Silken tofu baby food recipes

The Ultimate Guide to Tofu for Babies

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Introduce tofu to your baby with confidence with these cooking tips and recipes! Whether you are doing purees, baby led weaning, or both, tofu is an amazing first food.

When Can Babies Eat Tofu?

Tofu can be offered to babies as soon as they’re ready to start solids, usually around 6 months. It’s important to remember that your baby is unique and that rather than going by the calendar, you need to make sure your baby is DEVELOPMENTALLY ready to start solids.

If you’re unsure, be sure to grab my FREE handout!

Is Tofu Safe for Babies?

Tofu is not a choking hazard as long as it's soft enough to be easily smushed between your thumb and forefinger and is served in an age-appropriate way.

Tofu is made from soybeans, which is one of the top allergens. If you were told to wait until around 2-3 years of age to introduce it, this is outdated advice! 

The current recommendation is to introduce highly allergenic foods EARLY and OFTEN. By doing so, you can dramatically reduce the risk or actually help prevent the development of food allergies.

When first introducing, start with a small amount and gradually increase.

Health Benefits

Packed with so many essential nutrients, tofu is an excellent source of plant-based protein and calcium. It also contains omega-3 fatty acids, which play a key role in brain development, as well as many essential micronutrients, like iron, zinc, and magnesium.

Soybeans are one of the few plant-based protein foods and the only legume that contains ALL nine essential amino acids. Quinoa is another source.

Do be sure to serve tofu alongside a vitamin C rich food to greatly enhance the absorption of iorn.

Related: Best Iron-Rich Foods for Babies and Toddlers

What About the Phytoestrogens?

You may have heard that consuming soy foods can cause feminization in boys and breast cancer.

Yes, tofu contains isoflavones, phytoestrogens that are similar in structure to the hormone estrogens. However, they are NOT the same and behave differently in the body.

In fact, there isn’t research to support that soy has a negative impact on testosterone. But there is evidence showing that phytoestrogens do NOT affect testosterone and estrogen levels.

In addition, there is evidence that girls who eat soy at a young age may have a lower risk of breast cancer later in life. 

Types of Tofu - which one is best?

Tofu (100g)





Protein (g)





Iron (mg)

. 95




Calcium (mg)





based on USDA food database (tofu prepared with calcium sulfate)

Tofu is made from soybeans, water, and bean curd. Similar to the cheese-making process, it's made by curdling fresh soy milk, pressing it into a block, and then cooling it.

All types of tofu are great! You will notice differences in the key nutrients, but again, I encourage you to serve a variety. Do look for calcium sulfate in the ingredients.

It comes down to how you want to serve it.

Silken and soft tofu are wonderful for purees and adding creaminess to sauces, dips (tofu mayo), smoothies, baked goods, puddings, etc. They can also be used as an egg replacer, if your baby is allergic!

Firm and extra-firm tofu are great for slicing into strips or bite-sized pieces as a finger food.

Sprouted tofu is the same as extra-firm tofu but made with sprouted soybeans. If you find that your baby doesn't tolerate tofu, this variety may help as the process of sprouting helps aid in digestion.

How to Prep Tofu

Tofu contains a lot of water so it’s best to press out as much as possible if intending to serve as a finger food. Here's what to do:

  • Wrap the tofu block in 2-3 or more layers of paper towel, a clean dishcloth, or a kitchen towel.
  • Place a baking sheet on top with a few canned goods or a heavy skillet (if using extra firm) to help weigh it down.
  • Set aside for at least 20 minutes. 

If adding to sauces, dips, smoothies, etc. then there's no need to press. Simply drain, wrap tofu in a kitchen towel, and gently press over the sink.

Top Cooking Methods

First, you want to cut the tofu into strips that are about 2 inches in length (size of your pinky finger) and about ½ to ¾ inch in width.

Here's how I like to cut a block of tofu:

Its subtly sweet, nutty, and neutral flavor profile makes it the perfect blank canvas, taking on whatever flavor it's cooked with.

Most of the recipes you find on the internet promise crispy tofu because we, the adults, love this texture. However, we want the tofu to be soft (easily smushable  between thumb and forefinger) for babies, and that's what I promise ;).

Here are several ways to achieve this so that it's safe and enjoyable for your little one.


Remember - bigger is safer for babies who are just starting solids. You can always chop into smaller pieces after it's cooked to serve to older babies and kids.

