For a long time, tofu was unfairly seen as a "bland" ingredient, reserved only for those following vegetarian or vegan diets. But the truth is that this ancient food, originating in China more than two thousand years ago, is one of the most versatile, light, and nutritious proteins in plant-based cuisine. Rich in complete proteins, calcium, and iron, tofu has a neutral flavor that transforms completely depending on the seasonings and cooking methods... a true "chameleon of healthy cooking."

Here are three delicious and easy-to-prepare versions that promise to change anyone's relationship with tofu. A creamy version with mustard and curry, an enveloping sweet and sour one, and a crispy smoky one that rivals any vegan bacon. All recipes are 100% vegan, rich in protein, and can be made in the oven or air fryer.

1. Tofu with Curry and Mustard

Ingredients:

• 300g firm tofu
  
• 100-150 g of plant-based cream 
• 2 tablespoons of yellow or Dijon mustard 
• 1 dessert spoon of curry powder (or to taste)
• 1 tablespoon nutritional yeast
• salt to taste

Preparation:

1️⃣ Cut the tofu into cubes (or break it up with your hands for a more rustic texture).

2️⃣ Mix all the sauce ingredients until a smooth cream forms.

3️⃣ Coat the tofu in the sauce and spread it on a lightly greased baking sheet.

4️⃣ Bake in a preheated medium oven (200°C - 392°F) or in an air fryer until golden brown, turning halfway through.

Chef's Suggestion

🔸Serve with brown rice, roasted vegetables, or a fresh salad with leafy greens and mango.

Substitutions:

🔹 Nutritional yeast: can be substituted with vegan parmesan or almond flour with salt and garlic.

🔹 Plant-based cream: substitute with plant-based yogurt for a lighter version.

Nutritional Information (per serving - 150 g):

Calories: 210 kcal | Carbohydrates: 8 g | Protein: 17 g | Fat: 13 g | Fiber: 2 g | Sodium: 320 mg

2. Sweet and Sour Tofu with Sesame Seeds and Scallions

Ingredients:

• 300g firm tofu
• 4 tablespoons of soy sauce 
• 1 tablespoon of sugarcane molasses 
• 2 tablespoons of tahini (or unsweetened peanut butter)
• 1 tablespoon of miso (optional)
• Juice of 1 small lemon
• salt to taste
• Toasted sesame seeds and chives to finish.

Preparation:

1️⃣ Mix all the marinade ingredients together.

2️⃣ Cut the tofu into cubes and coat them in the mixture. Let it marinate for at least 30 minutes.

3️⃣ Bake or air fry until golden brown and a crust forms.

4️⃣ Brush with a little more sauce after baking and finish with sesame seeds and scallions.

Chef's Suggestion

🔸Serve over jasmine rice, rice noodles, or steamed vegetables. It's also great with sautéed broccoli and a drizzle of sesame oil.

Substitutions:

🔹 Molasses: can be substituted with maple syrup or pomegranate molasses.

🔹 Tahini: substitute with cashew butter for a milder flavor.

Nutritional Information (per serving - 150 g):

Calories: 240 kcal | Carbohydrates: 12 g | Protein: 16 g | Fat: 14 g | Fiber: 2 g | Sodium: 400 mg

③ Thinly Sliced ​​Smoked Tofu

Ingredients:

• 300g firm tofu
• 4 tablespoons of soy sauce
• 1 tablespoon of smoked paprika (or to taste)
• 1 tablespoon of vinegar (or lemon juice)
• salt to taste

Preparation:

1️⃣ Cut the tofu into very thin slices.

2️⃣ Mix the marinade ingredients and coat the slices.

3️⃣ Bake in a moderate oven (200°C - 392°F) for about 20 minutes, turning halfway through, until golden brown and crispy.

Chef's Suggestion

🔸Perfect in sandwiches with whole wheat bread, arugula, and vegan mayonnaise. 

Substitutions:

🔹 Smoked paprika: substitute with liquid smoke (1/2 teaspoon) for a more intense flavor.

🔹 Vinegar: substitute with lemon juice or balsamic vinegar.

Nutritional Information (per serving - 100 g):

Calories: 180 kcal | Carbohydrates: 6 g | Protein: 15 g | Fat: 11 g | Fiber: 1 g | Sodium: 380 mg

Chef's Tip

🔸Freeze the tofu before cooking; this changes its texture, making it firmer and meatier. After thawing and squeezing, it absorbs the seasonings better and becomes even more flavorful.

→ The nutritional information presented is approximate and serves only as a reference. Differences between brands, ingredients used, or variations in preparation may alter the final results.