Top 5 Healthy Tofu Recipes For Beginners

If you wish to consume more plant-based foods, tofu is a fantastic choice. Not only does tofu have wonderful health benefits, such as being high in fiber, iron, and calcium, but it is also an extremely adaptable protein source. Tofu quickly absorbs spices and flavors, allowing for an infinite number of taste combinations. Recipes such as Buttermilk Fried Tofu with Smoky Collard Greens and Mushroom & Tofu Stir-Fry are a healthy, tasty spin on some popular favorites that will make it simple to incorporate more tofu into your diet.

Here are easy tofu recipes for beginners 

  1. Tofu and vegetable curry with zucchini noodle

For this quick curry dish inspired by Thai cuisine, we’ve blended tofu and an abundance of vegetables with a rich red curry paste, lime juice, and coconut milk sauce. Serve the curry over warm zucchini noodles to increase the vegetable content of your weekday meal. Everything is cooked in a single skillet, so only one pan needs to be cleaned after supper.

ingredients : 

2 spoonfuls of toasted sesame oil

1 (14-ounce) container of extra-firm tofu, cut into 1/2-inch cubes

1 (14 ounce) can coconut milk

2 tablespoons of red curry

1 tablespoon lime juice

2 medium garlic cloves, grated 1/2 teaspoon salt

1 tablespoon avocado oil

1 package (eight ounces) of sliced mushrooms

1 bunch of sliced scallion

6 cups kale, chopped

2 packets (10 ounces) of zucchini noodles


Step 1

In a large nonstick skillet, heat sesame oil over medium heat. After patting the tofu dry, add it to the pan. Cook in a single layer without stirring for approximately 4 minutes, or until golden brown. Continue cooking, stirring occasionally, for a further 4 minutes, or until golden on all sides. Place onto a plate.

Step 2 

In a small bowl, combine coconut milk, curry paste, lime juice, garlic, and salt.

Step 3

To a pan, add avocado oil, mushrooms, and scallions. 5 minutes of stirring until the mushrooms have released their moisture and begun to brown. Add the kale, sauce mixture, and tofu and cook, stirring, for about 2 minutes, until the kale has wilted, the sauce has thickened, and the tofu is heated through. Place into a basin.

Step 4

Add zucchini noodles to the pan and stir-fry for one minute, or until heated through. 

Curry is served with noodles.

2. Vegetable and tofu scramble

Vegetable and tofu scramble
Vegan tofu scramble with tomato and green herbs. White background, vertical orientation, close up.

Feel free to adapt this quick tofu and veggie scramble using your preferred vegetable and seasoning combinations. Use vegetables with similar cooking times, such as peppers, green beans, and sugar snap peas.


1 12 tablespoons olive oil extra-virgin

5 ounces of extra-firm tofu, diced and drained

1 cup finely cut veggies, including courgettes, mushrooms, and onions

12 teaspoon desired seasoning, such as chili powder or cumin

A pinch of powdered pepper

1/3 cup washed canned chickpeas 14 cup pico de gallo or salsa

1/4 cup shredded, preferably sharp Cheddar cheese (1 oz.)

1 dash Hot sauce and cilantro, cut to taste


Step 1

Large nonstick skillet with oil heated over medium heat. Add tofu, vegetables, seasoning, and pepper; simmer for 5 to 7 minutes, stirring frequently, until the vegetables have softened.

Step 2

Heat the chickpeas and pico de gallo (or salsa) for one to two minutes.

Step 3

Remove from heat, assemble scrambled eggs on one side of the pan, and top with melted Cheddar cheese. If preferred, serve with spicy sauce and cilantro.

3. Stir fry tofu and mushroom

This tofu vegetable stir-fry is quick and simple, making it an ideal weeknight option. In a heated skillet, baked tofu has a firm, toothsome texture that crisps well. It is available in flavors such as teriyaki and sesame, both of which are wonderful. Or choose a smoked variant, which has the same consistency but a more strong flavor. Serve on a bed of brown rice.


4 tablespoons of peanut or canola oil, split 1 pound of mixed mushrooms, sliced 1 medium red bell pepper, and diced 1 bunch of scallions, trimmed and chopped into 2-inch pieces.

1 tablespoon freshly grated ginger

1 large garlic clove, grated 1 (8-ounce) container of diced baked or smoked tofu

3 teaspoons oyster sauce (see Tip)


Step 1

In a large flat-bottomed wok or cast-iron skillet, heat 2 tablespoons of oil over high heat. Add mushrooms and bell pepper; simmer, stirring occasionally, for approximately 4 minutes, or until tender. Stir in the scallions, ginger, and garlic; sauté for an additional 30 seconds. The vegetables should be placed in a bowl.

Add the remaining 2 tablespoons of oil and the tofu to the pan in Step 2. 3 to 4 minutes, flipping once, until browned. Add the vegetables and oyster sauce to the pan. Stir until warm, approximately 1 minute.

4. Soy- lime tofu

Here, we marinade tofu cubes in soy sauce, lime juice, and toasted sesame oil before roasting them; the result is consistently delicious tofu.


2 (14-ounce) containers drained, extra-firm, water-packed tofu

⅔ cup reduced-sodium soy sauce

⅔ cup lime juice

6 spoonfuls of toasted sesame oil


Step 1

Cut tofu into 1/2- to 3/4-inch cubes after patting it dry. In a medium bowl or large sealable plastic bag, combine soy sauce, lime juice, and oil. Add the tofu and gently blend. Marinate in the refrigerator for 1 to 4 hours, stirring gently every 30 minutes.

Step 2

Heat oven to 450 degrees Fahrenheit.

Step three

Using a slotted spoon, remove the tofu from the marinade (discard marinade). Spread out on two big baking pans, ensuring that no pieces touch. Roast, flipping halfway through, until golden brown, approximately twenty minutes.

5. Tofu poke