10+ Vegan Soft Tofu Recipes for Delicious and Healthy Meals

10+ Vegan Soft Tofu Recipes for Delicious and Healthy Meals

ByCook Fanatic Team Reading Time: 8 minutes

If you’re looking to explore delicious and healthy meals, vegan soft tofu recipes are a fantastic choice. These recipes are not only simple to make but also packed with flavor, making them perfect for any meal.

Soft tofu can be a versatile ingredient, suitable for a range of dishes from stir-fries to salads.

A bowl of soft tofu surrounded by fresh vegetables and herbs, with a variety of seasonings and condiments nearby

Incorporating soft tofu into your cooking can elevate your plant-based meals with its creamy texture and ability to absorb flavors. Whether you’re a seasoned cook or just starting, these recipes will help you enjoy the benefits of this healthy ingredient in creative ways.

1) Chili Garlic Silken Tofu

A bowl of chili garlic silken tofu surrounded by vibrant herbs and spices

Chili Garlic Silken Tofu is a quick and tasty dish perfect for a healthy meal. The soft tofu pairs well with a spicy garlic sauce, making it enjoyable and full of flavor. You can make it in just about 10 minutes!

To start, gather your ingredients. You will need fresh tofu, garlic, and some spices to create a delicious sauce. Serve it over rice for a complete meal.

Ingredients

  • 1 block (14-16 oz) of soft or silken tofu
  • 2 scallions, finely sliced
  • 1 tablespoon minced garlic
  • 2 tablespoons soy sauce
  • 1 tablespoon chili oil
  • 1 teaspoon sesame oil

Cooking Instructions

  1. Drain the tofu and cut it into cubes.
  2. In a bowl, mix garlic, soy sauce, chili oil, and sesame oil.
  3. Heat a pan over medium heat and add the tofu.
  4. Pour the sauce over the tofu and stir gently.
  5. Cook for 3-4 minutes until heated through.
  6. Top with sliced scallions before serving.

2) Spicy Vegetable Silken Tofu

A colorful array of spicy vegetables surrounds a delicate block of silken tofu, evoking a sense of freshness and vibrancy

This Spicy Vegetable Silken Tofu recipe is quick and easy. It’s perfect for a healthy meal that you can whip up in under 20 minutes. You’ll enjoy the mix of flavors and the soft texture of silken tofu.

Start by gathering your ingredients. You will need silken tofu, mixed vegetables like bell peppers and broccoli, soy sauce, garlic, and chili paste for that kick.

Ingredients

  • 14 oz (400 g) silken tofu
  • 1 cup mixed vegetables (bell peppers, broccoli)
  • 2 tablespoons soy sauce
  • 2 cloves garlic, minced
  • 1 tablespoon chili paste

Cooking Instructions

  1. Drain the silken tofu and gently pat dry.
  2. Heat a pan over medium heat.
  3. Add mixed vegetables and garlic, sauté for 3-4 minutes.
  4. Stir in soy sauce and chili paste.
  5. Carefully add the tofu, cooking for another 2-3 minutes.
  6. Serve hot with rice or noodles. Enjoy!

3) Korean-Style Soft Tofu

A bowl of steaming Korean-style soft tofu stew with vegetables and mushrooms on a wooden table

Korean-style soft tofu, or Sundubu Jjigae, is a delightful and spicy dish that’s easy to make at home. It features silky tofu cooked in a flavorful broth, often with vegetables and spices.

You can customize this dish by adding mushrooms or spinach for more texture and taste. The mix of sesame oil and gochugaru gives it a distinct Korean flavor that you will love.

This hearty stew can be served with rice for a complete meal. It’s perfect for warming up on chilly days.

