7 delicious and easy ways to cook tofu for everyday vegan meals

India Today

a day ago

Tofu is one of the most versatile plant-based ingredients in the kitchen. High in protein, low in calories, and neutral in flavour, it soaks up seasonings and sauces like a sponge—making it ideal for everything from stir-fries to desserts. Whether you're vegan, vegetarian, or simply tofu-curious, here are 7 delicious ways to prepare tofu at home.1. CRISPY PAN-FRIED TOFUA simple yet satisfying method, pan-frying tofu creates golden, crispy edges and a chewy center. Start by pressing firm tofu to remove excess water, then cut into cubes or slabs. Lightly coat with cornstarch and shallow-fry in oil until crispy on all sides. Season with salt, pepper, or your favourite spice blend.advertisement2. TOFU SCRAMBLEThis is a protein-packed vegan alternative to scrambled eggs. Crumble firm tofu with your hands and saut with turmeric, onions, tomatoes, garlic, and bell peppers. Add nutritional yeast or black salt (kala namak) for that eggy flavour. Great for breakfast or brunch.3. TOFU STIR-FRY
Perfect for weeknight meals, tofu stir-fry is quick, healthy, and endlessly customizable. Cube and fry or bake tofu until golden, then toss with stir-fried veggies like broccoli, carrots, and bell peppers. Add soy sauce, ginger, garlic, and sesame oil for a delicious Asian-inspired dish.4. TOFU CURRYTofu makes an excellent substitute for paneer in Indian curries. Add pan-seared tofu cubes to rich gravies like tikka masala, coconut curry, or korma. The tofu absorbs the spices well and offers a creamy bite without the dairy.5. GRILLED OR TANDOORI TOFUadvertisementMarinate tofu in a mixture of yogurt alternatives, lemon juice, turmeric, garam masala, and chili powder. Then grill or bake until charred at the edges. Serve with chutneys or stuff into wraps for a smoky, satisfying meal.6. TOFU SALADS AND BOWLSUse baked or air-fried tofu cubes as a protein source in salads and grain bowls. It pairs well with quinoa, leafy greens, avocado, hummus, or tahini dressing. Add roasted chickpeas or seeds for crunch and variety.7. TOFU SMOOTHIES AND DESSERTSYes, tofu can go sweet, too! Silken tofu blends seamlessly into smoothies, mousses, or cheesecakes. Use it as a dairy-free base with cocoa, banana, or berries for a creamy, high-protein treat that's rich but healthy.Tofu's adaptability makes it a kitchen staple for anyone exploring plant-based or clean eating. Whether you like it crispy, saucy, spicy, or sweet, these seven methods show how easy it is to transform humble tofu into something exciting and nourishing. Try one—or all—and enjoy the power of plants on your plate.- Ends