Tofu Meal Preparation

What is tofu?

Tofu is a top choice for so many plant-based meals. Dried soybeans are blended with water and salt, then transformed into delicate curds and pressed into smooth blocks ready for you to feast on. It can be anything from soft and silky to satisfyingly firm with a gentle bite. The range of textures makes it work in so many irresistible dishes. Learn more about where it comes from and how it’s made.

Different tofu types

Wander down the tofu aisle and you’ll spot blocks and packs with different textures. Each type produces its own magic when put to the test. Knowing what you’re choosing can make a tasty difference to how your dishes turn out.

Soft block tofu

• This keeps much of its moisture, so the curds merge gently into the surrounding whey

• Its mild flavour makes it perfect for sweet additions, while still holding its own in rich, savoury recipes

• Not ideal for shallow frying as it has a high-water content

Extra-firm block tofu

• This works well for quick and tasty dishes

• A great dairy-free stand-in for paneer, it’s perfect for flavourful Indian recipes

• Holds up well to stuffing and frying

Silken tofu

• No curds mean a naturally sleek, silky texture throughout

• Unpressed from the start, it keeps all its moisture right through cooking

• Ideal for smoothies and dressings, and as a yoghurt or egg substitution

Tofu meal prep steps

With just a few thoughtful steps, you can turn your tofu into something flavourful and satisfying. Here’s how to build tantalising taste and texture from the very start.

Press the tofu

Pressing gives tofu the structure it needs. Wrap the block in a towel, add a weight (cookbooks, a chopping board, that kind of thing), and leave it for 15-20 minutes. As the water drains away, the tofu becomes firmer and silkier inside. Well done for helping it to brown beautifully and absorb the seasoning! Now you have the ideal foundation for marinades and flavour-packed dishes.

Drain the tofu

After pressing, pour off any additional liquid and gently pat the tofu dry. Removing moisture stops it from steaming during cooking. This creates a clean, dry surface that’s ready to soak up seasoning, heat and sauce without losing shape. *Chef’s kiss*!

Cut and season

Slice the tofu into cubes or strips, depending on your recipe (or your preference). Then season it lightly: sprinkle with salt, pepper, spices or your favourite herbs. 

Marinate the tofu

Marinating is an important part of the tofu process. You’re literally infusing it with more flavour. Combine savoury, tangy or sweet ingredients – whatever takes your fancy! Soy, ginger, chilli, garlic or sesame will give it that extra-special kick. Make sure you coat your tofu well, then leave it for 20-30 minutes so the flavours can really do their thing. 

Time to cook

Cook the tofu using your preferred method. Sizzle it in a pan for crisp edges, bake it until it’s golden brown, grill it for char, or air-fry it for speed and crunch. Just cook until the outside turns golden – totally tasty tofu really is that easy.

Add sauce and serve

For the final flavoursome finish, add your favourite sauce and let it warm through. Whether rich curry, sticky teriyaki, spicy peanut or a bright stir-fry glaze, sauce can bring the whole dish together. Serve right away over rice or noodles, tuck it into wraps or bowls. 

Really tasty tofu recipes

Tofu is the gift that just keeps on giving. You can do just about anything with it! The more you use it, the more experimental you can get with it! But never fear if you need some tofu inspo. We’ve got you, with plenty of tofu-rich recipes for memorable mealtimes and new faves:

Tofu meal prep FAQs

How to make tofu even tastier

A shortcut to tasty tofu is our pre-seasoned Express Tofu range. Made with some of your favourite flavours, it’s ready to cook - and ready to eat in just 5 mins. 

When prepping classic tofu, start by pressing out the excess water. (Although there’s no need for this step when you choose our Extra Firm No-Press Tofu.) Tofu loves taking on flavour, so then season it generously, marinate, and cook over a high heat. If the recipe calls for it, finish with a delicious sauce. Don’t forget you can blend it into smoothies, scramble it for breakfast, and even use it to make mouthwatering desserts too. 

Do you have to cook tofu before eating it?

Always read the packaging before using uncooked tofu. However, you can usually use it in smoothies and desserts without cooking it first. 

What is the best way to eat tofu for the first time?

There are so many ways to enjoy tofu it can be hard to know where to start. Our pre-chopped and pre-prepped tofu products are incredibly simple and already seasoned with irresistible flavours. Try them in your favourite stir fry, wrap or salad! 

For scratch cooking with classic tofu blocks, consider our Extra Firm Tofu (it doesn’t require any pressing.) Give different types of cooking a go to see which you like best, and be sure to season and marinate with your favourite flavours. And don’t forget you can blend it into soups, desserts and scrambles too. So you can enjoy it for breakfast, lunch, dinner, and even snack times!

What spices go well with tofu?

Have a thing for heat? Then chilli, cayenne and smoked paprika are your flavourful friends. For subtle savoury bites, add garlic, onion powder and mixed herbs.  Or for full-on flavour, go all-out with curry powder, Chinese five spice or turmeric. Of course, you can add as much or as little as you like, so you get tasty tofu that’s perfectly suited to your palate. If you’re stuck for ideas, think of the kind of cuisines you like (Mediterranean, Thai, Moroccan, etc) and use the seasonings and herbs they often do. Or take a look on our really helpful recipes page for vegan and veggie tofu-based inspiration. The most important thing is just to dive in and enjoy!