In a small bowl, whisk together oil and seasoning(s) of choice. Place tofu on a baking sheet. Brush oil mixture onto each piece of tofu to prevent breaking. If using extra-firm tofu, you can toss with oil and seasonings.

You can totally use several different flavorings as you see pictured (oregano, curry powder, cumin) to incorporate variety throughout the week.

Place on baking sheet and bake at 375°F for 20-25 minutes, flipping halfway through. To ensure evenly cooked tofu, don't skip this step.

Pan Fried

Heat 1-2 tablespoons of oil over medium high heat. Arrange your prepared tofu in a single layer on the pan and cook for 2-3 minutes, or until lightly browned on the bottom. Flip and cook for an additional 2-3 minutes. Work in batches if necessary.

Pictured: cooked in sesame oil and seasoned with garlic powder.


The texture of this tofu scramble is soft and moist, making it perfect for babies. You can simply serve as is, mix in with oatmeal, or mash on top of a toasted bread.

How to Serve Tofu to Babies (Baby Led Weaning)

6+ Months Old

You can:

  • puree
  • mash and preload onto a spoon or mix into other foods (e.g. oatmeal, quinoa baby cereal, lentils, mashed avocado, hummus, etc.)
  • serve as a big strip

Pictured above are the exact meals I served to my baby during her first month of starting solids.  I actually filmed EVERYTHING I made for her as well as my toddler, husband, and me from Day 1 to Day 84 (so 3 months) in real time and turned it into an easy to access and follow program!

Do you want to minimize picky eating and set a solid foundation for a lifetime of healthy eating habits?

Check out this 3 month mastering self-feeding program! It’s the closest thing to me being in your kitchen

9+ Months Old

As your baby develops their pincer grasp and is able to pick up small pieces of food using their thumb and finger, you can cut into small, bite-sized pieces. I still suggest continuing to offer larger pieces so they can practice taking bites.

I also encourage you to offer mixed foods early and often during this "window of opportunity" when babies are most willing to try and accept new foods.

If your child has never had foods touching or mixed together, it will be much harder to get them to eat these as they enter toddlerhood.

Related: Is my Toddler Turning into a Picky Eater?

Frequently Asked Questions

Organic vs. conventional tofu, which one is better?

I recommend purchasing organic, if possible, as it guarantees there's no genetically modified organisms (GMOs).

What is the best way to store?

If you don't use all of the tofu, submerge in cold water in an airtight container and refrigerate for up to 1 week. Be sure to replace the water each day. Toss it out if it starts to smell funny.

Once cooked, store in an airtight container and refrigerate for up to 3 days.

Can I freeze cooked tofu?

I wouldn't for babies. Freezing will result in a chewier texture which we don't want.

Is raw tofu safe for babies?

Yes! tofu that you find at the store actually has already been cooked. As long as it’s been pasteurized, it is safe. Having said that, if you want to err on the side of caution then you can certainly heat up the sauce and bring to room temperature before serving to your baby.

Tofu Recipes for Babies

  • Non-Spicy Korean Tofu Soup
  • Tofu Mayo
  • Creamy Sweet Potato Sauce
  • Easy Baked Shrimp Cakes

Did you make this recipe? Leave a rating below and let me know how you liked the recipe! Your feedback means so much to me!

How to Cook Tofu for Baby Led Weaning

Introduce tofu to your baby with confidence with these cooking tips and recipes! Whether you are doing purees, baby led weaning, or both, tofu is an amazing first food.

5 from 3 votes

Print Pin

Prep Time: 5 minutes

Cook Time: 25 minutes

Total Time: 30 minutes

Servings: 12 (2 strips)

Author: Min | MJ and Hungryman

  • Sheet Pan

  • Baking Mat

  • ▢ 14 ounces firm or extra firm tofu
  • ▢ oil (e. g. olive, avocado, sesame)
  • ▢ seasonings (e.g. curry powder, turmeric, cumin, oregano, garlic powder)
  • First press the tofu. Wrap the tofu block in 2-3 or more layers of paper towel, a clean dishcloth, or a kitchen towel. Place a baking sheet on top with a few canned goods or a heavy skillet (if using extra firm) to help weigh it down. Set aside for at least 20 minutes. 

  • Preheat oven to 375° Fahrenheit. Line a baking sheet with parchment paper or baking mat and set aside.

  • Cut into strips that are about 2 inches in length (size of your pinky finger) and about ½ to ¾ inches in width.

  • Toss tofu with oil and seasoning(s) of choice.

