The versatility of tofu: Rich dessert or savory main, this protein powerhouse can do it all
Tofu has come a long way from being seen as just a substitute ingredient. Affordable, versatile and packed with plant-based protein, tofu can take on almost any flavor you pair it with.
From rich and chocolaty to bold and savory, these recipes highlight just how adaptable this ingredient can be with three completely different dishes: a creamy silken tofu chocolate pudding, a comforting tofu masala, and a crispy salt and pepper tofu stir fry.
Whether you’re already a tofu fan or trying it for the first time, these recipes are approachable, beginner-friendly and full of flavor. Each dish uses tofu in a different way, proving that cooking with plant-based proteins doesn’t have to feel complicated or repetitive.
With just a few simple techniques, tofu can become one of the hardest-working ingredients in your kitchen.
• My Bizzy Kitchen runs once a month in Food. Follow Biz Velatini on her blog at mybizzykitchen.com, on Instagram @mybizzykitchen and Facebook at facebook.com/mybizzykitchen.
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Silken Tofu Pudding
16 ounces silken tofu
4 ounces sugar-free chocolate chips
1 scoop chocolate protein powder
¼ cup powdered sugar
1 teaspoon vanilla extract
Pinch of salt
1 teaspoon instant coffee
2 tablespoons cocoa powder
Whipped cream for serving, optional
Microwave the tofu (in a small bowl) for 30 seconds so it gets to room temperature. This helps the tofu blend easier with everything else.
Melt the chocolate chips in a small microwave safe bowl in 30-second increments, until fully melted.
Blend all the ingredients together in a blender or a food processor until smooth.
Divide the mixture into four containers and let set in the refrigerator for 12 hours, or overnight. These store well for up to 7 days when kept in the refrigerator.
Top with whipped cream before enjoying.
Makes: 4 servings
Prep time: 5 minutes. Additional time: 12 hours. Total time: 12 hours, 5 minutes.
— Biz Velatini
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Tofu Masala
16 ounces extra firm tofu, drained, pressed and cut into bite-sized pieces
¼ cup soy sauce
½ cup cornstarch
About ¼ cup neutral oil (I used vegetable)
1 teaspoon cumin
1½ teaspoons ground coriander
1 teaspoon garam masala
1 teaspoon turmeric
1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon sugar
½ teaspoon chili powder
½ cup tomato paste
1 tablespoon fresh ginger, finely chopped
3 cloves garlic, minced
1 fresno or serrano pepper, diced
1 can (15.5 ounces) light coconut milk
1 tablespoon butter
Fresh cilantro for garnish, optional
Cooked rice for serving, optional
Toss the pressed tofu with soy sauce until evenly coated. Add cornstarch and gently toss again until coated.
Heat oil in a large skillet over medium-high heat. Cook tofu for 5-6 minutes, turning occasionally, until golden and crispy. Remove from skillet and set aside.
Leave 2 teaspoons oil in the skillet. Add cumin, coriander, garam masala, turmeric, onion powder, garlic powder, sugar and chili powder. Cook for 2 minutes, stirring constantly.
Stir in tomato paste and cook for 2 more minutes. Add ginger, garlic, diced pepper, coconut milk and butter. Simmer for 5-7 minutes, until slightly thickened.
Blend the sauce until smooth using a blender or immersion blender. Return to the skillet if needed to thicken and keep warm over low heat.
Divide the tofu into 4 servings. Spoon rice into each bowl and top with the crispy tofu. Spoon the masala sauce over top. Garnish with cilantro if desired.
Makes: 4 servings
Prep time: 10 minutes. Cook time: 15 minutes. Total time: 25 minutes
— Biz Velatini
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Salt and Pepper Tofu Stir Fry
Avocado oil spray
16 ounces firm tofu
4 tablespoons cornstarch
2 teaspoons salt
2 teaspoons pepper
8 cups mixed vegetables (I used zucchini, broccoli, carrot and cabbage)
2 cups cooked white rice
4 tablespoons stir fry sauce
4 tablespoons soy sauce
Heat skillet over medium heat with avocado oil spray.
Dice the tofu into bite-sized pieces, squeezing a bit with paper towels. Mix the cornstarch, salt and pepper and toss the tofu in the cornstarch mixture.
Fry the tofu for 3-4 minutes, until all sides are crispy and remove.
Add another spritz of avocado oil and add the vegetables.
Cook the veggies for 2-3 minutes, add in the cooked rice, stir fry sauce and soy sauce and cook for 2 more minutes. Add in the cooked tofu and toss to coat.
Note: You can also keep the rice plain on the side and toss just your tofu and vegetables instead.
Makes: 4 servings
Prep time: 10 minutes. Cook time: 10 minutes. Total time: 20 minutes.
— Biz Velatini