Tofu is the fourth most-hated food in the U.S., according to a recent YouGov survey. The only things Americans recoil from more are liver, anchovies, and sardines. Not exactly the best company. But what tofu has going for it that those pungent misfits don’t is that it can disappear into almost anything, which means it’s way more likely you can convert a soy skeptic than someone who turns their nose up at tinned fish.
And, from a strictly climate POV, Americans could stand to get on the tofu bandwagon. On a gram-for-gram basis, the greenhouse emissions associated with making 100 grams of protein in tofu form are 1/25th those of making an equivalent of beef. But, for anyone who’s new to the ‘fu, it’s probably advisable to work your way up to downing a soy-based sandwich. If you’re turned off by tofu’s taste or texture, it’s a good idea to start with using it to replace dairy or eggs instead of to replace meat.
The key? Silken tofu. Unlike firm tofu varieties, these blocks have silky smooth appearance and a custardlike consistency that’s ideal for dishes where creaminess is the goal, from smoothies and sauces to dips and desserts. It’s a nutritious workhorse that requires basically zero prep, comes in many shelf-stable varieties, and is a prime target for tofu beginners.
Best-ever dairy-free corn muffins
Our version of a classic corn muffin uses our favorite nondairy butter and blended silken tofu, which serves as a faux “buttermilk” once combined with lemon juice or vinegar. It also adds moisture and a bit of protein. We also tap maple syrup in lieu of sugar for sweetness without steering into cupcake territory. Trust us: they’re gooooooood.
Miso-vodka pasta
Vodka sauce is typically made with a healthy pour of heavy cream. This version replaces the dairy with silken tofu, but retains the signature richness of the real deal. In place of Parmesan, we added miso paste (for an umami boost) and some nutritional yeast (for cheesiness).
Eggless kuku sabzi (Persian herb frittata)
Kuku sabzi is filled to the brim with herbs like mint, dill, and parsley, and studded with walnuts and barberries. The ratio of greens to egg leans heavily toward the greens, so it’s a good recipe to use an egg swap. Our version uses silken tofu for moisture and binding and chickpea flour for flavor and structure—which makes for a perfectly sliceable kuku.
Caesar pasta salad
This dairy-free take on a caesar was designed with mostly pantry staples. The dressing taps silken tofu for creaminess (and a protein boost), capers for tang, and nutritional yeast for cheesiness and umami. It all comes together in the blender in seconds before it’s ready to bathe a bowl of greens, pasta, or, in our case, both. It’s the best of both worlds—and gets even tastier on day two.
Smoky tofu special sauce
This “dump it all in the blender and go” recipe is super speedy and features some of our favorite plant-based pantry essentials; it goes well on anything from burgers to grilled veggies, and it makes a delish dressing for potato salad. It’s smoky, slightly sweet, and extremely addictive thanks in part to one of our favorite umami weapons: sundried tomatoes.
