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| Tofu Scramble with Avocado, Peas, Potato, Tomato |
This blog shows you how easy it is to assemble a delicious tofu dish, even if you’ve
never made one before.
Post Updated 1/8/2026
Look below and discover tofu prep tips and serving ideas, especially for those who want an amazing change-of-pace meal, or are moving toward a more plant-based lifestyle.
Many people have little experience handling and preparing tofu, yet it doesn’t have to be that way.
It's economical, healthy, and easy to incorporate tofu into breakfast, lunch, or dinner dishes your family is sure to enjoy.
Water-packed
organic tofu is stored in the refrigerated dairy case, produce, or Asian food area
of your market or health food store.
Tofu is also offered for sale in aseptically wrapped packages. This form of tofu doesn't need to be
refrigerated, has a long shelf life, and is already drained.
I advise you to buy organic or non-gmo tofu for top quality. Prices for fresh organic
tofu lists from $1.99-$3.25 per 12oz to 1lb. Portion size is 3 oz. per person.
How's that for good value?
Tofu
is made by heating and coagulating soy. Magnesium or calcium are used to press curdling soy milk into a solid block of bean curd.
The most popular forms of tofu are firm or extra
firm. It is also available in silken, medium firm and frozen.(firmness depends on how much
water is removed).
Unflavored Tofu is gluten free, has only 78 calories in each 3 oz. serving, and is
an excellent source of vegetable protein (8.7 g).
One 3 oz. serving of tofu contains 4 grams
of fat, 0.8 grams of fiber, and is cholesterol free.
Most tofu
brands use calcium sulfate to make it, and then each portion of tofu can provide a dose of plant-based
calcium.
Tofu contains many important vitamins and minerals including iron, potassium,
manganese, selenium, phosphorous, magnesium, copper, and zinc.
Tofu is a complete protein and contains all nine essential amino acids that your body
can't make on its own.
One 3 oz. serving of tofu does
a great job keeping you full for many hours, and may control your urge to overeat.
Tips to Help You Prepare and Serve Tofu
TIP# 1. One
of the secrets of insuring tastiness and improving the texture of water packed
tofu is to remove all excess water.
Draining tofu allows a marinade, sauce, or other seasonings to penetrate the tofu better.
My favorite way to drain tofu is:
Place a block of tofu on a large dinner plate.
Cover tofu with another plate and put a weight such as a large can on top of
all.
Refrigerate for at least one half hour and pour off liquid when ready. Pat dry with a clean kitchen towel if needed.
TIP# 2. Plain tofu is easy to handle. Just drain it, cube it, slice it, cut it into strips, or cut it into any shape that appeals to you.
Tofu can be frozen. Here's a link to a post that explains how to prepare tofu that's been frozen.
No matter what kind of tofu you use, sprinkle on spices like chili powder, ethnic themed spices, or smoked paprika to make taste buds sing.
Packaged tofu is fully cooked and ready to eat, although many recipes call for it to be heated.
For heightened taste, follow recipe directions to meld the flavors of veggies, grains, and tofu. Heat in a stir-fry pan, instant pot, oven, or broiler.
Eat tofu in a sandwich, salad, wrap, casserole, stew, soup, or in one of your favorite conventional recipes.
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| Strips of Broiled Tofu on a Colorful Salad |
Nix extra salt, and coat tofu with lots of herbs,
spices, and seasonings before baking, grilling, or stir-frying.
TIP# 3. Heighten tofu's flavor with interesting marinade ingredients. Here's an easy recipe for
Oven Baked Oil Free Marinated Tofu
Ingredients:
3 or four garlic cloves grated
1 inch knob fresh ginger grated
1 teaspoon Dijon mustard
¼ cup balsamic vinegar (can sub apple cider vinegar or rice wine vinegar)
¼ cup fresh lemon or lime juice
1 teaspoon onion powder
1 teaspoon mixed seasoning blend of your
choice
Salt and fresh ground black pepper to
taste
What to Do:
1. In a
small mixing bowl, blend or whisk all ingredients listed above to make a marinade.
2. Place drained extra firm or firm tofu cubes, chunks, or strips( tofu is usually sold in 14 oz. to 1 lb. packages) into a food storage container that has a cover.
