Each Friday during Lent, the dailySpark is featuring a different meat-free main dish. Whether you observe Lent or not, we can all benefit from learning about alternate, affordable proteins.

Few foods are as polarizing as tofu.

Say the word and watch as noses crinkle or mouths water.

I fall on the tofu lover side of the spectrum, but I think we might be of the minority.

Tofu, also known as soybean curd, is made by soaking, boiling, blending and straining soybeans, then adding a coagulating agent and pressing it. Think of it like this: Cheese is to milk as tofu is to soymilk.

Really whets the appetite, doesn't it?

Scratch that.

Think of tofu as the other white meat. Like chicken, it's a versatile protein, a blank canvas on which to test your culinary prowess. I substitute tofu in just about every chicken recipe I have.

3-4 ounces grilled chicken
3-4 ounces sautéed or grilled tofu

Ta-da!

I've got a few tofu tricks and tips. I'm pretty sure I can convert you. In fact, I bet you a SparkGoodie that you will at least like, if not love, tofu after you try some of these tips. (P.S. Did I mention that it's cheap? A 15-ounce package yields five servings for under $2! That's enough of a reason for this frugal foodie.)



The key to good tofu is knowing how to transform that watery blob of quivering protein into something palatable.

There are basically two kinds of tofu: Soft and Firm. (You might notice that I'm recycling the material below from our article Tofu 101.)

Soft Tofu
This is tofu that has a much softer texture. "Soft" or "Silken" varieties are good for making smoothies, pudding, soups, or any other creamy dish—just scoop it straight from the package into the blender or mixing bowl. Like firm tofu, it takes on the flavor of its respective dish, is available in both refrigerated and shelf-stable packages, and should be stored in the fridge after opening.
Try one of these soft tofu recipes.
I use soft tofu in a delicious Korean stew called soon dubu jjigae (soft tofu stew).
You could also use it in soups. It's great in tomato or broccoli soup, either in chunks or blended in.
It's also good "scrambled" with a bit of turmeric, garlic and soy sauce (to taste). I add chopped peppers and onions and cook like scrambled eggs.

Firm Tofu
This is tofu that has a firm texture. You’ll find "Firm" and "Extra-Firm" styles, but actual textures vary greatly by brand. Firm style tofu is best for stir-fries or for replacing meat in a recipe. The best thing about these varieties is that they take on the flavor of the dish into which they are incorporated. So you can spice, sweeten, or marinate to your heart's content—you decide the flavor. Firm varieties of tofu are available in both refrigerated and shelf-stable packages. Just open, drain the water, slice, and cook as desired. If you don’t use the whole block at once, cover the rest with water and store (tightly covered) in the refrigerator for up to five days, changing the water daily.

Firm tofu is versatile! Here are some of my favorite recipes:
The World's Best, Easiest Tofu
Jamaican Jerk Tofu
Honey-Glazed Tofu

As I said before, you can use firm tofu in place of chicken in almost any recipe. I grill it (spritz with nonstick spray) and then coat it in BBQ sauce, sauté it with vegetables for a quick stir-fry, bread it and bake it with tomato sauce and cheese for tofu Parmesan.

Tofu is good in "stroganoff' dishes, in tacos and cooked like chicken or veal piccatta. Top it with the sauce of your choice!

Dust it with Old Bay, poultry seasoning or lemon pepper and bake or broil.

Serve with baked potatoes and broccoli for a fast, comforting meal.

You can even cut it into "nuggets," then bread and bake them. Dunk them in your sauce of choice. Swap thinly sliced and sautéed tofu on sandwiches and use it to top salads, too!

There is also flavored tofu. I'd rather season my own and save some money, but the flavored varieties are appealing for tofu neophytes. I am a HUGE fan of smoked tofu, which I use on sandwiches, in burritos and sliced straight from the package!

Three Terrific Tofu Tips:

Press it. Tofu is packed in water, which needs to be drained before using. I also recommend pressing it. Slice it, then place on a lift-free dish towel and top with another towel. Press the water from the tofu for a crispier finished product.

Freeze it. Freezing the thawing tofu changes the texture. It becomes denser and chewier. I crumble and sauté thawed blocks of tofu with onions and garlic, then throw them into tomato sauce, chili or soup. It adds a texture similar to ground meat or soy "crumbles."

Crisp it. When sautéed with a bit of nonstick cooking spray or broiled in the oven, tofu gets slightly crispy and crunchy on the outside just like meat does. The texture makes a big difference in the taste. Note: Use just a bit of oil because tofu is like a sponge; it will soak up as much oil as you give it!

While I don't expect to make everyone into a tofu convert, I do hope to sway a few opinions about this multipurpose protein.

Try it, like it, and I'll send you a SparkGoodie (while supplies--meaning my SparkPoints--last)!

Pick a side: Tofu lover or loather? Will you give it one last try? If you're a tofu lover or liker, how do you cook it?