World Tofu Day falls on July 26 this year. Versatile and packed with protein, tofu can be a secret ingredient in both omnivorous and vegetarian diets. The holiday is a chance to explore all of the ways you can enhance snacks, dinners and desserts with this nutritious plant-based protein.
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Tofu, made from soybeans, has long been a source of protein in Southeast Asia and among vegetarians worldwide. However, increased interest in meatless alternatives and international flavors sparks a growing interest in tofu recipes. Whether you are experienced with tofu or looking for tips to prepare it for the first time, World Tofu Day is the perfect time to get inspired.
A centuries-old ingredient finds new fans
The origins of tofu go back to the Western Han Dynasty in China, during 200 BCE. Since then, it has become a significant ingredient in Chinese cuisine. Chinese immigrants brought tofu to the United States in the 19th century, but it was the expansion of the American soybean industry in the 1960s and growing interest in vegetarianism that made tofu commonplace in the United States.
It’s estimated that global tofu sales totaled $3.12 billion in 2024, with an expected compound annual growth rate of 3.3% over the next five years. Vegans, vegetarians and flexitarians, those who seek out healthier or more sustainable meatless options, have fueled the market. Now, the variety of tofu options, innovative new recipes and the versatility of tofu make for meals that everyone will enjoy.
Understanding tofu types
Tofu is made from the curds of soy milk, similar to the process of making cheese. The curds are then pressed and molded into the standard, white block of tofu.
Although preparation is similar, there are several different types of tofu. Firm and extra-firm tofu have a low moisture content and hold their shape well when sautéed, grilled or baked. For this reason, firm tofus are the best choice for stir-fries, tofu nuggets and tofu slices on sandwiches. It is also the best for crispy tofu recipes.
Soft tofu has a higher moisture content and will break down more easily. Tofu scrambles, tofu crumbles and soups benefit from soft tofu. Silken tofu has the highest moisture content, making it smooth and custardy. You can blend silken tofu into sauces, smoothies and desserts for a creamy texture.
There is also a growing number of processed and prepared tofu products. Tofu crumbles that imitate ground hamburger and soyrizo spiced like Mexican chorizo are easy replacements for meat in your favorite recipes. Seasoned tofus, which are already marinated and cooked, are another hassle-free option for quickly prepping tofu at home.
Bringing global flavors to tofu
Tofu’s mild taste allows it to take on the flavor of whatever you cook it with, making it a versatile ingredient in dishes across cultures. Tofu in Indian and Thai curries carries the spice and flavor of the sauce it’s cooked in. In Korean sundubu jjigae, a spicy stew, extra soft tofu absorbs the broth and bold tastes of gochujang.
For another take on tofu, cajun tofu brings the warming flavors of paprika, cayenne, garlic and pepper to tofu. Sesame, soy sauce, honey, sriracha, buffalo sauce; whatever type of dish you’re craving, tofu can be the perfect base. Simply marinate the tofu before cooking it or add sauces to baked or fried tofu.
Substituting tofu in your favorite recipes
Swapping meat for tofu in a familiar dish can be an easy way to experiment with tofu. Crumbled or shredded tofu seasoned with chili powder, cumin and smoked paprika works well on tacos. Try making tofu tacos in place of chicken or beef. With all of your usual taco toppings, you may not even miss the meat.
Tofu also works well in dishes like lasagna or stuffed shells. You can make an easy ground beef replacement with tofu crumbles or use tofu blended with herbs in place of ricotta cheese for a vegan alternative. For plant-based barbeques, marinate chunks and skewer chunks of tofu for a meatless grilling alternative.
Protein-packed tofu desserts
Tofu, especially silken tofu, is a secret ingredient in many dairy-free desserts. Its creamy texture makes it a great base for mousse, pudding, smoothies, cream pies and cheesecake. It can also provide moisture in baked goods like cakes and muffins, as well as extra protein. Because of its neutral taste, you won’t be able to tell that tofu was a main ingredient.
If you’re craving global flavors, tofu-based sweets are common in East Asia. In China, douhua is a soybean pudding made with silken tofu. Available as both a savory and sweet dish, sweet douhua may have sugar in the tofu or a sugar syrup drizzled on top.
Secrets to preparing crispy, flavorful tofu
When trying tofu for the first time, the texture can be a turn off for some. In dishes that call for cubed or sliced tofu, the goal is often a crispy exterior with a smooth interior. Yet without the right preparation, the moisture in tofu can make it soggy.
Always start with a block of extra-firm or firm tofu if crispy tofu is your goal, pressing it to squeeze out excess water. There are purpose-built tofu presses, but placing your block of tofu between a few paper towels and a heavy pot will work as well. Press tofu for at least 10 minutes. An hour is even better if you have the time.
After pressing, cut the tofu into slices or cubes and marinate them. The easiest way to get the perfect crispy result is to make tofu in the air fryer, but you can also pan-fry tofu on the stove or bake it on a baking sheet. However you prepare it, be sure not to crowd the pan or air fryer basket to avoid steaming instead of crisping.
Celebrate tofu on World Tofu Day
World Tofu Day is more than a celebration of tofu. It’s a reminder of how adaptable and delicious plant-based foods can be. Whether you are new to tofu or have been cooking it for years, an inspiring new recipe can transform your appreciation for it. On July 26, get ready to transform a plain block of tofu into a culinary adventure.
Kristen Wood is an award-winning photographer, food writer, recipe developer and certified functional nutrition expert. She is also the creator of MOON and spoon and yum, a vegetarian food blog, and the author of “Vegetarian Family Cookbook,” “Fermented Hot Sauce Cookbook” and “Hot Sauce Cookbook for Beginners.” Her work has appeared in various online and print publications, including NBC, Seattle Times, ABC, Elle, Fox, CBS, Forbes, Chicago Sun-Times and more.