Ingredients

  • 1 package of soft tofu
  • 2 tablespoons sesame oil
  • 2 tablespoons gochugaru (Korean red pepper flakes)
  • 3 cloves garlic, chopped
  • 1 large spring onion or 2 green onions
  • 2 cups vegetable broth

Cooking Instructions

  1. Heat sesame oil in a pot over medium heat.
  2. Add garlic and spring onions, cooking until fragrant.
  3. Stir in gochugaru and cook for about 30 seconds.
  4. Pour in vegetable broth and bring to a simmer.
  5. Gently add soft tofu and cook for 5-7 minutes.
  6. Serve hot with rice.

4) Vegan Tofu Egg Salad

A bowl of vegan tofu egg salad with diced tofu, colorful vegetables, and creamy dressing

Vegan tofu egg salad is a tasty and healthy alternative to traditional egg salad. It uses soft or silken tofu to create a creamy texture. You won’t miss the eggs at all!

Start by mashing the tofu in a bowl. Then mix it with vegan mayonnaise, mustard, and seasonings like garlic powder. You can also add fresh ingredients like chopped celery for a nice crunch.

Serve this salad on your favorite bread or as a topping on greens. It’s perfect for sandwiches or as a light snack.

Ingredients

  • 1 block soft or silken tofu
  • ¼ cup vegan mayonnaise
  • 2 tablespoons mustard
  • ½ stalk celery, diced
  • ½ teaspoon garlic powder
  • Salt and pepper to taste

Cooking Instructions

  1. Drain and mash the tofu in a bowl.
  2. Mix in the vegan mayonnaise and mustard.
  3. Stir in the diced celery and garlic powder.
  4. Season with salt and pepper. Enjoy!

5) Silken Tofu Dressing

A bowl of silken tofu dressing being drizzled over a colorful salad of fresh vegetables

Silken tofu dressing is a creamy and healthy addition to your meals. It’s great for salads or as a dip. You can easily blend it with various flavors to match your taste.

You might try a simple recipe with silken tofu, lemon juice, and fresh herbs. Mix in some garlic for extra flavor. This dressing is light yet satisfying.

Another option is a spicy version with sriracha. Combine silken tofu, sriracha, and a few spices for a quick dressing that adds a kick to your salads.

Feel free to explore different ingredients like honey or olive oil. You can make it sweet or savory depending on what you like.

Ingredients

  • 1 cup silken tofu
  • 2 tablespoons lemon juice
  • 1 tablespoon fresh herbs (like parsley or cilantro)
  • Salt and pepper to taste
  • Optional: garlic or sriracha

Cooking Instructions

  1. Place silken tofu in a blender.
  2. Add lemon juice and herbs.
  3. Blend until smooth.
  4. Season with salt, pepper, and any optional ingredients.
  5. Serve immediately or store in the refrigerator.

6) Silken Tofu Mac and Cheese Sauce

A creamy, velvety sauce being poured over a steaming bowl of macaroni, with chunks of silken tofu scattered around

Silken tofu mac and cheese sauce is a creamy and delicious alternative to traditional cheese sauces. It’s easy to make and can be ready in just a few minutes. This dish is perfect for a cozy dinner.

To start, you need silken tofu for a smooth texture. Mixing it with nutritional yeast adds a cheesy flavor without using dairy. You can also add lemon juice or miso for extra zest.

This sauce pairs well with your favorite pasta. Just blend the ingredients until smooth, warm it gently, and mix it with cooked pasta.

Ingredients

  • 1 block silken tofu
  • 1/3 cup nutritional yeast
  • 1 tablespoon miso (or soy sauce)
  • 1 tablespoon lemon juice
  • Salt and pepper to taste

Cooking Instructions

  1. Drain the silken tofu and place it in a blender.
  2. Add nutritional yeast, miso, lemon juice, salt, and pepper.
  3. Blend until smooth.
  4. Warm the sauce in a saucepan over low heat.
  5. Mix with cooked pasta and serve.