  • Place on baking sheet and bake for 20-25 minutes, flipping halfway through. To ensure evenly cooked tofu, don't skip this step.

  • Heat 1-2 tablespoons of oil over medium high heat. Arrange prepared tofu in a single layer on the pan and cook for 5-6 minutes, or until lightly browned on the bottom. Flip and cook for an additional 5-6 minutes. Work in batches, if necessary.

If you don't use all of the tofu, submerge in cold water in an airtight container and refrigerate for up to 1 week. Be sure to replace the water each day. Toss it out if it starts to smell funny.

Once cooked, store in an airtight container and refrigerate for up to 3 days.

I don't recommend freezing.

Calories: 28kcal | Carbohydrates: 1g | Protein: 3g | Fat: 1g

Course lunch, dinner

Cuisine American

Tried this Recipe? Tag me Today!Tag me @KidFriendly.Meals today!

3 Must-try Recipes With Tofu For Babies And Health Benefits

This soy-based food is mostly safe for babies, but be wary of allergic reactions.


MomJunction believes in providing reliable, research-backed information to you. As per our strong editorial policy requirements, we base our health articles on references (citations) taken from authority sites, international journals, and research studies. However, if you find any incongruencies, feel free to write to us.

Image: iStock

Tofu is a source of plant-based protein. It is soft to eat, easy to digest, and nutrient-rich. However, parents may have concerns about the possibility of allergic reactions when using tofu for babies.

Tofu or soya bean curd is prepared by coagulating soy milk and pressing it into solid blocks of varying softness. It can be prepared in soft, silken, firm, or extra firm varieties. Its spongy texture and nutritional benefits make parents look forward to adding tofu to their baby’s weaning diet.

Keep reading this post to know about the right age to introduce tofu to babies and the benefits and possible side effects.

Is It Safe For Babies To Eat Tofu?

Image: iStock

Yes, it is safe for babies and toddlers to eat tofu. However, you need to check for possible allergic reactions. Tofu is made from coagulated soy milk, which is one of the common food allergens. If a family member or baby’s sibling is allergic to soy, then consult a pediatrician before introducing tofu.

Once you get a go-ahead from the doctor, then introduce tofu in an age-appropriate way. For example, consider giving cooked and mashed or pureed tofu to younger babies, who cannot chew.  You may consider giving uncooked tofu chunks or tofu sticks to older babies, who can chew.

Related: When Babies Can Have Soy Milk, And Myths About Soy Formula

When Can Babies Have Tofu?

You may consider introducing tofu to your baby once they are about eight months old. Tofu is generally easy to digest but may cause gastrointestinal issues in babies younger than eight months. If you wish to introduce tofu early, then consult a pediatrician first.

The American Academy of Pediatrics recommends feeding two servings of protein sources, such as tofu, to toddlers (1). Thus, besides other sources like meat, fish, and poultry, you can add one serving of tofu at least twice a week along with breast milk.

If you are a vegan or vegetarian mother, then consult a pediatric nutritionist to know the right amount of tofu that your baby can eat safely on a regular basis.

Related: 8-Month-Old’s Development: Chart, Milestones And Tips

Nutritive Value Of Tofu

Tofu is considered a healthy alternative to meat for vegan babies since it is rich in protein. It contains all essential amino acids, fats, carbs, wide variety of vitamins and minerals, high isoflavone content and other micronutrients. It is naturally gluten free and an excellent source of calcium and iron too.

There are three forms of tofu available commercially, –firm, soft, and silken. Firm tofu is relatively dense and has higher amounts of protein, fat, and calcium than other forms.

A quarter block (81g) of raw, firm tofu prepared with calcium sulfate provides the following nutrients to your baby with reference to the per-day requirement of these nutrients (2) (3) (4).