3. Use
a pastry brush or spoon to coat pieces of tofu with marinade, cover container,
and refrigerate for at least one hour or more. The longer tofu marinates, the tastier it
gets, and an overnight bath of marinade is ideal.
4. Preheat oven temperature to 350 degrees F. Place parchment paper on a flat roasting pan and place pieces of tofu on it.
5. Bake tofu for at least 30 minutes until tofu is lightly browned and crunchy (turn over at 15 min.). To add extra oomph quickly sauté
the baked tofu in a pan with the extra marinade.
Serve baked marinated tofu with your favorite type of potato, cornbread (or other whole grain), and rainbow salad.
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| Crunchy Baked Marinated Tofu, Russet Potatoes, Cornbread, and Rainbow Salad |
Another way to use marinated tofu is in a stir-fry with colorful veggies and brown rice.
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| Marinated Tofu in Veggie Stir-fry on a Bed of Brown Rice |
TIP# 4. Add chopped highly seasoned organic tofu (chili powder, cumin, and fresh cilantro) or spicy (ginger, garlic, and miso) cubed organic
tofu to traditional fare including soups, casseroles, or chili to stretch a recipe and be a frugal homemaker.
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| Miso Soup with Tofu, Bok Choy, and Soba Noodles |
TIP# 5 Blend spicy seasonings including red pepper flakes, minced garlic, and Italian herb blend into drained, crumpled firm or extra firm organic tofu
(use a potato masher or your hands to crumple it).
Seasoned chopped tofu can replace chopped beef, poultry,
or cheese in pesto or tomato sauce recipes including lasagna, baked ziti, and stuffed shells.
Eating flavorful tofu is a fabulous way to save money, yet not sacrifice good taste.
TIP #6 Tofu can be a good choice in sandwiches or wraps. Use your food processor or a fork to blend chopped organic tofu with Sloppy Joe sauce, BBQ sauce, or Sriracha sauce.
Spread this mix on a bun, pita, or collard wrap and add lettuce, shredded carrot, and minced onion to garnish.
TIP#7 Blend drained organic tofu into drained canned tuna, crab meat, or boiled
eggs for your next salad sandwich on a whole grain roll, bread, or on top of a mixed green salad.
TIP#8 Add an excellent source of plant based protein ( a cup of crumbled organic tofu) to a cup of coleslaw, macaroni salad, bean salad, or potato salad for an easy one-dish lunch idea.
TIP#9 Tofu scramble, a vegan alternative to scrambled eggs, is a snap to make. This high protein dish can be ready in 15 minutes. See
Nan's Tofu Scramble Recipe
Ingredients:
1 block of drained firm, extra firm, or thawed frozen tofu
1 pack frozen, thawed stir fry veggies
2 Tablespoons Nutritional Yeast
¼ cup vegetable broth
1-2 teaspoons Turmeric
Fresh ground pepper and garlic powder to taste
What to do:
1. Crumble tofu with your
hands or potato masher.
2. Sauté tofu without oil for three minutes. If tofu sticks, use a drop of water to moisten pan.
3. Add a pack of defrosted frozen stir fry vegetables, 2
Tablespoons nutritional yeast, ¼ cup vegetable broth, 1-2 teaspoons turmeric, freshly
ground black pepper and garlic powder to taste.
4. Cook in a pan on stovetop on a medium setting covered for 10 minutes, stirring often.
This colorful dish becomes hot and delicious almost before you know it.
Note: If you have fresh veggies on hand like string beans, peas, spinach, or zucchini, prep them into small bite size pieces and use them instead of the stir-fry ones.
5. Serve with whole grain toast, potatoes, and a mixed green salad for a high protein cholesterol free meal.
TIP#10 Silken tofu is the best type of tofu to use in creamy salad dressings, dips, desserts (one example is chocolate mousse pie), smoothies, soups, and sauces.
Did you notice how easy it is to season and perk up the flavor
of tofu?
This healthful, economical soy food is versatile and easy to incorporate into many different meals.
Hope my tips and ideas to combine tofu with spices, herbs, sauces, marinades, and veggies inspires you.
Which ways to enhance tofu's taste tempts you?
Please comment below, then hit publish, when you're through.
Please comment below.
Just be aware, I won't be able to publish those with links. Thanks for understanding.
For improved wellness, I encourage you to take the tofu plunge.
Visit again and again and see how easy it is to make healthier food and lifestyle choices this year and beyond.
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