Vegan Tofu Recipes Quick

Tofu 101

Tofu, also known as bean curd, is a versatile and nutritious ingredient that is a staple in vegan cooking. It is made by curdling fresh soy milk, pressing the resulting curds into soft, white blocks, and then cooling them. Tofu is high in protein, low in fat, and contains all essential amino acids. It is also a good source of calcium, iron, and other minerals. Tofu comes in different textures, from soft to extra firm, and it can be used in a variety of dishes, from soups and stews to stir-fries and salads.

The Benefits of Eating Tofu

Tofu is a popular ingredient in vegan cuisine for many reasons. Here are some of the benefits of eating tofu:

Tofu is a good source of protein

Tofu is an excellent source of plant-based protein, containing around 10-20 grams of protein per 100 grams, depending on the texture. This makes it a great alternative to meat or dairy products.

Tofu is low in fat

Tofu is low in fat, especially saturated fat, which can help reduce the risk of heart disease and other health problems.

Tofu is a good source of minerals

Tofu contains calcium, iron, manganese, magnesium, copper, and zinc, which are all essential minerals for good health.

Tofu is versatile

Tofu can be used in a variety of dishes, from savory to sweet, and it can take on different flavors depending on how it is prepared.

Quick and Easy Tofu Recipes

If you’re short on time but still want to enjoy a healthy and delicious vegan meal, try these quick and easy tofu recipes:

Tofu Scramble

This vegan version of scrambled eggs is a filling and nutritious breakfast or lunch option.


  • 1 block of firm tofu
  • 1 tablespoon of olive oil
  • 1/2 onion, diced
  • 1/2 red bell pepper, diced
  • 1/2 teaspoon of turmeric
  • 1/2 teaspoon of cumin
  • Salt and pepper to taste


  1. Drain and crumble the tofu into small pieces.
  2. Heat the olive oil in a large skillet over medium-high heat.
  3. Add the onion and bell pepper and sauté for 2-3 minutes until softened.
  4. Add the crumbled tofu to the skillet and stir to combine with the onion and pepper.
  5. Add the turmeric and cumin and stir to coat the tofu evenly.
  6. Cook for 5-7 minutes, stirring occasionally, until the tofu is lightly browned and heated through.
  7. Season with salt and pepper to taste.

Tofu Stir-Fry

Stir-fries are a quick and easy way to incorporate veggies and protein into your meal. This tofu stir-fry is full of flavor and nutrition.


  • 1 block of firm tofu, drained and cut into cubes
  • 2 tablespoons of soy sauce
  • 1 tablespoon of cornstarch
  • 1 tablespoon of sesame oil
  • 1 clove of garlic, minced
  • 1/2 onion, sliced
  • 1 carrot, sliced
  • 1 red bell pepper, sliced
  • 1 cup of broccoli florets
  • Cooked rice, for serving


  1. In a small bowl, whisk together the soy sauce and cornstarch until smooth.
  2. Add the cubed tofu to the bowl and toss to coat with the sauce.
  3. Heat the sesame oil in a large skillet or wok over high heat.
  4. Add the garlic and onion and stir-fry for 1-2 minutes until fragrant.
  5. Add the carrot, bell pepper, and broccoli and stir-fry for 3-4 minutes until the vegetables are slightly tender.
  6. Add the tofu and sauce to the skillet and stir-fry for an additional 2-3 minutes until the tofu is heated through and the sauce is thickened.
  7. Serve over cooked rice.


In conclusion, tofu is a versatile and nutritious ingredient that can be used in a variety of vegan dishes. These quick and easy tofu recipes are perfect for busy weeknights or lazy weekends, and they are sure to satisfy your taste buds and your nutrition needs. Give tofu a try and see how it can add flavor and nutrition to your vegan meals.