Total lipid (fat)7.06g
Carbohydrate, by difference2.25g
Fiber, total dietary1.86g
Calcium, Ca553mg270mg (7-12 months)
Iron, Fe2.16mg8.5mg
Magnesium, Mg47mg75mg (7-12 months)
Phosphorus, P154mg275mg (7-12 months)
Potassium, K192mg700mg (7-12 months)
Sodium, Na11.3mg200mg (7-12 months)
Zinc, Zn1.27mg5.6mg
Copper, Cu0.306mg0.6-0.7mg (7-12month)
Manganese, Mn0. 957mg0.6mg
Selenium, Se14.1µg12µg
Folate, total23.5µg32µg (7-12 months)
Vitamin A, IU134IU1166IU

Sources: U.S. Department of Agriculture, World Health Organization, and National Institutes of Health 

Potential Health Benefits Of Tofu For Babies

Consuming tofu in moderate amounts can be beneficial to your baby in the following ways:

  1. Healthy fats: Tofu is low in saturated fat and high in polyunsaturated fatty acids (PUFA). It contains omega-3 fatty acids, such as alpha-linoleic (AL) and alpha-linolenic (ALA) fatty acids in good amounts (5). Both these fatty acids are crucial for growing babies. This is linked to lower rates of heart disease and reduced blood vessels inflammation.
  1. High-quality protein: Tofu contains all the nine essential amino acids, thus making it one of the best plant sources of high-quality protein (6). This protein can help with your baby’s growth and development.
  1. Antioxidants: Tofu contains compounds such as carotenoids, vitamins C, E, phenolic, and thiols that possess antioxidant properties. These compounds, in the long run, could mitigate the free radical damage (7).
  1. Bioactive compounds: A variety of bioactive compounds, such as saponins, protease inhibitors, phytic acid, and isoflavones (6), support heart health, bone health, and improve metabolism in the long run (8). Scientific data suggest that soy isoflavones reduces bone loss, have a positive influence on memory and brain function and help in skin elasticity also.

Regular intake of tofu might also have a positive effect on immunity and gut microbiota. However, these possible benefits are still under research (9) (10).

Probable Side-Effects Of Tofu In Babies

Tofu can have the following side effects, which may lead to health problems.

  1. Antinutrients: Tofu contains small amounts of antinutrients like phytates and trypsin inhibitors. Phytates interfere with mineral absorption, such as calcium , zinc, iron, whereas trypsin inhibitor blocks trypsin, an enzyme necessary for protein digestion. These antinutrients seldom cause problems. However, they might become a problem if your baby’s weaning diet is not well-balanced. Soaking, cooking, fermenting, or sprouting soybeans can reduce or inactivate some of these anti-nutrients.

Image: iStock

  1. Allergy: If your baby is allergic to soy, then allergic reactions can appear any time before the age of three years. However, most children outgrow the allergy during childhood. In the case of a possible allergic reaction, watch out for common signs such as vomiting, wheezing, swelling around the mouth, hives, and stomach cramps (11). In severe cases, soy allergy can lead to anaphylaxis. If your baby is allergic to soy, then you should eliminate all the soy products, such as soy sauce and tofu, from their diet.

Related: 10 Causes Of Vomiting In Babies, Remedies & When To Seek Help

  1. Autoimmune disease: Do not feed tofu to your baby in large quantities. An excess of soy products, like tofu, is associated with health issues such as Kawasaki disease (12). Stick to a moderate intake as part of a balanced diet.

Side effects of tofu can be managed well when you follow standard precautionary measures while introducing new food to your baby.

Precautions To Take While Giving Tofu To Babies

Below are some simple precautions that would ensure your baby’s safety.

  1. While introducing tofu for the first time, select soft or silken tofu over its firm form.
  1. Follow a three to five-day wait rule. This will help recognize signs of intolerance, sensitivity, or allergy.
  1. Avoid adding any other new food simultaneously while introducing tofu.
  1. Begin feeding age-appropriate quantities. As your infant gets comfortable, you can increase the quantity as per your nutritionist’s guidance.
  1. In the beginning, try to feed mashed tofu. You can also make tofu paste if your baby does not like it in mashed form.
  1. Consider adding some herbs and spices to enhance the flavor as tofu has umami taste that your baby may or may not like.
  1. As your baby grows older, you can consider giving tofu as healthy finger food. Cut it into thin slices or strips before serving it to your baby.
  1. Avoid giving tofu in small cubes or thick tofu chunks as they can be a potential choking hazard.

You can try feeding tofu to your baby in various ways as they get comfortable with its taste and texture.

Related: 11-Month-Old Baby Food Chart And Simple Recipes To Try

How To Select And Store Tofu?

Follow these simple steps to select and store tofu.


  1. Prefer to buy non-GMO, organic tofu, if possible.
  1. Buy it from a reputable manufacturer to ensure quality.
  1. Check the manufacturing and expiry date on the packaging.
  1. Look for specifications such as dehydrated, freeze-dried, or canned tofu. It is important as tofu is available in various forms, shapes, and state of storage.
  1. Prefer buying fresh tofu from a farmer’s market.


