I recently started to eat tofu in an attempt to reduce the amount of meat in my diet. In general, I’m not a huge fan of soy products, but wanted another source of protein – I was getting a little tired of eggs, beans and legumes.
I looked up a few recipes online and decided to give tofu a try. It’s been a few months, and my feeling is this – although I don’t “love” tofu, I like that it’s easy to prepare and gives me that “meaty” texture I look for when I add it to salads or a stir fry. I find I prepare it one of three ways: stir fried, marinated or baked.
Pan Fried Tofu
The quickest method is to cube it and put it in a stir fry. I open the package, drain excess liquid (press firmly) and then cube up about a cup and toss it into a lightly oiled pan. I add some seasoning, whatever I have on hand, which lately is the Organic No Salt Seasoning from Costco. I toss the tofu cubes in the pan and brown all sides, then add in my stir-fry vegetables. Sometimes it’s just one veg, like broccoli or zucchini, or a mixture of several veggies. I usually add some low sodium soy sauce or tamari and then, voila – lunch is served.
The next way I prepare my tofu is to marinate it. There are a ton of different marinades online, but I tend to use whatever I have on hand. I don’t usually follow recipes to a “T”, but this is one that I’ve been enjoying.
Lemon Herb Tofu Marinade
2 Tbsp olive oil
¼ cup of lemon juice
3 Tbsp soy sauce
2 tsp thyme, rosemary, oregano, basil (any or all)
2-3 garlic cloves, minced
Toss the tofu cubes in the marinade and refrigerate for at least a few hours. You can use the marinated tofu in a salad, stir-fry, or just pop a few cubes in your mouth for a quick nibble.
If you’re looking for something a little different in terms of texture, baking your tofu is a good option. Check out this video to see how I make this easy baked tofu recipe.
Easy Baked Tofu
2 Tbsp soy sauce
1 Tbsp rice vinegar
1 Tbsp honey
½ tsp chili powder
1 tsp sesame oil
2-4 Tbsp of parsley, basil or cilantro (reserve herbs for after baking)
Open the package of tofu and press out any remaining liquid. Cut the tofu in half and then each square diagonally into triangles. Then, slice each triangle in half to reduce its thickness. Toss the tofu in the marinade and let sit for 2+ hours.
Pre-heat your oven at 400 C and line a baking sheet with parchment paper. Place the marinated tofu triangles on the baking sheet and pop them in the oven. Bake for 30-45 minutes and turn every 15 minutes or so. When they’re done, pull them out of the oven and sprinkle with the herbs you’ve chosen.
You can enjoy these with some dip, toss them in with a salad, or use them in a wrap or sandwich. Yum!