Pan Fried Tofu

Tofu, also known as bean curd, is a popular ingredient in vegan and vegetarian diets due to its versatility and nutritional benefits. Made from condensed soy milk that is pressed into solid white blocks, tofu serves as an excellent source of protein, iron, and calcium. Its mild flavor and ability to absorb the taste of accompanying ingredients make it suitable for savory dishes like stir-fries, soups, and curries, as well as sweet treats like smoothies and desserts. Whether silken, soft, firm, or extra-firm, tofu offers a blank canvas for culinary experimentation, making it a staple in plant-based cooking worldwide.addition to ramen, stir fry, fried rice, salads and nourish bowls. I make this ahead of time and keep it in the fridge for a ready to go protein.

I love to pan fry tofu. I always buy firm or extra firm tofu and put it into the freezer immediately after getting home from the grocery store. When I want to use it I just take a block out of the freezer and put it in the fridge to thaw. You can also thaw it in the microwave if you forget to take it out of the freezer.

You can squeeze a lot of the water out of the tofu block when it’s been frozen and thawed. I just gently squeeze the block with my hands over the sink but you can use a tofu press if you like.

Once you get out as much water as you can without damaging the tofu too much, You can put it on a cutting board and cut it into the size and shape of pieces you want.

For this recipe you will need the following ingredients:

1 block of tofu pressed and diced

2 Tablespoons of soy sauce

2 Tablespoons of water

1 teaspoon of sugar

a drizzle of sesame oil

You can press tofu in a tofu press or by placing it between two cutting boards and adding some weight on top. Press it for at least 1/2 hour. Also you don’t actually have to press the tofu if you don’t mind a spongier texture. You can simply pat it dry and dice it into about 1 inch pieces. If you have frozen and then thawed your tofu you don’t have to press it for half an hour. Just squeeze out the excess water and move on.

In a small bowl whisk the water, soy sauce and sugar until the sugar is melted. Add the drizzle of sesame oil.

Put the diced tofu in a frying pan with the sauce you just made and cook it over medium heat until it’s all heated through and the sauce becomes reduced and a bit sticky. If you don’t want to make your own sauce you can buy a bottle of sauce that you like and pan fry the tofu in that. You might want to add a tablespoon or two of water to the store bought sauce to help it sink into the tofu more.

Once your sauce has completely reduced and is fully coating the tofu pieces, take them out of the pan and set them aside to cool. You can store these in the fridge for several days in an air tight container.

I use this same sauce and cooking technique to pan fry vegan hot dogs. I think it gives them a much better flavor and you can dice them up for stir fry, fried rice or even tofu scramble. It makes a nice substitute for bacon or sausage. I have been known to use them on pizza. The pizza pictured below is a quick lunch I like to make by using a flour tortilla as a pizza crust.

I put the pan fried tofu in a lot of things to boost the protein content and make dishes more satiating. I like to eat it on a breakfast sandwich or put it in ramen. I’ll often add it to a bowl of rice or other grain bowl. However you decide to use it, I hope you enjoy it and make it a part of your weekly meal prep as I do!