7) Silken Tofu Scramble

A bowl of silken tofu scramble with colorful vegetables and herbs, surrounded by ingredients like tofu, bell peppers, and spinach

Silken tofu scramble is a delicious and easy vegan breakfast option. It’s soft, fluffy, and mimics the texture of real scrambled eggs. You can whip it up in about 15 minutes, making it perfect for busy mornings.

To make the scramble, you start with soft or silken tofu. This type of tofu has a creamy texture that makes your dish light and airy. Season it with your favorite spices, like turmeric and paprika, to enhance the flavor.

You can add vegetables such as spinach, bell peppers, or onions for extra nutrition. Serve it on toast or with a side of avocado for a complete meal.

Ingredients

  • 1 block silken tofu
  • 1 tablespoon olive oil
  • 1 teaspoon turmeric
  • 1 teaspoon paprika
  • Salt and pepper to taste
  • Optional: diced vegetables (spinach, bell peppers, onions)

Cooking Instructions

  1. Heat olive oil in a pan over medium heat (350°F or 175°C).
  2. Drain and crumble the silken tofu into the pan.
  3. Add turmeric, paprika, salt, and pepper.
  4. Stir in any optional vegetables.
  5. Cook for 5-7 minutes until heated through.

8) Silken Tofu Pasta

A bowl of creamy silken tofu pasta with fresh herbs and cracked black pepper on a rustic wooden table

Silken tofu pasta is a simple and creamy dish that you can prepare in no time. It makes a great vegan alternative to traditional sauces. You’ll love how rich and delicious it tastes while adding tons of protein.

To make the sauce, blend silken tofu with garlic, nutritional yeast, and your choice of seasonings. This creates a smooth and creamy texture. You can also add cooked vegetables or mushrooms for extra flavor.

Cook your favorite pasta as directed. After draining, toss it with the silken tofu sauce. This recipe is quick and easy, perfect for busy weeknights.

Ingredients

  • 1 block silken tofu
  • 2 cloves garlic
  • 3 tablespoons nutritional yeast
  • Salt and pepper to taste
  • Cooked pasta of your choice

Cooking Instructions

  1. Drain the silken tofu and place it in a blender.
  2. Add garlic, nutritional yeast, salt, and pepper.
  3. Blend until smooth and creamy.
  4. Cook your pasta according to package directions.
  5. Drain the pasta and mix with the sauce.
  6. Serve warm and enjoy!

9) Silken Tofu Soup

A steaming bowl of silken tofu soup with vibrant vegetables and fragrant herbs

Silken tofu soup is a warm and comforting dish you can enjoy any time. It features soft, silky tofu that blends well with flavorful broth and vegetables. You can customize it with your favorite seasonal ingredients.

For the broth, you can use vegetable stock and add some spices for a delicious kick. Ingredients like garlic and ginger enhance the taste and make the soup aromatic.

This dish is quick to prepare, making it perfect for a weeknight meal. It typically takes about 30 minutes to cook, so you can enjoy it in no time!

10) Silken Tofu Breakfast Smoothie

A glass filled with a creamy silken tofu breakfast smoothie, surrounded by fresh fruits and a sprinkle of oats

Making a silken tofu breakfast smoothie is quick and easy. This smoothie is creamy, nutritious, and perfect for busy mornings. The silken tofu adds protein without a strong taste.

You can customize your smoothie with your favorite fruits. For a sweet touch, add a banana or a handful of berries. A bit of almond milk helps blend everything smoothly.

Feel free to add some spinach for extra nutrients. A dash of cinnamon or vanilla can also enhance the flavor. Enjoy this healthy start to your day!

Ingredients

  • 1 cup silken tofu
  • 1 banana or 1 cup mixed berries
  • 1 cup almond milk
  • 1 tablespoon honey or maple syrup (optional)
  • A pinch of cinnamon (optional)

Cooking Instructions

  1. Place all ingredients in a blender.
  2. Blend until smooth and creamy.
  3. Pour into a glass and enjoy immediately.

Similar Posts