Fried Tofu
When made correctly, tofu is a tasty and versatile source of protein. It’s easy to mess up when preparing tofu, with missteps like over-cooking it or adding too much seasoning that can leave you with bland or soggy results. The good news is if you press the right technique then your favorite plant-based snack will be crispy.
What Is Tofu?
Tofu is made by soaking soybeans and then boiling them, before adding a coagulant like calcium or magnesium to the mixture, and finally pressing it into blocks. Tofo is popular among vegans and vegetarians for its high protein content but carnivores and omnivores enjoy it as well. One cup of cooked tofu provides roughly 14 grams of protein, along with a variety of other nutrients.
What Kind of Tofu Should I Get?
There are generally four kinds of tofu you might find in a store:
- Silken tofu is the most delicate variety, with the highest water content, and it’s often used in various blends to add protein.
- Soft tofu – Soft tofu can be used in soups and sauces, or scrambled. Contrary to popular belief, it is not appropriate for frying as the texture is too delicate.
- Firm tofu is one of the best choices for an egg substitute – great for scrambled eggs and with a marinade.
- Extra-firm tofu can be difficult to chew because it has the smallest water content and firmest mouthfeel of all the varieties.
How to Make Crispy Tofu
If you want to fry bean curd, choose between a firm or extra-firm tofu. Extra-firm tofu is also the best option for grilling; it can be marinated so as to absorb more flavor. It’s important to press tofu between two clean, dry towels and let it sit for 30 minutes in order to remove excess water.
How to Fry Tofu
Here are three recipes for frying tofu that will take the mystery out of this process.
1) Crispy Pan-Fried Tofu
These are some of the best crispy tofu recipes that are not only easy to prepare but also delicious.
Ingredients:
- 1 block firm or extra-firm tofu, pressed
- 3 to 4 tsp olive oil or other neutral oil for frying
- 1 tsp soy sauce
- 1 tsp flour
- 1 tsp cornstarch
- 1 teaspoon garlic powder or other dry seasoning powders like paprika or chili powder
- Pinch of salt
How to Prepare:
Cut the tofu into bite-sized cubes and throw them into a colander. Pressing the tofu for about 30 minutes will allow you to wash away any unwanted water that typically resides in this type of food. Once drained, place the cut pieces onto a pan coated in olive oil or another neutral cooking oil.
Toss the tofu with soy sauce, and then some of the flour mixture that’s comprised of garlic powder, cornstarch, and soy sauce. You can repeat this process a few times.
To fry tofu, add it to the pan in a single layer. It should sizzle when it touches the pan and rest for 3 to 4 minutes before flipping. Avoid overturning the tofu to prevent the coating from falling off. Fry until golden on all sides and sprinkle with salt if desired. Serve the tofu without any additional seasoning or marinade, or cook it in a teriyaki or barbecue sauce.
Nutritional Information:
171mg potassium, 1g fiber, 167 calories, 6g carbohydrates, 31mg calcium, 8g protein, 12g fat, 314mg sodium, 1g sugar, 1g saturated fat, 1mg iron
2) Crispy Baked Tofu
Baked tofu is an excellent alternative to pan-fried tofu for those with a lower fat intake. This crispy baked tofu recipe is sure to please your palate.
Ingredients:
- 1 block extra firm tofu
- 1 tsp olive oil
- 1 tsp tamari, or soy sauce
- 1 tsp cornstarch or arrowroot starch
How to Prepare:
Place a large baking sheet lined with parchment paper in the oven and preheat it to 400 degrees Fahrenheit. Press the tofu until it is nearly dry, then cut into cubes or thin sticks of various sizes.
Alternatively: Weigh out pressed tofu pieces about one inch thick on a cookie sheet for 30 minutes prior to cutting them up further.
Drizzle the tofu with olive oil and tamari then toss well in cornstarch or arrowroot starch until all surfaces are coated.
Arrange the tofu in an even, single layer on a parchment-lined baking sheet. Bake for 25 to 30 minutes, turning over halfway through to brown both sides.
Nutritional Information:
136 calories, 179.9mg sodium, 0.8g sugar, 9.5g total fat, 1.5g saturated fat, 3.4g carbohydrate, 1.2g dietary fiber, 3.4g polyunsaturated fat, 4g monounsaturated fat, 11.9g protein
3) Deep-Fried Tofu
This fried tofu recipe produces chewy tofu perfect for adding to your meal or salad.
Ingredients:
- 4 blocks of firm or extra firm tofu
- 2 cups neutral oil
- Sprinkle of salt
How to Prepare:
Rinse the tofu in cold water to remove excess surface water. Pat dry with a clean kitchen towel then press gently between your hands to rid the tofu of any excess moisture.
Heat three to four cups of vegetable oil in a deep saucepan or pot over medium heat until it bubbles. Gently transfer one block of extra-firm tofu into the hot oil and fry, flipping halfway through cooking each side for about 3 minutes, or until golden brown on both sides. Remove blocks of tofu with a slotted spoon and drain on a paper towel. Salt as desired. Repeat the frying process – starting with the next block of tofu – until all have been fried.
Nutritional Information:
214 calories, 2.2g carbohydrates, 0g sugar, 0.3g fiber, 12.4g fat, 13.5g protein
Takeaway
Whether you are vegetarian, vegan, or enjoy a plant-based diet for health reasons, frying tofu recipes can make this protein a tasty and healthy option.