Not sure what to serve with your tofu? There's lot of different sides that go well with tofu. Tofu is a versatile plant-based protein source that can be eaten with grains (rice, quinoa, barley, and more), pasta, veggies (stir fry, air fried, roasted, and more), on top of salads, and in buddha bowls.
You can combine different sides to create a balanced meal of a protein, grain, and vegetable.
Want some tasty ways to cook tofu? Try out these recipes
Tofu can be eaten in many ways such as raw, pan-fried, baked, air-fried, or boiled. Cooking your tofu is a popular method to obtain a crispy exterior. A common practice is to press your tofu to remove excess moisture and improve the texture. Coat your tofu in a small amount of cornstarch, air fry or pan-fry until crispy, then coat in a delicious sauce.
Tofu is a popular plant-based protein source made from soybeans that has a lot of nutritional and health benefits. Tofu is an excellent source of protein and contains all 9 essential amino acids. It is also rich in iron, calcium, magnesium, and B-vitamins (some are fortified with Vitamin B12). Tofu is low in saturated fat and may help lower your cholesterol.
However, it's important to note that like any food, moderation and variety are key. While tofu has many benefits, relying solely on tofu for all your nutritional needs may not provide the necessary variety of nutrients your body requires.
According to studies, a high volume consumption of tofu and spinach together can increase your risk of kidney stones. Tofu and spinach contain calcium and oxalic acid respectively and the combined can form kidney stones. If you have a history of calcium oxalate kidney stones, you should avoid soy products like tofu or spinach.
There are lots of options for grains to serve with tofu. For faster cooking, try using an Instant Pot.
Try out some of these tasty recipes:
- Instant Pot Cilantro Lime Rice
- Cauliflower Rice
- Quinoa Risotto with Butternut Squash and Greens
- Instant Pot Mexican Rice
- StoveTop Jasmine Rice
- Garlic Basmati Rice
- Forbidden Rice
- Lebanese Rice with Vermicelli
- Mango Fried Rice
Tofu is a delicious addition to pasta. It adds more protein to your dish and the tofu absorbs the sauce well.
- Asian noodle dishes
- Cold pasta salads
- Thai noodles dishes
- And more!
Try out some of these amazing pasta recipes:
- Noodle Bowl
- Udon Stir Fry
- Vegan Drunken Noodles
- Vegan Peanut Noodles
- Pad Woon Sen (Glass Noodles)
- Miso Peanut Noodles
One of the best sides with tofu is a delicious, crisp veggie. You can use stir fried, roasted, or air-fried veggies.
Some of the best veggies with tofu include:
- Red Pepper
- Green Beans
- Brussel Sprouts
- Bok Choy
- and many more!
Try out one of these delicious vegetable sides:
- Easy Green Beans & Broccoli Stir Fry
- Roasted Carrots & Asparagus with Lemon & Thyme
- Crispy Thai Brussel Sprouts
- Zesty Zucchini Stir Fry
- Bok Choy Stir Fry
- Stir Fry Veggies
- Lemon Herb Roasted Asparagus
- Vegan Steamer Recipes (lots of veggie recipes)
- Roasted Zucchini & Broccoli with Lemon & Garlic
Tofu is a great addition on top of a salad or mixed into a refreshing pasta or quinoa salad. It adds a lot of protein with 22g per serving!
- Cold pasta salad
- Cold grain salad
- Green salad
Try one of these healthy, delicious salads:
- Chopped Vegetable Salad with Peanut Dressing
- Pesto Orzo Salad with Sundried Tomatoes
- Avocado Quinoa Salad with Creamy Lemon Dressing
- Asian Pasta Salad
- Healthy Quinoa Salad
- Chik-Fil-A Kale Krunch Salad
- Strawberry Balsamic Tofu Pasta Salad
A buddha bowl is a balanced nutritious bowl often composed of a grain, vegetable, protein, and often a yummy sauce. Tofu is a great addition to a buddha bowl and can be transformed into many different flavors.
Try out one of these mouthwatering buddha bowl recipes:
- Moroccan Sweet Potato Nourish Bowl
- Vegan Poke Bowl
- Vegan Mediterranean Bowl
- Buffalo Chickpea Buddha Bowl
- Crispy Asian Tofu Buddha Bowl
Top Tofu Recipes:
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