firm tofu
Legumes

firm tofu

Dense soy-based protein that holds shape well when cooked.

Usual recipe measure
Usually measured in g
Recipes using this ingredient
6 recipes shown

Your kitchen

Do you usually keep this?

EatMacroPlant remembers the habit, not an exact stock count. Mark it running low when it should return to the next shopping list.

In the kitchen

How it's used

Used in stir-fries, grilling, or scrambles.

Pairs well with

Combine with turmeric for color and anti-inflammatory benefit.

Try it in the kitchen

Recipes that use firm tofu

MealLatin American

Black Bean Avocado Breakfast Arepas

Two portable arepa-style corn cakes filled with black beans, tofu crumble, avocado-lime mash, tomato, coriander and toasted pumpkin seeds.

Open recipe
MealMiddle Eastern

Golden Garden Mutabaq

Three crisp puff-pastry mutabaq-inspired parcels filled with white beans, tofu, spinach, sun-dried tomato and olives, with sharp lemon-tahini yogurt.

Open recipe
MealEast Asian

Sunrise Congee

Brown rice and split yellow dahl congee, topped with pan-fried tofu, shiitake, peas and nori for a savoury, umami-rich breakfast.

Open recipe
MealEast Asian

Garlic Bomb Noodles

Glossy garlic-butter glazed soba noodles with crispy tofu, seared king oyster mushroom, edamame and pak choi - a vegan take on the classic garlic noodle.

Open recipe
MealEast Asian

Kimchi Kompakt

Pan-fried sesame-soy tofu, kimchi, avocado and paper-thin tart apple with cashew cheese, stacked in soft wholemeal rolls.

Open recipe
MealEuropean

Tofu Crunchwich

A substantial wholemeal sandwich with seed-crusted tofu, tart apple-cabbage slaw and a creamy mustard-maple white-bean spread.

Open recipe

Nutrition notebook

What 100 g contributes

Nutrition summary

At a glance

Higher inCalciumPhosphorusSelenium

Calories

156kcal

33% cal

Protein

12.7g

10% cal

Carbs

3.8g

58% cal

Fat

10.0g

Small numbers, big impact

Everyday essentials

Fibre0.60g
Vitamin B120.00ฮผg
Vitamin D0.00ฮผg
Iodine0.00ฮผg
Iron2.75mg
Zinc1.66mg
Calcium345.00mg

Nutrition values are estimates and can vary with variety, brand, cooking method and water content.