  1. Open the package, drain the water inside, and wash tofu block in cold water and blot it dry with a paper towel.
  1. Cut the tofu block into slices or cubes. Take a BPA-free airtight plastic container or a glass container. Fill the container with plain water and let the slices or cubes immerse in it. Change the water every two days, at least.
  1. Fresh tofu can be stored under refrigeration for up to seven days. Frozen tofu, in its original package, can stay well for up to five months.
  1. If you wish to freeze fresh tofu, then you may do so. However, during freezing, it turns spongy and might change to a darkish caramel color.
  1. Always thaw frozen tofu at room temperature rather than microwave before use.
  1. If you are storing cooked leftover tofu, then store it in an airtight container and use it within a day or two. It can be stored in water, covering with water and changing the water often.
  1. Once opened, tofu blocks need to be rinsed prior to use.

Way To Include Tofu In Your Infant’s Diet

You may introduce tofu in various ways, depending on the baby’s age.

  1. Serve tofu mashed, pureed, or as a paste when introducing it. You can mix these tofu forms with different fruits and vegetable purees or smoothies once your baby gets used to tofu taste. Tofu veggie scramble is a healthy plant based alternative to scrambled egg.
  1. You may also try adding mashed tofu to homemade cerelac or other porridges. It will make a healthy tofu baby food that is rich in protein and other vital nutrients.
  1. Stir fry tofu strips in olive oil and herbs to make interesting finger food for your baby. Add some veggie shreds to make the recipe more wholesome and visually appealing.
  1. As your baby begins to chew, try adding bite-sized cubes or tofu nuggets into soups and salad. You can also mix tofu cubes with crushed cheerios or crushed graham crackers to make a healthy evening snack.
  1. Enhance the nutritional value of a smoothie by adding tofu. You may also make tofu shake with soy milk and a variety of seasonal fruits for a toddler.
  1. Make vegetable salad more appealing to your toddler by dressing it with a tofu dip. You can use the same dip with some added seasoning to make a sandwich spread, too.
  1. Prepare a tofu burger with loads of veggies for your toddler. It is a fun and tasty way to keep your child’s protein intake high.
  1. Tofu and tomato or vegetable soup is another way to add taste and nutrients to your baby food.

Besides these, there are several other ways to include tofu in your little one’s diet. All you need to do is experiment.

Tofu Recipes For Babies

These are some age-appropriate wholesome tofu recipes that can be comfortably added to your baby’s regular diet.

1. Tofu and mango puree

Image: Shutterstock

You can serve this recipe to your baby or toddler as a midday snack. It not only tastes good but also has many health benefits.

You will need:

  • ½ cup plain soft tofu
  • 1 cup mango pulp (diced) 

How to:

  1. Chop the tofu into small chunks.
  2. Blend tofu and diced mango until you get a smooth mixture or puree-like consistency.
  3. Pour out the mixture into a bowl and serve.

Tip: You can add half a cup of Greek yogurt and one tablespoon of nuts and seeds powder to this recipe. It will intensify the nutritional value of the recipe.

2. Tofu scramble

Image: iStock

Serve it with baked sweet potato, pitta bread, whole grain bread, or steamed rice for breakfast or dinner. Add chunks of seasonal vegetables to enhance the overall nutritional value of the recipe.

Adding vegetables makes it a great source of vitamins and minerals. It is a hearty and delicious plant based alternative to scrambled eggs.

You will need:

  • 8oz regular or firm tofu
  • ½ cup red onion (finely sliced)
  • ½ cup green bell peppers (finely chopped)
  • ½ cup corn kernels
  • 2tbsp virgin olive oil
  • Salt, to taste

How to: 

  1. Take a few tofu slabs of medium thickness. Pat them dry and keep them aside for 10-15 minutes.
  2. Meanwhile, take a thick bottom frying pan and pour two tablespoons of olive oil in it.
  3. As the oil gets heated, put sliced onions to it and sauté until they turn golden brown.
  4. Now add green pepper and corn kernels and cook them until they turn crisp.
  5. Add a pinch of salt and stir. Cook until all the veggies get softened.
  6. Meanwhile, take a fork and scramble the tofu slabs.
  7. Once done, add the scrambled tofu into the pan. Sauté the mixture for two to three minutes. Stir constantly and cook the mixture for an additional five minutes or until the tofu is slightly browned.
  8. Serve immediately with baked potatoes, toast, or steamed rice.

