10+ Vegan Soft Tofu Recipes for Deliciously Healthy Dishes

Soft tofu is a versatile ingredient that can elevate many vegan dishes. In this article, you’ll discover how to create delicious and healthy meals using soft tofu. Whether you’re new to cooking with tofu or looking for fresh ideas, these recipes will inspire you to get creative in the kitchen.

From creamy dressings to hearty stews, soft tofu can easily take on different flavors and textures. Explore various ways to incorporate this plant-based protein into your meals, making your diet both tasty and nutritious. Enjoy experimenting with these vegan soft tofu recipes!

Spicy Thai Tofu Soup

Spicy Thai Tofu Soup is a delicious and warming dish. With flavors from red Thai chili paste and creamy coconut milk, it’s sure to satisfy your taste buds.

You can customize the soup by adding vegetables like bok choy and any noodles you prefer. This recipe uses silky tofu for added protein and texture.

To make the soup, start by heating some oil in a large pot over medium heat. Add chopped onions, garlic, and ginger for a fragrant base. Stir in the chili paste and cook for a minute.

Then, pour in coconut milk and vegetable broth, bringing it to a simmer. Add your tofu and veggies, cooking until everything is tender. Serve warm, and enjoy every spoonful!

Ingredients

• 3 cups vegetable broth
• 1 can (13.5 oz) coconut milk
• 1 block of silken tofu, cubed
• 1 cup bok choy, chopped
• 2 tablespoons red Thai chili paste
• 1 onion, chopped
• 2 cloves garlic, minced
• 1-inch piece ginger, grated
• 2 tablespoons oil
• Noodles of your choice (e.g., ramen)

Cooking Instructions

1. Heat oil in a large pot over medium heat (about 350°F or 175°C).
2. Add chopped onion, garlic, and ginger. Sauté until fragrant.
3. Stir in the red Thai chili paste and cook for 1 minute.
4. Pour in vegetable broth and coconut milk. Bring to a simmer.
5. Add cubed tofu and chopped bok choy. Cook until tender.
6. Serve warm with your favorite noodles.

2) Vegan Mapo Tofu

Vegan Mapo Tofu is a delicious and spicy dish that is perfect for tofu lovers. Traditionally, this recipe includes pork, but you can easily make it vegan by using mushrooms instead. Shiitake mushrooms add a nice texture and rich flavor.

Start by using medium-firm or soft tofu for the best results. When cooked, it becomes creamy and absorbs the sauce well. For a bit of heat, don’t skip the doubanjiang, a spicy chili bean paste.

You can serve this dish over rice for a satisfying meal. It’s not only quick to make but also packed with flavor.

Ingredients

• 1 block of soft or medium-firm tofu
• 1 cup of diced shiitake mushrooms
• 2 tablespoons doubanjiang (chili bean paste)
• 1 tablespoon soy sauce
• 1 tablespoon cornstarch mixed with 2 tablespoons water
• ⅔ cup vegetable broth or water
• Optional: Sichuan peppercorns

Cooking Instructions

1. Cube the tofu gently.
2. In a pan, stir-fry the mushrooms until soft.
3. Add doubanjiang and soy sauce, stirring well.
4. Pour in the broth and let it simmer for 1 minute.
5. Add the cornstarch mixture and stir until thick.
6. Gently fold in the tofu and heat through. Serve hot.

3) Silken Tofu Smoothie

A silken tofu smoothie is a delicious way to boost your protein intake. Silken tofu has a creamy texture that makes your smoothie rich and satisfying. It’s also a great option for those on vegan or dairy-free diets.

To make your smoothie, simply blend silken tofu with your favorite fruits and a bit of liquid. Bananas, berries, and almond milk work well together. You can also add some spinach for extra nutrients without changing the flavor much.

The result is a nutritious drink that’s perfect for breakfast or a snack. Enjoy it right after blending for the best taste and texture.

Ingredients

• 6-8 oz (170-225 g) silken tofu
• 1 banana
• 1 cup (150 g) mixed berries
• 1 cup (240 ml) almond milk

Cooking Instructions

1. Add the silken tofu, banana, mixed berries, and almond milk to a blender.
2. Blend on high until smooth and creamy.
3. Pour into a glass and enjoy!

