Plant-based and vegan diets are on the rise, with many fitness enthusiasts turning to meat-free options. Tofu has become an affordable high protein meat substitute for many households.
Why are people ditching meat?
More and more people are switching to meat-free diets or cutting back on animal protein. There are several reasons for substituting even the smallest amount of meat with tofu and other plant-based proteins. Consuming less meat is better for the environment as well as healthier.
More and more people are incorporating tofu and other plant proteins as a whole and complete proteins. Tofu is more affordable and has less risk of hormone-altering additives. For others, the health benefits of cutting back on animal proteins are a game-changer.
What can you substitute for tofu in recipes?
Tofu is widely considered the most versatile of the plant-based proteins. Originating in Asia where this protein-packed meat substitute is a staple in almost every household. Other meat substitutes include Tempeh, Textured vegetable protein, beans, jackfruit, and seitan as the most commonly purchased.
Tofu is naturally gluten-free and the easiest to incorporate into any diet, as it absorbs flavour and has a pleasant texture similar to meat. Tofu can be used in place of chicken, bacon, eggs, steak and even pulled pork.
What is the best tofu to cook with?
When selecting tofu for a recipe, it is important to note where what kind of tofu the recipe calls for. If you are adapting a recipe to include tofu instead of meat, consider the texture of the meat once cooked. Here is a quick guide to the kinds of tofu that you will find in either your local supermarket or your local Asian grocery store.
- Firm tofu – This is the easiest to find and the most commonly purchased tofu on the market. This tofu can be frozen and crumbled to produce a texture similar to ground beef. Pressing firm tofu removes excess liquid to form extra-firm tofu.
- Extra-firm tofu – this tofu has one of the lowest moisture contents, often said to be the meatiest in textureideal for any recipe that calls for chicken or steak.
- Pressed tofu – Pressed and smoked tofu is often extremely dry with the lowest moisture content of all the tofu. These can be frozen and once defrosted can be sliced, making it ideal for bacon. Often called super-firm tofu, it is one of the easiest tofus to cook with. The lower moisture content means it cooks faster.
- Silken tofu – This soft and silky tofu is the perfect creamy base to any sauce or dessert. It has the highest moisture content and cannot be pressed. It is not used as a meat substitute at all.
How to make tofu taste like meat?
Tofu absorbs flavour, possibly like no other ingredient on earth. When it comes to creating meaty flavours here are the ultimate meat flavour substitutes and ways of creating texture with tofu so that it resembles meat.
- Ground beef – to create a meaty flavour to your ground tofu add a mixture of the following spices: coriander powder, nutritional yeast, garlic and onion powder, smoked paprika, and soy sauce.
- Chicken – Creating vegan chicken with tofu is all about the texture. Freezing your tofu before using in a ‘chicken’ dish is the best way to get a realistic texture. Marinades that are BBQ based are also a fantastic idea. Adding chicken seasoning mixes to batter and crumb coating also gives it that signature flavour.
- Bacon – all good bacon is a mixture of smokey, salty, with a slight hint of sweetness. Bacon is one of those foods that is loved for its texture as well as flavour. Thinly slicing your tofu and marinating it in a mixture of soy sauce, liquid smoke, a dash of sugar and nutritional yeast all come together to make vegan bacon.
- Tip: Press your tofu using a tofu press to create the ultimate meaty texture. Tofu presses are inexpensive and easy to use. They cut down on the need to balance tin cans on chopping boards when pressing tofu. (Like the one at Tofubud)
Recipe ideas
When it comes to delicious meals, tofu can be used for just about any recipe. Here are some meal ideas to get you started on your meat-free Mondays or even a taco Tuesday.
- Tofu-Chicken pops- Deep-fried dry crumb and batter bite-sized cubes of tofu, served with sweet chilli sauce, and shoestring fries or wedges.
- Ground Tofu Beef tacos – This delicious vegan meat substitute works perfectly for any chilli con Carne recipe or taco mince recipe. Serve with a hearty portion of veggies and some salsa for that extra kick.
- Even full vegan breakfast fry-ups are possible when made with tofu bacon, and scrambled tofu served with toast, baked beans, and grilled tomatoes.
Your only limit is your imagination.
The only limit to tofu is your imagination. You can substitute any recipe, to make tasty plant-based meals that are not only healthy but cost-effective and environmentally conscious.
I’m a 20-something stay-at-home mother and wife. I have an amazing husband, a beautiful daughter, two loving dogs, and a lazy cat. I wouldn’t change my life for anything! I love to read, listen to music, cook and blog!
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