Tofu is a blank canvas; fresh out of the package it’s very bland so jazzing it up is a must! Once you season and cook tofu it’s absolutely delicious and it’s also a clean, healthy source of protein. I love this flavorful pan-fried tofu so much that sometimes I end up snacking on nearly half of the tofu while it’s still cooking in the skillet…oops!
The beauty of tofu is it absorbs the flavors of what it’s cooking in. So, if you’re putting it in a miso soup or stir fry, the tofu will take on all the sauce and spice flavors. But if you’re adding tofu to something not super saucy such as a pasta or salad bowl, the tofu needs to have it’s own flavor, and that’s when I use this Flavorful Pan-Fried Tofu recipe!
While there’s quite a few people that don’t know what tofu is, it’s not some new-age hippy dippy food item. Tofu has been around for over 2,000 years!
What dishes to add this tofu in?
My favorite meals to use this in are pastas, salad bowls, pizza, and stir fry!
What about the soy in tofu?
Tofu is an excellent source for protein, vitamins, and minerals. Tofu contains all 9 amino acids making it a complete protein! Tofu is also rich in calcium, manganese, selenium, phosphorus, copper, magnesium, iron, and zinc.
But all of this seems to be overshadowed by the unfortunate misconception that soy is rocket fuel for breast cancer (or causes man-boobs. Moobs. It doesn’t). Soy does not, in any way, shape, or form, cause breast cancer. In fact, soy consumption has been shown to greatly reduce breast cancer occurrence, reoccurrence, and death.1‘2‘3‘5
If you’re curious why we all have the idea engrained in our minds that soy is linked to breast cancer, I wrote all about it in my article:
What makes soy healthy?
Soybeans contain natural plant compounds called isoflavones and that is what’s responsible for most of the health benefits. Isoflavones are phytoestrogen. That could be part of the problem — people hear the word “estrogen” in “phytoestrogen” and assume it’s going to be an overload of estrogen in their body if they eat it. But this isn’t the case at all!
Phytoestrogen is incredibly weaker than the mammalian estrogen your body produces and doesn’t function entirely as mammalian estrogen, phytoestrogen also has anti-estrogenic properties.6,7 What does that mean? When you consume phytoestrogens, your body produces less active forms of estrogen and therefore may lower breast cancer risk — an anti-estrogenic effect. Phytoestrogens can also help reduce menopausal hot flashes and potentially increase bone density — a pro-estrogenic effect.8
Soy and strong bones — Studies have found that soy isoflavones may reduce the risk of bone loss and fractures by increasing bone mineral density. This is incredibly important for postmenopausal women when bone loss and osteoporosis can occur due to to the decline in estrogen. 9,10
What else? Isoflavones can reduce blood vessel inflammation and improve their elasticity, reducing risk of stroke and heart disease — the #1 killer in the U.S.
Soy foods help fight cancer, reduce risk of heart disease, help with menopause symptoms, build strong bongs, and is loaded with protein, vitamins, calcium, and iron? Some consider that a super food for good reason — dish up!
Flavorful Pan-Fried Tofu
- Total Time: 25 minutes
- Yield: 4 servings 1x
- Diet: Vegan
Description
This Flavorful Pan-Fried Tofu compliments a variety of dishes such as pasta, salad bowls, stir fry, and pizza!
Ingredients
- 1 15 oz package Extra Firm Tofu
- Drizzle of Oil
- 1/2 tsp Chili Powder
- 1/2 tsp Paprika
- 1/4 tsp Turmeric Powder
- 1/2 tsp Garlic Powder
- 1/2 tsp Onion Powder
- 1/4–1/2 tsp Salt (to taste)
- several grinds of Black Pepper (to taste)
Instructions
- Cut tofu in half length-wise, wrap in a clean kitchen towel, and place something weighted on top like a skillet to press out moisture for 10 minutes.
- When the tofu is ready, cut into cubes. In a medium-sized skillet add a drizzle of oil, the tofu, and all of the spices. Toss carefully with a spatula to combine.
- Cook tofu on medium heat, flipping occasionally, until tofu browns.
- Prep Time: 15 minutes
- Cook Time: 10 minutes
- Category: sides, all recipes
- Method: stovetop
- Cuisine: Asian, Chinese, Japanese
Did you love this tofu? What did you use it in? Leave me a comment! 🙂
- https://pubmed.ncbi.nlm.nih.gov/35241506/
- https://pubmed.ncbi.nlm.nih.gov/23919747/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2988534/
- ‘4https://www.pcrm.org/news/health-nutrition/soy-linked-breast-cancer-survival
- https://pubmed.ncbi.nlm.nih.gov/23919747/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1480510/
- https://nutritionfacts.org/2019/11/21/how-phytoestrogens-can-have-anti-estrogenic-effects/
- https://pubmed.ncbi.nlm.nih.gov/16157834/
- https://pubmed.ncbi.nlm.nih.gov/12191852/
Finally , a recipe to make tofu tasty ! While tofu does provide a great source of vegan protein and vitamins and minerals , by itself it can be quite bland . Fortunately , tofu can be made very tasty by following this simple recipe , and perhaps adding a few spices of your own .
Viva le soy ! !