Tofu is a polarizing product. Some people love it and experiment with various recipes, while others can’t understand its appeal. So here’s a brief introduction to what tofu is and the simplest way to prepare it: tofu “steak.”

Tofu is inexpensive and serves as an excellent base for trying out dozens of new recipes. For vegans and vegetarians, tofu makes it easier to answer the perennial question, “Where do you get your protein?” In 100 grams of soy “cheese,” there are 8 to 18 grams of protein — about the same as in 250 ml of yogurt or a can of tuna. Additionally, tofu is low in calories and highly adaptable to other flavors. Its soft, neutral taste allows it to serve as an appetizer, side dish, main course, or dessert — whether sweet, spicy, salty, or savory.

Tofu is often referred to as “soy cheese.” Its neutral — or practically absent — taste makes it a blank canvas in cooking. Like a sponge, it absorbs the aroma of any spices, seasonings, or sauces it is paired with.

This soy cheese comes in various textures, from soft to firm. It is made by coagulating soy "milk" using coagulants such as magnesium chloride, citric acid, or calcium sulfate — none of which are harmful or unhealthy. The resulting curd is pressed into blocks.

The result is a product rich in high-quality plant-based protein with a complete set of essential amino acids. It’s low in calories and free of the downsides associated with excessive consumption of animal protein or the industries that produce it.

Tofu is a versatile and nutritious food, offering a healthy, sustainable option that fits into a wide variety of culinary traditions. Whether you’re new to tofu or a long-time fan, it’s worth exploring all the delicious possibilities this humble soy product has to offer.

Where to buy tofu

Tofu is usually found in the refrigerated sections of supermarkets, either in water-filled containers or vacuum-sealed plastic packaging. It’s easy to miss among dairy-based cheeses like feta or ricotta, as the range of tofu options is often limited. In most Western markets, the common variety is “firm tofu,” a denser type. In countries like China, Japan, Korea, Thailand, and others in Southeast Asia — the birthplace of tofu — you’ll find a much wider variety, including soft or “silken” tofu. Silken tofu contains more water, is even lower in calories, and is commonly used in soups, sauces, and desserts.

When buying, I prefer locally produced tofu with a shorter shelf life. Tofu that claims to be “fresh” for 6–12 months is less appealing to me.

Firm tofu has a texture similar to mozzarella or even firmer, sometimes crumbly. It is often used as the primary protein ingredient in soups, as a substitute for cow’s milk cheese in salads or desserts, or prepared by frying, baking, or grilling.

To retain its nutritional benefits, I recommend avoiding tofu prepared in deep fryers or using excessive oil for cooking.

How to prepare tofu "steak" with mushrooms

Taste-wise, this dish is reminiscent of a bruschetta or an open-faced sandwich. With a touch of creativity and the bonus of its high protein content, tofu transitions from an appetizer to a stand-alone main course when paired with the right side dish.

Here’s a quick and delicious recipe.

Ingredients:

• 300 g tofu (one standard vacuum-sealed pack)
• ½ tsp. ground garlic powder
• freshly ground black pepper
• soy sauce
• olive oil
• 300-400 g mushrooms (oyster mushrooms or wild varieties work well)
• 1 onion
• 3 garlic cloves

Slice the tofu block lengthwise into two or three portions, depending on its size. For 200 g tofu, make two slices; for 300 g or more, cut into three. Season the tofu with black pepper and garlic powder, then drizzle with 1 tsp of soy sauce.

Heat a small amount of olive oil in a pan. Place the tofu slices seasoned side down and cook for about 2 minutes over medium heat until golden. While cooking, season the top side with black pepper, garlic powder, and soy sauce. Flip the tofu slices and cook for another 2–3 minutes until the other side is golden.

While the tofu is cooking, finely chop the garlic and onion. Remove the tofu from the pan and set it aside. Add a little olive oil to the same pan, then sauté the onion and garlic for about a minute, just until the onion turns translucent and fragrant. Add the sliced mushrooms and cook together for 5–7 minutes, stirring occasionally. Season with salt and, if desired, a pinch of chili flakes for heat. Serve the tofu steaks topped with the hot mushroom mixture.

*Quickly sautéed asparagus or wilted spinach makes an excellent accompaniment.

Fried tofu with guacamole

• 300 g tofu (one standard vacuum-sealed pack)
• spices (choose two favorites, avoiding dried herbs; suggested combinations: black pepper + garlic powder, paprika + chili, or turmeric + white pepper)
• soy sauce
• olive oil
• ½ tsp. paprika
• a pinch of chili powder
• a small pinch of sugar
• 1 ripe avocado
• ½-1 garlic clove or a small amount of sweet onion (shallots are ideal, but white or red onions work too)
• a few sprigs of cilantro or mint
• ½ lime
• salt and freshly ground black pepper
• olive oil

Ensure the avocado is ripe. Cut it in half, remove the pit, and score the flesh with a knife into cubes while still in the skin. Scoop the cubes out with a spoon and place them in a bowl. Add finely chopped cilantro and garlic (or onion). Season with salt, pepper, and a drizzle of olive oil. Squeeze in lime juice, mix well, and set aside.

Slice the tofu block lengthwise into 2 or 3 portions, depending on its size. For 200 g tofu, cut into 2 pieces; for 300-350 g tofu, cut into 3 pieces. Season the tofu slices with paprika, chili powder, soy sauce, and a tiny pinch of sugar. Heat a small amount of olive oil in a skillet over medium heat. Place the tofu slices spice-side down in the skillet and cook for about 2 minutes, until golden and slightly crispy. While the first side cooks, season the other side with paprika and chili powder, add another drizzle of soy sauce, and a pinch of sugar. Flip the tofu slices and cook for another 2-3 minutes until the other side is golden. Place a generous spoonful of guacamole on each tofu "steak" and serve immediately.

Any stir-fry makes a perfect complement.