When I became Vegan I didn’t have a clue How to Cook Tofu!


Let’s get a few things straight:

  1. Tofu is not weird.
  2. No, it’s not one of those newfangled, lab made fake meats.
  3. It’s been around for about 2000 years, originating in China.
  4. Made from the curds of soy milk it’s pressed into blocks, similar to cheese making but of course dairy free thanks to the soy milk.
  5. It comes in different textures, soft, firm and extra firm for different uses, we’ll talk about each.
  6. I absolutely PROMISE it can taste fabulous and you don’t need to be a vegetarian or vegan to eat it ūüôā

Is is good for me?

I have no medical training and encourage you to do your own research, however:

  1. Some of the healthiest countries in the world, Japan for example, base their cuisine on soy foods. Click HERE for details.
  2. Research has shown soy intake can reduce the risk of diabetes, heart disease, lung cancer and some reproductive cancers.
  3. Click HERE to read The Physician’s Committee for Responsible Medicine Report on the health benefits of Soy.

Which sort of tofu should I use?

It’s all about the water content. The more water that is removed results in a firmer tofu. Interestingly as the water is removed the fat and the protein content rise.

  1. Soft: perfect for creamy dishes such as desserts, smoothies and dips.
  2. Medium/Firm: great for absorbing marinates and then baked. Toss into salads, soups, tacos, curries, and burritos.
  3. Extra Firm: has less water in it than the Firm variety, consequently it needs a little longer to absorb a marinate. It can however stand up to frying, scrambling and sauteing and acts as more of a meat substitute.
  4. Go for Non-GMO brands such as NASOYA.

Do I need to press it?

Yes, but don’t get all freaked out and think it’s too much of a hassle, it’s easy!¬† Simply lay some paper towels on a plate, put the block of tofu on top, place some more towels on the top, rest a plate with a heavy can on top and leave for 20-30 minutes. Alternatively check out THIS VIDEO!

The following is my favorite baked tofu recipe tossed in a luscious orange sauce. Super easy and delicious, I hope you enjoy it!


How To Cook Tofu!

The Well Fed Yogi’s favorite baked tofu recipe!

  • Author: The Well Fed Yogi



1 block extra firm tofu

1 tablespoon cornstarch

1/4 teaspoon kosher salt

1/4 teaspoon freshly ground black pepper

1/4 teaspoon garlic powder

For the sauce:

1/4 cup maple syrup

1/4 teaspoon red pepper flakes (more or less depending on your tastes)

2 cloves minced garlic

1/4 inch fresh ginger, peeled and grated

Juice of 2 oranges

2 tablespoons soy sauce

1 tablespoon rice vinegar

1 heaped tablespoon cornstarch mixed with 1 tablespoon water


Heat the oven to 400F

  • Line a baking tray with parchment paper.
  • To press the tofu, remove it from its container and drain the water. Place some folded paper towels on a plate, rest the tofu on top. Put a few more towels on top of the tofu, put a plate on top and way it down with a can of beans or heavy book. Press for 20-30 minutes. ALTERNATIVELY WATCH THIS VIDEO!
  • In a small bowl mix together the cornstarch, salt, pepper and garlic powder.
  • When the tofu has been pressed cut it into cubes. Sprinkle over the cornstarch, salt, pepper and garlic powder. You can press it down gently onto the sides of the tofu.
  • Place the cubes on the baking tray and bake for 15 minutes. Remove from the oven, turn the tofu over so it browns on the other side, return to the oven for a further 15 minutes.
  • Meanwhile make the sauce. Combine all the ingredients, except the cornstarch and water. Bring to a simmer, stir well, add the cornstarch mixture, continue to stir and the sauce with thicken. If it looks too thick add a tablespoon of water.
  • When the tofu is baked, gently add it to the pan with the sauce. Stir very carefully (so as not to break the tofu) until it is coated in the sauce.
  • Serve with rice and steamed broccoli with extra sauce.

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