Cooking With Tofu

Monica Reinagel, MS, LD/N, CNS
1-minute read

If a recipe calls for tofu, it’s important to note whether regular or “silken” tofu is called for. They are not interchangeable. Silken tofu is softer and more fragile. It’s used in miso soup, and it’s often used to impart a creamy texture in dairy-free recipes for salad dressings, puddings, pies, and other desserts. Regular tofu has a slightly coarser texture and holds its shape better. You’ll find it used in stir-fries and grilled and baked dishes.

Recipe: Michelle’s Tofu Salad with Nutritional Yeast

I used to think of this as a mock egg salad until I realized that I like it much better than regular egg salad!  It's great on crackers or as a sandwich or wrap filling.

1 package extra-firm regular (not silken) tofu

1 medium carrot, grated

3 tablespoons reduced fat mayonnaise

3 tablespoons nutritional yeast flakes (or more to taste)

Garlic salt, to taste

  1. Wrap tofu in several thicknesses of paper towels and squeeze to remove excess moisture.

  2. Mash tofu with fork in medium bowl.

  3. Add rest of ingredients and combine. Adjust seasoning to taste.

Makes 4 servings. Per serving: 164 calories, 9 g fat, 8 g carbohydrate, 4g fiber, 14 g protein.

Tofu image courtesy of Shutterstock

About the Author

Monica Reinagel, MS, LD/N, CNS

Monica Reinagel is a board-certified licensed nutritionist, author, and the creator of one of iTunes' most highly ranked health and fitness podcasts. Her advice is regularly featured on the TODAY show, Dr. Oz, NPR, and in the nation's leading newspapers, magazines, and websites. Do you have a nutrition question? Call the Nutrition Diva listener line at 443-961-6206. Your question could be featured on the show.