Tip: You may add some safe herbs like oregano to this recipe. You may also add some homemade tomato sauce to enhance taste.

3. Banana and tofu smoothie

Image: iStock

One glass of this smoothie can provide more than 250 calories and thus is a healthy choice to meet your child’s growing nutritional needs. Though there is nothing unsafe about having banana in the night, you may give this as an evening snack. Choose a banana that is fully yellow in color, which is an indication of ripeness.

You will need:

  • 1 cup silken tofu
  • 1 banana (sliced)
  • 1 cup Greek yogurt (or plain yogurt or flavored yogurt)
  • 1tbsp cocoa powder
  • 1tbsp dried fruit powder
  • 1 cup water

How to:

  1. Take a blender and add all the ingredients in it.
  2. Blend tofu with all the ingredients until you get a smooth consistency drink. Ensure there are no lumps.
  3. Serve it immediately or refrigerate it before serving.

Tip: You may top the drink with finely chopped nuts. However, ensure that the nuts are thinly sliced to avoid choking.

1. Can I give babies raw tofu?

Babies can eat scrambled raw tofu from six months of age. Silken tofu is an excellent choice to serve mashed or scrambled tofu to babies. Alternatively, you can serve two-inch-thick sticks of the firm or extra-firm tofu to your baby for self-feeding.

2. Does cooking tofu destroy nutrients?

Cooking tofu doesn’t destroy its nutrients. Instead, cooking methods, such as boiling and steaming, can help destroy or deactivate some anti-nutrients in tofu (13).

3. Can I freeze tofu baby food?

Like several other foods, you can freeze tofu baby food in BPA-free, non-toxic, airtight containers in the fridge for about three to four days. Freezing is an option if you want to store tofu baby food for longer.

4. Can babies eat baked tofu?

You can grill, stir-fry, or bake tofu to make delectable tofu recipes for babies. Since baking can harden tofu pieces, it is best to scramble baked tofu to minimize the choking risk.

Tofu for babies is a rich source of protein. Babies can usually have tofu by the time they are about eight months old or have started solid foods. However, give them tofu in limited amounts as too much of it might increase the risks of autoimmune disease. Also, consult the doctor or pediatrician in case of allergies. You could also prepare these easy recipes with tofu for your child, and they are sure to enjoy having them.

Key Pointers

  • Consult a pediatrician before introducing tofu to your baby.
  • Once the baby is about eight months old, you can add one portion of tofu at least twice a week.
  • Tofu is naturally gluten-free and a good source of calcium and iron.
  • Always buy fresh tofu from a farmer’s market, which can be refrigerated for a week.
  • Pureed, mashed, or scramble tofu recipes are baby-friendly.

MomJunction's articles are written after analyzing the research works of expert authors and institutions. Our references consist of resources established by authorities in their respective fields. You can learn more about the authenticity of the information we present in our editorial policy.

1. Serving Sizes for Toddlers; Healthy Children; American Academy of Pediatrics
2. Tofu, raw, firm, prepared with calcium sulfate, FDC ID: 172475; Fooddata Central; USFDA
3. Feeding and nutrition of infants and young children; WHO
4. Manganese; National Institutes of Health
5. Omega-3 Fatty Acids; National Institute of Health
6. Julia R. Barrett; The Science of Soy: What Do We Really Know?; National Center For Biotechnology Information
7. Ndatsu Yakubu et al.; Antioxidant and Hepatoprotective Properties of Tofu (Curdle Soymilk) against Acetaminophen-Induced Liver Damage in Rats; National Center For Biotechnology Information
8. Brij Pal Singh, Deepika Yadav, and Shilpa Vij; Soybean Bioactive Molecules: Current Trend and Future Prospective; pp 1-29; Springerlink
9. Jae Hee Lee et al.; Effect of fermented soybean products intake on the overall immune safety and function in mice; National Center For Biotechnology Information
10. Haiqiu Huang et al.; Soy and Gut Microbiota: Interaction and Implication for Human Health; ACS Publications
11. Soy Allergy; American College of Allergy, Asthma & Immunology
12. Children’s Soy Consumption Linked to Increased Kawasaki Disease Risk; Seattle Children’s
13. Shimi, G. and Hasnah, H.; Does cooking affect the phytate content in local soy based dishes?; Researchgate

