How to Cook Tofu With Extra-Virgin Olive Oil

Firm tofu is best for frying

Tofu is prepared by curdling hot soy milk. This versatile food ingredient has a mild taste that is often used as a substitute for meat, cheese or eggs in vegetarian recipes. Tofu is available in many varieties and can be baked, grilled, roasted, fried or stir-fried and used in dips, main dishes, appetizers and desserts. The protein rich food is also an excellent source of B vitamins and iron.

Things You'll Need

• Bowl
• Tofu
• Paper towels
• Knife
• Seasonings
• Olive oil
• Non-stick pan
• Spatula

Instructions

1. Thaw the tofu if frozen. Cover the bowl in which tofu is kept and microwave it on a low setting. Alternatively, leave it out on the kitchen counter at room temperature for a few hours.

2. Place the tofu between two paper towels and press it to get rid of excess water to allow better absorption of flavors when cooked. Keep a heavy object on the tofu and leave for 15 to 20 minutes so that all extra moisture is removed. Periodically, replace the soggy paper towels with new dry ones.

3. Slice the tofu in small cubes, steaks, triangles or crumbles. Bite-sized pieces will allow faster and even cooking.

4. Season the tofu with marinade or spices. Ensure each piece is coated thoroughly as tofu by itself has a very neutral flavor. This can take up to 30 minutes. The longer you marinate, the more flavorful your tofu will be.

5. Heat olive oil on medium heat in a pan. Ensure the complete pan is coated with oil. It is important to do so in order that the tofu does not stick to the pan.

6. Add tofu and cook until the tofu is browned on all sides. This may take up to five minutes on each side. Use a spatula to gently flip the tofu over to allow it to cook on all sides. Once tofu turns golden-brown with a wrinkled appearance, it is done.

7. Remove the tofu from the pan and use as per your recipe. Freeze any tofu leftovers for later use.

Tips & Warnings

• For added taste, add other ingredients like fresh vegetables, garlic, sauces and cheese.

• It is important to allow each side of the tofu to cook properly without sticking to the pan.

References

• Inspired Bites; How to Drain Tofu; 2008
• Cooking Solutions; How to Marinate Tofu
• Savvy Vegetarian; How To Cook Tofu
• Cooks; Fried Tofu

Resources

• In Mama's Kitchen; Tofu -- A Gift from the Mighty Soybean Nutrition for All
• Soy Foods; Tofu
• Fat Free; Tofu Recipes
• Semi Missourian; Tricks for Working with Tofu; Jim Romanoff; 2007