Tofu recipes – will enrich your diet and improves your health

People's interest in healthy eating in recent years is growing significantly. Therefore, even into Czech cuisine is getting new and healthier food, such as tofu. Tofu is for its nutritional value very popular amongst vegetarians and vegans. Thanks its great number of easily digestible protein is Tofu able perfectly replace the nutrients that gives meat.

Tofu has a much broader application, and the preparation of spreads, sandwiches, desserts and main dishes.

Magical powers of tofu is well known in China for thousands of years

Although it might seem that tofu is a relatively new food, which the modern world has known only recently, the opposite is true. This "bean curd" was could be found in China already in second century BC. In the seventh century, the tofu started to appear in Japan and in other Eastern European countries such as Vietnam, Korea, or Thailand. In Asian countries has this dish a long tradition and till now it is one of the most frequently used and favourite foods. This "meat without bones" is in these countries commonly used for preparing savoury and sweet foods.

Tofu was created according to legend by chance, when into an angler bowl with soy soup got accidently salt water. Boiling soup curdled and thus was tofu created for the first time. Whether the legend is true or not, making tofu from ancient times has not changed much. Tofu is made from the boiled soybeans, actually from soymilk, which is pressed from soybeans. For a good quality tofu are selected the best soybeans. To make tofu, soymilk must be properly curdle. Clotting process is the most complicated part of the whole production of tofu. It requires special coagulant - salt from seawater called Nigari. The resulting mixture is then loaded and sealed into the container, thereby the mixture gets rid of excess water. The size of the load and the length of its exposure dictate the final consistency of tofu.

Tofu supply the body with protein and essential vitamins

Tofu is a food that has in a healthy diet its deserved place without any doubt. It contains huge amounts of easily digestible proteins and minimal amounts of carbohydrates and fats. So it is a bomb full of nutrition for our body. You can also find in it a salubrious calcium, magnesium, and iron, the vitamins and especially B and E vitamins.

Tofu contains no cholesterol and thanks to its lightweight digestibility it suites well for all groups of people. Tofu can eat without any fear people with a sensitive stomach, pregnant women and small children. Tofu is also recommended for its preventive effects. It is suitable for women as a prevention of breast cancer, osteoporosis or menopause problems, tofu is also recommended for those people who have high blood pressure, diabetes or are prone to heart disease.

Tofu offers a wide range of uses

Ways to use tofu is really a lot. On the market we can get two basic variants of this food. "Hard tofu" which looks like cheese and is used mainly as a substitute for meat in various mixtures, salads, and it can be also used for frying. "Soft tofu" which looks like pudding is mainly used in the preparation of desserts, sauces or soups.

Tofu can be sliced, grated, crumbled, mixed and fried or it can be flavoured in a thousand ways. It is the ability to absorb the flavour of spices and all other ingredients, which makes from tofu versatile material. Beginners are sure to appreciate the already seasoned tofu, which is usually available in health food stores. You can choose from the smoked tofu, marinated in garlic and many other options, which you can use for preparation of sandwiches, spreads, salads, but also in the warm dishes. If you prefer more exotic flavours, choose for example tofu with seaweed, which contains iodine and other  minerals that are not common in Central European cuisine. Manufacturers nowadays have their own special tofu products such as pâtés, sausages which are offering healthier options of these meat delicacies.

Mayonnaise made from tofu serves as a substitute for unhealthy mayonnaise

Mayonnaise made from tofu could be called as a healthier version of the popular mayonnaise. Its taste almost completely replaces mayonnaise in salads, spreads and other dishes and does not harm your health. It is made from soybeans and therefore contains no cholesterol. Unlike a classical mayonnaise is also light and pleasantly refreshing. You can make tasty mayonnaise made from tofu at home with the following recipe.

Mayonnaise made from tofu


  • 1 package of tofu
  • 1 large onion
  • Salt
  • Oil
  • Soy sauce
  • Lemon juice
  • Pickled cucumbers or sauerkraut

Mayonnaise made from tofu - preparation process

Preheat on a frying pan a sufficient quantity of oil and fry in it the onions. Meanwhile, put tofu in salted water and cook it for 5-10 minutes. Salt the fried onions, mix it together with a boiled tofu, and blend it with blender. If needed, add tofu broth and mix until you achieve a creamy consistency. According to taste, add lemon juice, soy sauce and finely chopped cucumber. For more piquant flavour of mayonnaise made from tofu you can add a tablespoon of mustard or ginger juice.

Recipes from tofu

Spread from tofu

Ingredients for 4 servings

  • 200 g of tofu (for distinctive taste use smoked tofu)
  • 100 ml of water
  • 2 onions
  • Sesame oil
  • Sea salt

For seasoning

  • Garlic
  • Horseradish
  • Nuts
  • Chilli paste
  • Herbal
  • Soy sauce

Spread the tofu – preparation process

Fry finely chopped onion in hot oil until golden brown. Season with salt and add the tofu broken up into smaller pieces. Add water and simmer for about 5 minutes. Blend the resulting mixture with blender until smooth. Basis of tofu spreads must be creamy and smooth, therefore, if it is necessary, we can dilute it with the oil or soy sauce.