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Swati Patwal is a clinical nutritionist, a Certified Diabetes Educator (CDE) and a toddler mom with over eight years of experience in diverse fields of nutrition. She started her career as a CSR project coordinator for a healthy eating and active lifestyle project catering to school children. Then she worked as a nutrition faculty and clinical nutrition coach in different...
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Seeemaa Budhraja is a Delhi-based dietitian and nutritionist. She specializes in weight and lifestyle management. She is a healthy recipe designer, works as a health motivator and wellness coach as well. She has worked as a slimming head with one of the top organizations in India. She excels in therapeutic diets for various lifestyle-related diseases. This renowned nutritionist is a...
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Best Tofu Recipes Healthy Eating

These tofu recipes will be useful if you are cooking for vegetarians or just want to have a meat-free dinner.


Tofu Taco

Use toasted tofu cubes in place of meat when making your next taco. Serve tofu on whole-grain tortillas along with Greek yogurt and crispy shredded cabbage for a healthy and tasty meal.

Recipe: Tofu Taco

Fried Tofu with Lettuce

According to Rea, these rolls are "amazingly delicious." She braises the tofu until golden brown, then adds color and spices with corn, chilli powder, and green onions.

Recipe: Fried Tofu with Lettuce

Quinoa Tofu Bowl

With fresh vegetables and a honey and hot sauce dressing, this simple dish has a rich and unusual taste.

Recipe: Quinoa and Tofu Bowl

Tofu and Sesame Salad

Decorate your lunch with Ree's colorful salad. She marinates tofu in a soy-ginger sauce and then mixes it with tangerines, cherry tomatoes, red onions and herbs.

Recipe: Tofu Sesame Salad

Tofu Parmesan Sub Sandwich

Crispy tofu topped with tomato sauce and mozzarella cheese for a veggie version of an Italian classic—no chicken needed.

Recipe: Tofu Parmesan Sub-Sandwich

Spicy Lo Mein Noodles with Tofu and Vegetables

Fresh ginger adds its amazing flavor to the dish and (as a bonus) contains gingerol, an anti-inflammatory substance and a great antioxidant.

Recipe: Spicy Lo Mein Noodles with Tofu and Vegetables

Vegan Spinach Tofu Omelette

This low-calorie breakfast is rich in fiber and protein. Lemon juice adds brightness. Serve with whole grain toast to complement your breakfast.

Recipe: Vegan Spinach Tofu Omelette

15 Minute Fried Tofu with Vegetables

Tofu is often considered bland, but our stir fry is not the case. We roll baked tofu in a spicy Asian marinade with a rich, bold taste. Vegetable stir-fry mix and sliced ​​shiitake mushrooms can be found in most grocery stores in the fruit and vegetable section, and this healthy lunch can be put together in just 15 minutes.

Recipe: Fried Tofu with Vegetables in 15 minutes

Pan Dinner: Crispy Tofu, Spinach & Pumpkin Delicatessen

Spicy and sweet pumpkin, crispy breaded tofu and sesame-tinged spinach for a quick and easy Japanese-inspired dinner on a pan.

Recipe: Dinner on a Tray: Crispy Tofu, Spinach and Gourd Delicatessen

Fried Tofu with Baked Sweet Potato

In this delicious recipe, we suggest deep fried tofu. Don't forget to prepare the sweet and spicy ketchup for serving!

Recipe: Fried Tofu with Baked Sweet Potato

Easy Guacamole Sauce

This lighter version of guacamole gets its creamy texture from protein-rich silken tofu. It not only helps to make a smooth puree, but also reduces the fat and calorie content of the entire recipe.

Recipe: Easy Guacamole Sauce

Kids Can Do Crispy Tofu Sticks

Tofu is crispy on the outside and tender on the inside. Serve with a quick homemade sweet and spicy sauce or your favorite dressing. For young children and older children: let them help you weigh the ingredients and bread the tofu (use separate hands for dry and wet ingredients when breading so little fingers don't bread themselves).

Recipe: Kids Can Do It: Crispy Tofu Sticks

Tofu Barbecue

Try this recipe next time you cook outdoors - even meat eaters will love it.

Recipe: Tofu Barbecue

Ban Mi Sandwich with Grilled Shiitake Mushrooms and Tofu

Ban Mi, a classic Vietnamese sandwich with spicy cucumber salad and spicy mayonnaise, usually stuffed with meat or fish. We add meaty shiitake and hoisin marinated tofu to the sandwich for a vegetarian option. Squeezing the liquid out of the tofu makes it firmer and prevents it from sticking to the grill.

