I understand why some people say they do not like tofu.
If my only experience of it was a pale, soft block sitting quietly beside some vegetables, I probably would not be excited either. Tofu does not always make a dramatic first impression. What I have learned, though, is that tofu is rarely the problem. Usually, it is the way we cook it.
Tofu is made from soybeans, and it is a useful source of plant protein. Soy is also considered a complete protein because it contains all nine essential amino acids. Depending on how tofu is made, it can also provide calcium
, particularly when calcium sulfate is used as the setting agent.
That is great nutritionally, but nobody wants to eat dinner just because it contains amino acids.
For me, tofu gets much more interesting when I focus on texture first. One of the easiest dishes is crispy tofu cubes. I press firm tofu to remove excess moisture, cut it into cubes, toss it with a little cornflour, then cook it in a pan or air fryer until the edges are crisp. After that, I add a simple sauce made with soy sauce, garlic, ginger and a little sesame oil.
Suddenly, tofu is not bland at all.
Another easy favourite is tofu fried rice. I crumble firm tofu directly into a hot pan, add spring onion, frozen vegetables, leftover rice and soy sauce, then finish it with chilli if I want some heat. It works particularly well on nights when I want something quick and do not have much left in the fridge.
For something saucier, I like making a simplified mapo-style tofu. I cook garlic
, ginger and mushrooms with chilli paste, add cubes of soft tofu and a little stock, then let everything simmer together. It is warm, savoury and exactly the kind of dish that proves tofu does not need to be crispy to be satisfying.
Even silken tofu deserves more attention. I can serve it cold with soy sauce, sesame oil, spring onion, cucumber and chilli crisp. There is barely any cooking involved, but the contrast between cool tofu and bold toppings makes it feel like a proper dish.
I also like that tofu can help me vary my protein sources. Research suggests that soy foods can fit safely into a balanced diet, and replacing some red or processed meat with plant proteins such as soy may support heart health as part of an overall healthy eating pattern.
Still, I would never tell someone to eat tofu purely because it is “good for you.”
My argument is much simpler: cook it properly.
Give it enough seasoning. Get the edges crisp when that is the goal. Let it soak up strong sauces. Pair it with garlic, chilli, sesame, curry or anything else you genuinely enjoy.
Tofu is not asking us to lower our expectations. It just needs a little help showing what it can do.
For more practical ideas that make nutritious food genuinely enjoyable, visit Healthy Food Guide.