The finished basis tofu spread can flavoured as desired. Lovers of unusual tastes can choose a combination of nuts and herbs, those who like spicy can sue for selects for seasoning horseradish and garlic. Serve the finished spread chilled, preferably with fresh wholemeal bread.

Salad with tofu


  • 1 package of tofu
  • 10 cherry tomatoes
  • 1 yellow pepper
  • ½ of cucumber
  • ½ of onion
  • Smaller lettuce or Chinese cabbage
  • 1 teaspoon of pepper
  • 1 teaspoon of salt
  • 2 tablespoons of olive oil
  • Pinch of grated ginger
  • Oregano to taste

Salad with tofu - preparation process

Cut onions, peppers, and tofu into small cubes and fry everything together on a hot skillet. Then remove it from cook stove and leave to drain excess oil. Chop lettuce, tomato, and cucumber. Mix everything, add salt, pepper to taste, and finally add the oregano. At the end, add the grated ginger. Vegetables in a salad can vary according to taste or the current season. Salad is suitable as a light lunch or dinner.

Pasta with tofu


  • 200 g of pasta (preferably wholegrain)
  • 1 pack of smoked tofu
  • 4 carrots
  • 1 small leek

For seasoning

  • Ground pepper
  • Salt
  • Curry
  • Soy sauce
  • Olive oil

Pasta with tofu - preparation process

First, cut the tofu into small cubes, dip it into the soy sauce and salt, and let it rest. Meanwhile, coarsely grate the carrots and leeks cut into slices. Sauté the vegetables in olive oil and set aside to soften. We can add other fresh or frozen vegetables to taste. Suitable are for example, peppers and courgettes. Then add tofu and fry two minutes. Mix the cooked pasta with prepared mixture and add salt to taste and season with curry. Garnish with fresh parsley and serve immediately.

Risotto with tofu


  • 250 grams of rice
  • 200 g of tofu
  • 200 g of sterilized mushrooms
  • 25g of peas
  • 1 carrot
  • Large onion
  • Olive oil
  • Soy sauce
  • Salt
  • Caraway seed
  • Ground red pepper
  • Cheese

Risotto with tofu - preparation process

Fry finely chopped onion together with thin strips of carrots and tofu in hot oil. Add the mushrooms, peas, and caraway seed. Salt the mixture and season it with ground pepper to taste. Pour everything with a little bit of water and simmer briefly. When the mushrooms are soft enough, we mix in the rice we cooked according to package directions. The finished risotto with tofu can be still decorate with grated cheese and serve immediately.

Goulash from tofu

As a vegetarian, you do not have to give up such as delicacy as is typical Czech goulash. Try our recipe for goulash from tofu and see for yourself how the goulash tastes without meat.


  • 1 package of natural tofu
  • 1 package of smoked tofu
  • 2 onions
  • Sweet paprika
  • Soy sauce
  • Oil
  • Salt
  • Marjoram
  • Teaspoon of whole mustard
  • Garlic
  • Hot water
  • Corn-starch

Goulash from tofu - preparation process

First, cut into cubes and souse it into marinade with mustard, crushed garlic, soy sauce and marjoram. Marinate tofu in this mixture at least for 15 minutes. Chop the onion and fry it in hot oil with a little bit of salt and sweet peppers. Add tofu and fry it together for a moment. Pour the mixture over with hot water and cook it. For a stronger flavour, you can also use vegetable broth. You can eventually thicken goulash from tofu with corn starch or grated potato.

Tofu Dessert

Soft tofu is also very suitable for preparation of delicious desserts. We can simply create an instance tofu cream that can be arbitrarily varied and supplemented with a variety of ingredients. This will give you a healthy gluten-free dessert, which also does not contain lactose and can be enjoyed as well by those who cannot usually have creamy desserts.

Tofu Cream


  • 200 g of tofu
  • 30 g of dried soy beverage with a flavour (e.g., vanilla)
  • 50 ml of warm water
  • 1 tablespoon of honey
  • 3 drops of orange or lemon oil ¨

Tofu Cream - preparation process

Rinse natural tofu cubes, break it into smaller pieces, and put into a blender. In 50 ml of warm water, stir dried soy beverage and create a mass of similar consistency, as the milk. Pour this mixture to the tofu, add a tablespoon of honey, and mix until smooth. The resulting cream we can colour cocoa, carob or turmeric. At the end, flavour the cream with lemon oil. Serve in a cup decorated with any fresh fruit, dried fruit, or nuts.

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