Tofu is a humble soybean food and a staple in Japanese home cooking. It’s nutritious, affordable, and easy to cook with. From silky soft to firm and hearty, different types of tofu are used in soups, simmered dishes, and everyday meals.
Tofu (豆腐), also known as bean curd, has been part of Japanese cooking for centuries. While it’s often thought of as a meat substitute, tofu has its own place at the table—valued for its delicate flavor, variety of textures, and everyday versatility.
If you’re looking to eat more plant-based foods, getting to know tofu is a wonderful place to start.
What is Tofu?
Tofu is soybean curd and a staple plant-based protein in Japanese cooking.
Sold as soft white blocks or curds, tofu has been part of Japanese home meals for centuries. It’s loved for its versatility, affordability, and nutrition. Just 4 ounces of firm tofu provide about 9 grams of protein and only 80 calories, making it a light yet satisfying option.
Tofu is made using a process similar to cheese making. Cooked soybeans are ground and strained to produce soy milk. The soy milk is then coagulated and gently pressed into blocks. The amount of liquid removed determines the texture, from silky smooth to extra firm.
Today, tofu is enjoyed around the world. It holds its shape well when stir-fried, deep-fried, grilled, or baked, and it absorbs flavors easily. This makes it a great ingredient for both Japanese dishes and everyday home cooking.
Tempeh is another soy-based food made from fermented whole soybeans. It has a firmer, chewier texture and more protein and fiber, but it’s used differently in cooking.
What Does Tofu Taste Like
Tofu has a mild, slightly beany flavor with a gentle natural sweetness. Its texture can be smooth and custardy or dense and firm, depending on how much water is pressed out during production.
If you’re new to it, it may taste plain on its own—and that’s part of its charm.
Because it absorbs seasonings and sauces easily, it’s incredibly versatile. It can be the star of a dish, a simple supporting side, or a quiet ingredient that adds body and creaminess. It also works beautifully in desserts, sauces, and even smoothies.
Tofu Varieties
Fresh Tofu
Fresh varieties are classified by how much water is pressed out during production. More water creates a softer texture, while less water results in firmer tofu.
- Silken Tofu (kinugoshi) – The softest type, with a smooth, custardy texture. It’s delicate and breaks easily. Use it in miso soup, chilled tofu (hiyayakko), sauces, dressings, and desserts.
- Soft Tofu – Slightly firmer than silken tofu but still very tender. It works well in soups and gently simmered dishes where you want a soft bite.
- Regular tofu (momen) – A balance between soft and firm. It holds its shape while staying tender inside. This is the most common type used in Japanese home cooking and works well in soups and nimono (simmered dishes).
- Firm Tofu – Pressed to remove more moisture, giving it a denser texture. It keeps its shape during cooking and is ideal for stir-fries, pan-frying, and simmered dishes.
- Extra-Firm Tofu – The least amount of moisture and the firmest texture. Best for grilling, baking, deep-frying, and hearty stir-fries when you want crisp edges.
- Extra-soft tofu (yose and oboro) – Fresh, loosely set tofu with a jiggly, delicate texture. Often enjoyed simply, with minimal seasoning. This is hard to find outside of Japan.
Processed Tofu and Byproducts
Beyond fresh tofu, soybeans are turned into a variety of tofu-based foods through frying, grilling, drying, or straining. These processed products and byproducts are commonly used in Japanese cooking to add texture, richness, and flavor.
- Grilled Tofu (yaki tofu) – Firm momen, with a lightly charred surface and smoky flavor.
- Thick Fried Tofu (atsuage) – Crisp on the outside and soft inside. Holds up well in simmered dishes and stir-fries.
- Fried Tofu Pouch (aburaage) – Thin, airy, and highly absorbent. Commonly used in inari sushi and soups.
- Freeze-Dried Tofu (koyadofu) – Lightweight and spongy. It soaks up broth beautifully in simmered dishes.
- Fried Tofu Fritters (ganmodoki) – Savory patties made from mashed tofu mixed with vegetables.
- Tofu Skin (yuba) – Delicate sheets that form on the surface of heated soy milk. Enjoyed fresh or dried.
- Soy Pulp (okara) – A moist, fiber-rich byproduct of tofu making, often used in home-style dishes.
How to Use It
Think of it as a blank canvas. Its mild flavor makes it easy to use in many dishes.
- Marinate and pan-fry it until golden.
- Slice and grill for a smoky, firm bite.
- Simmer gently in seasoned broth.
- Enjoy it cold with a simple drizzle of soy sauce.
- Crumble and mix with ground meat for juicy burgers or meatballs.
- Pan-fry slabs and use them as a pizza base.
- Mash and blend into dressings or sauces for blanched vegetables.
- Use it in desserts, from creamy fillings to smooth sauces.
How to Season It Properly
Tofu has a mild, neutral flavor, so seasoning is essential.
Start by removing excess water. This helps absorb seasonings better. Then season with salt, soy sauce, miso, or a simple marinade. Cooking method matters, too. Pan-frying, baking, or grilling helps concentrate flavor and improve texture.
For the best taste, season it before and during cooking—not just at the end.
Why Pressing Matters
Pressing tofu removes excess water.
With less water, it browns better, becomes firmer, and absorbs marinades more easily. This step is especially important for firm and extra-firm tofu used in stir-fries or pan-frying.
Silken tofu does not need to be pressed.
FAQs
Why does tofu taste bland?
Tofu tastes mild because it’s mostly made of soybeans and water, with no seasonings added during production. Its high water content—especially in silken and soft tofu—further dilutes the flavor.
This mild taste is intentional. Tofu easily absorbs sauces and seasonings, so it becomes flavorful once cooked. When prepared properly, tofu can be savory, spicy, rich, or even sweet.
Where can I buy tofu?
Most US grocery stores carry at least one or two types, often in the refrigerated section with meat-substitute products or the produce section with Asian vegetables.
Japanese and Asian grocery stores offer diverse options such as flavored, deep-fried, egg tofu, yuba, noodles, and fermented.
What to do with leftovers?
If you don’t use an entire block, place the leftovers in an airtight container, soak them in cold water, and refrigerate for up to 3 days. Replace the water every day.
Can I freeze it?
You can freeze it. Chop them into cubes, freeze them on a baking sheet, and transfer them to a freezer container once they harden. Thaw on the counter for at least an hour before cooking, and squeeze out any extra moisture. It will have a firmer, chewier, and almost sponge-like texture. You can cook it just as you would fresh.
What are the health benefits of tofu?
It is high in protein and contains all the essential amino acids your body needs. Here are just some of the many nutritional benefits.
- Contains soy isoflavones, which may help lower blood pressure; high levels of which may increase your risk of heart disease
- Lowers LDL (harmful cholesterol levels)
- High in calcium, manganese, and iron
- May promote brain and bone health
- Enhance the skin and hair, boost energy, and help maintain a healthy weight.
Delicious Recipes Using Tofu
- Hiyayakko (Cold Tofu)
- Yudofu (Hot Tofu)
- Mapo Tofu
- Green Bean Shiraae (Mashed Tofu Salad)
- Vegan Poke Bowl
To Learn More
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