Recipe: Ban-mi Sandwich with Grilled Shiitake Mushrooms and Tofu

Vegan Pumpkin Pie

We use so clever substitutions in this recipe that hardly anyone will believe they are eating a vegan pie. Unrefined coconut oil gives the base a buttery flaky texture, while silken tofu adds creaminess to the filling.

Recipe: Vegan Pumpkin Pie

Grilled Chicken and Tofu Pad Thai

Why order when you can make delicious Pad Thai at home using ingredients like peanut butter on hand?

Recipe: Pad Thai with Grilled Chicken and Tofu

Carrot Ginger Tofu Soup

These are not the croutons that adorn our spicy carrot cream soup - these are pieces of crispy fried curry tofu.

Recipe: Carrot Ginger Tofu Soup

Bean Burrito Tofu

Want to make something healthy for lunch? Stuffed with beans, tofu and rice, these veggie burritos will keep you full until the evening.

Recipe: Bean and Tofu Burrito

Mapo Tofu

This spicy Sichuan dish is made special by the citrus aroma of Sichuan pepper and the spicy taste of spicy bean sauce. According to legend, mapo tofu ("pockmarked old woman's tofu") was named after a Chinese woman who served this dish to guests at her restaurant. She became famous for this dish, and people started calling it pockmarked old lady's tofu.

Recipe: Mapo Tofu

Fried Tofu Salad with Sour Milk Dressing

Marinate tofu pieces in kefir for 10 minutes, then roll in flour and fry until they melt in your mouth.

Recipe: Salad with Fried Tofu in Sour Milk Dressing

Healthy Eating / Vegan Dishes / Healthy Dinners / Vegetarian Dishes / Main Dishes / Grains, Legumes / Eggs and Dairy Products / Recipe Collections / Food Network Recipes

Types of Tofu and how to cook it Cooking articles

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Production process

Many consider tofu as a substitute for meat or dairy products, but due to its slightly sweet nutty flavor, tofu is also interesting as a standalone product. The most common types of tofu in stores are soft, hard, and extra hard. Regardless of the texture, the manufacturing process is essentially the same: cooked soybeans are ground, the liquid (soy milk) is separated, then it is heated with special mineral salts or acids until it begins to separate into whey and curd, just like regular cheese. The whey is drained and the curd is pressed for further packaging. The more the tofu is pressed, the denser it becomes.

See: homemade soy milk and tofu recipe

Very soft (silky) tofu

Silky tofu is creamy, tender, almost jelly-like and does not hold its shape well. But it can be pureed to make sauces or used to thicken stews. It is also ideal for omelettes and creamy desserts. In Chinese and Japanese cuisine, silken tofu is often served on its own, drizzled with a rich or spicy sauce. It is eaten with a spoon - it is too soft for chopsticks.

In grocery stores, it is usually sold packaged in sterile containers and stored at room temperature.

Regular (hard) tofu

Regular tofu is firmer and holds its shape when cut. It is sold in refrigerators, usually in the form of a bar.

Remember: this type of tofu is very sensitive to smells and tastes, so it needs to be pressed and squeezed before cooking. Season with spices just like any other protein product, but do not use vegetable oil marinades - the tofu will not absorb them.

Firm tofu

Firm tofu is still slightly soft but holds its shape well. It can be easily picked up with chopsticks.

Extra Firm Tofu

Extra Firm Tofu holds its shape well and is suitable for many combinations of flavors and cooking methods. This type is best suited for deep-frying until crispy and ruddy.

Dried Tofu

Some types of dried tofu are so dry and thinly compressed that they can be cut into strings and served like spaghetti.

Smoked Tofu

The "meaty" texture and smoky flavor make this tofu perfect for grilling and basting with barbecue sauce.

Fried tofu

Fried or puffed tofu in pieces or patties has a porous texture and absorbs the taste of sauces well.

How to Fry Crispy Tofu

Start by cutting a block of extra firm tofu into 4-6 slices. Then lay a kitchen towel on your work surface and cover with several layers of paper towels.

Press down with a weight

Try using a cutting board and a heavy pot. Leave the tofu under a load for at least 30 minutes, maybe a few hours. If you are in a hurry, you can press the tofu with your hands and use after 15 minutes.

Note. Some cooks claim that if you soak the tofu briefly in hot salted water before pressing, the crust will be better. Others freeze tofu to squeeze out even more moisture.

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