat (always seems to stick anyways, just gotta keep moving it around) til lightly brown, and then, sometimes,  I'll just eat it plain.  I love the texture.  Squishy.  ;)

However, it's also really good with rice, veggies, and hoisin sauce.

And for those who have been concerned about the tofu-alzheimer's connection here's a simple, however obviously very biased, run- down (since their livelihood depends on the sale of soy products).

Tofu and Alzheimer's

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