Tofu Chocolate Mousse

Tofu chocolate mousse is a delightful dessert that’s both creamy and rich. It is perfect for anyone looking for a vegan treat that’s easy to make. You can whip this up quickly with soft or silken tofu.

Start by blending silken tofu with melted dark chocolate. You can sweeten it with maple syrup or another sweetener of your choice. It takes just a few minutes to combine everything smoothly.

Once mixed, chill the mousse in the refrigerator. This helps it set and enhances the flavor. You can serve it with fresh fruit or a sprinkle of cocoa powder on top.

For a fun twist, add a splash of vanilla extract for extra flavor.

Ingredients

• 1 block silken tofu
• 1 cup dark chocolate (vegan)
• 2 tablespoons maple syrup
• 1 teaspoon vanilla extract (optional)

Cooking Instructions

1. Melt the dark chocolate in a microwave or double boiler.
2. In a blender, combine the silken tofu, melted chocolate, and maple syrup.
3. Blend until smooth.
4. Pour into serving bowls and chill for at least 30 minutes.
5. Serve with toppings if desired.

5) Crispy Tofu Tacos

Crispy tofu tacos are a delicious and fun meal you can easily make at home. Start by pressing firm tofu to remove excess moisture. Once pressed, you can cut it into small cubes.

Season the tofu with your favorite spices. You can use chili powder, cumin, and paprika for a tasty kick. Cook the tofu in a skillet over medium heat until it becomes golden and crispy.

To build your tacos, warm up small corn tortillas. Layer the crispy tofu on each tortilla. Top them with fresh avocado slices, chopped cilantro, diced onion, and shredded cabbage. A drizzle of chipotle mayo adds a nice touch.

These tacos are perfect for a family dinner or a fun taco night with friends.

Ingredients

• 1 block firm tofu
• 1 avocado
• Fresh cilantro
• 1 small onion
• Shredded cabbage
• Chipotle mayo (or sauce)
• Corn tortillas
• Chili powder, cumin, and paprika (to taste)

Cooking Instructions

1. Press the tofu to remove moisture.
2. Cut the tofu into small cubes.
3. Season with chili powder, cumin, and paprika.
4. Cook in a skillet over medium heat until crispy.
5. Warm tortillas in a pan.
6. Assemble tacos with tofu and toppings.

6) Savory Tofu Stir-fry

Making a savory tofu stir-fry is quick and easy. You’ll love how colorful and tasty this dish is. It’s a great way to enjoy vegetables and protein together.

Start by pressing your soft tofu to get rid of excess moisture. Cut it into cubes and sauté in a skillet until golden. Next, add your favorite vegetables like bell peppers, broccoli, or snap peas.

Season the stir-fry with soy sauce and a bit of sesame oil for extra flavor. You can also add garlic or ginger for a zesty kick. Stir everything together until the veggies are tender but still crisp.

Serve this dish over rice or noodles for a filling meal. It’s perfect for leftovers too!

Ingredients

• 1 block soft tofu
• 2 cups mixed vegetables (e.g., bell peppers, broccoli, snap peas)
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 1 clove garlic (optional)
• Cooked rice or noodles

Cooking Instructions

1. Press the tofu and cut it into cubes.
2. Heat a skillet over medium heat.
3. Add tofu cubes and sauté until golden.
4. Add mixed vegetables and stir-fry until tender.
5. Pour in soy sauce and sesame oil; mix well.
6. Serve over rice or noodles.

Tofu Scramble Breakfast Wrap

A tofu scramble breakfast wrap is a delicious and filling way to start your day. It combines soft tofu with veggies and spices, all wrapped in a tortilla.

To make it, you can use silken or soft tofu for a creamy texture. Sauté your favorite vegetables like bell peppers, onions, or spinach. Then, add the tofu and season it with spices like turmeric, salt, and pepper.

Warm a tortilla and place a generous portion of the tofu mixture inside. Roll it up tightly, and your tasty wrap is ready to eat. You can also add avocado or salsa for extra flavor.

