Hi! I wanted to post some step-by-step instructions on how to prepare a basic tofu for soups, curry, stir-fry’s etc. I realized I use this basic tofu in many of my recipes but I’ve never done a post on exactly HOW I prepare tofu.

Tofu is a controversial food. And I like to stay out of controversy whenever possible! Basically, some people like to hate on tofu because some tofu is made out of GMO soybeans and supposedly it can raise estrogen levels.
On the flip side, organic tofu is not made with GMO soybeans and many doctors recommend tofu because it’s good for heart health and it’s a great source of protein.
I also know that you have to eat A LOT of soy products before it does anything to your estrogen levels.
Like all foods, moderation is key. I will go months without eating any tofu at all, and then sometimes I have it on a regular basis for a month straight. Like now. This is the fourth week in a row I’ve made coconut curry soup. I can not get enough of it. This week I put broccoli in it instead of green beans. I know, I’m really living on the edge here!

Step 1: start with a pound of extra firm or firm tofu, the refrigerated kind, NOT the shelf stable stuff. We just got a Trader Joe’s here in Salt Lake and they have this incredible, Organic High Protein Tofu (probably the reason I’ve been eating it for a month straight).

Step 2: Preheat a large frying pan over medium high heat (a 6 on my stove) and place a little olive oil in the pan. Just enough so the tofu won’t stick.

Step 3: Get out your large cutting board and place the unwrapped tofu on the cutting board. Slice it into approx 1/4 inch – 1/2 inch slices, depending on your preference.

Step 4: Now slice the other way so you end up with tofu strips.

Step 5: Turn those strips into cubes and do the same for the entire chunk of tofu. Place all cubes in the preheated pan.

Step 6: Coat the tofu in the heated olive oil and cook for several minutes. I highly recommend one of these splatter covers for your pan so you don’t end up with oil splattered everywhere.

Step 7: Cook the tofu until it starts to turn a golden color on some sides, like this. It will only take 5-10 minutes to get to this point.

Step 8: Sprinkle the tofu with some tamari or soy sauce. Just enough to get each piece evenly coated. Not so much there is standing sauce in the pan.

Step 9: Continue cooking with the splatter guard on for another 5-10 minutes, stirring occasionally to get the tofu evenly browned.

It will look like this when it’s done.

I will leave you with this photo of Lilly. She was riding shotgun in her carseat over the weekend. Best co-pilot ever. We were getting gas. 🙂