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Meatless Monday: Tofu for Lunch, Dinner, and Dessert


Tofu is the star of many a meatless meal. Learn why you should be cooking with this soy standout, and try it in one of these delicious, protein-rich dishes.

Those who are new to cooking with tofu may view this squishy soy product with confusion and dismay. Really, though, tofu is a versatile ingredient that can replace meat in almost any type of dish. Tofu also tastes pretty darn good in creamy desserts.  

Why is tofu so amazing? Well, it takes on the flavour of spices and marinades, making it a versatile virtuoso in the kitchen. Its protein content is nothing to scoff at, either; just one-quarter block of firm tofu contains 13 grams of protein. (However, protein amounts will vary depending on the type of tofu, with firmer varieties having the most.)

Tofu types

Before we get to the recipes, here’s a quick refresher on the most common types of tofu and the best ways to use them. Regardless of which type you’re using, remember to steer clear of genetically modified soy by choosing organic tofu.

  • Silken tofu is smooth and creamy, so it’s perfect in puddings, dips, and even pies.
  • Soft tofu has less moisture than silken tofu, but is still somewhat soft. This type can be crumbled and used in place of cheese, scrambled eggs, or ground meat. Tofu tacos, anyone?
  • Firm or extra-firm tofu is the firmest of the bunch, and therefore the most reminiscent of meat. Try it in stir-fries, stews, or other meals that call for strips or cubes of tofu, as this type is most likely to hold its shape.

Tofu recipes

Now that we’re all tofu-choosing pros, let’s get to the best part—Meatless Monday recipes!






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Matthew Kadey, MSc, RDMatthew Kadey, MSc, RD