Ingredients

• 1 cup soft or silken tofu
• 1 small bell pepper, diced
• 1 small onion, diced
• 1 cup spinach
• 1 teaspoon turmeric
• Salt and pepper to taste
• 1 large tortilla

Cooking Instructions

1. Heat a non-stick skillet over medium heat.
2. Add diced bell pepper and onion; sauté for 3-4 minutes.
3. Add spinach and cook until wilted.
4. Crumble in tofu and add turmeric, salt, and pepper.
5. Cook for 5-7 minutes, stirring often.
6. Place the mixture in the tortilla and roll it up.
7. Serve warm and enjoy!

Tofu and Spinach Lasagna

Tofu and spinach lasagna is a delicious and comforting dish. Soft tofu creates a creamy texture without any dairy, while the spinach adds a healthy touch and vibrant color.

Start by pressing the tofu to remove excess moisture. Once drained, crumble it into a bowl. Mix in your favorite herbs and seasonings for flavor. Adding garlic and onion can enhance its taste.

In a baking dish, layer marinara sauce, noodles, tofu mixture, and spinach. Repeat these layers until you reach the top. Finish with a layer of marinara sauce for a tasty finish.

Bake at 375°F (190°C) for about 30–35 minutes. Let it cool slightly before slicing. This simple recipe is perfect for meal prepping or sharing with friends.

Ingredients

• 1 pound soft tofu
• 2 cups fresh spinach (or 1 package frozen, thawed)
• 2 cups marinara sauce
• 9 lasagna noodles
• 1 clove garlic, minced
• 1 onion, chopped
• Salt and pepper, to taste

Cooking Instructions

1. Preheat oven to 375°F (190°C).
2. Press and crumble the tofu.
3. Mix tofu with herbs, garlic, and onion.
4. In a baking dish, layer marinara sauce, noodles, tofu, and spinach.
5. Repeat layering until all ingredients are used.
6. Finish with marinara sauce on top.
7. Bake for 30–35 minutes.
8. Let cool, slice, and serve.

Tofu and Mango Salad

Tofu and mango salad is a refreshing dish that combines the creaminess of soft tofu with the sweet, juicy flavor of mango. This salad is not just tasty, but also packed with nutrients.

Start by preparing your tofu. Cook it until it’s golden brown. You can pan-fry or bake it to add a nice texture to the salad.

Next, prepare your mango and other fresh ingredients. You can add avocado, lime juice, and cilantro for extra flavor. These ingredients complement the tofu perfectly.

Mix everything together in a bowl. You’ll enjoy the combination of soft tofu and the sweet mango pieces. Drizzle some dressing over the top to enhance the taste.

This salad works great as a light meal or a side dish. It’s colorful and perfect for any occasion.

Ingredients

• 1 cup soft tofu
• 1 ripe mango, diced
• 1 avocado, diced
• Juice of 1 lime
• Fresh cilantro, chopped
• Salt, to taste

Cooking Instructions

1. Heat oil in a pan over medium heat (350°F or 180°C).
2. Cook the tofu for 8–10 minutes until golden.
3. In a bowl, combine the diced mango, avocado, lime juice, and cilantro.
4. Gently fold in the cooked tofu.
5. Season with salt and serve.

10) Baked Tofu with Vegetables

Baked tofu with vegetables is a delicious and healthy vegan dish you can easily make at home. This recipe combines soft tofu and colorful veggies, providing plenty of flavor and nutrients.

Start by preheating your oven to 400°F (204°C). Cut the soft tofu into cubes and press to remove excess water.

Combine the tofu with your favorite vegetables, such as bell peppers, broccoli, and carrots. Toss everything in olive oil and seasoning to taste.

Bake on a sheet pan for about 15 minutes. Then, turn the tofu and veggies and bake for another 15 minutes, or until everything is tender and slightly crispy. Enjoy it hot!

Ingredients

• 1 block soft tofu
• 2 cups mixed vegetables (like bell peppers, broccoli, and carrots)
• 2 tablespoons olive oil
• Salt and pepper to taste

Cooking Instructions

1. Preheat oven to 400°F (204°C).
2. Cut and press the tofu to remove water.
3. Mix tofu and vegetables in a bowl.
4. Drizzle olive oil and season with salt and pepper.
5. Bake for 15 minutes. Then, flip and bake for another 15 minutes.