Can You Microwave Tofu?

Tofu is an adaptable food made from soybean curds. It is a wonderful source of iron and calcium and has no cholesterol and is low calorie. Tofu is a very common substitute for meat for vegetarians, it is also a great option for making curries or soups instead of meat. There are four main types of tofu: extra firm, firm, soft, and silken. All have different uses depending on which dish you are making. It is often found in Asian cuisine, but can really be incorporated into any meal. 

Normally, tofu isn’t always microwaved. It is fired on a pan, it can also be baked or grilled. That being said, tofu can also be microwaved and it is actually the fastest way to cook tofu. The texture of microwaved tofu will be much different than baked or fried tofu, microwaved tofu is more chewy. Depending on what you’re making, that could just be the perfect texture. 

How to Microwave Tofu

Here is the most efficient and best way to microwave the perfect tofu. 

  1. Find the right tofu
    • Picking the right tofu is the first step. Extra firm or firm tofu is better to microwave because it will hold its shape and density much better than soft or silken tofu. 
  2. Drain tofu
    • Open the package of tofu and drain out all the liquid inside. Pat dry and place on a cutting board.
  3. Chop tofu
    • Once drained and patted dry, cut the tofu into strips or cubes.
  4. Marinade
    • Tofu is rather bland on its own and marinating it is the best way to add a lot of flavor. This is an optional step, however it is recommended. Put the tofu into a bowl and add soy sauce, sesame oil, sriracha, salt and pepper. 
  5. Microwave
    • Put the marinated tofu into a fresh, microwave safe bowl. Here you have some options. For less chewy, less dehydrated tofu, microwave for a shorter time, around 2 minutes. For more chewy, more dehydrated tofu, microwave for 5 to 6 minutes, turning the tofu over half way for an even cook.
  6. Enjoy
    • Just like that, it’s ready to eat! Add to whatever dish you’d like and enjoy. 
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Tofu Health Benefits

Tofu is surprisingly extremely healthy for you and even considered a superfood. Apart from having iron, and calcium it has some other beneficial components. 

  • Anti-Inflammatory
    • The soy in tofu contains isoflavones, which are known for anti-inflammatory activity. 
  • Promotes healthy colon health
    • Tofu is a great source of fiber, thus promoting a healthy colon. 
  • Lowers bad cholesterol 
    • When you eat 10 ounces of tofu a day, it can lower the bad cholesterol by 5%.
  • Prevents osteoporosis 
    • The levels of isoflavones in the soy also promote healthy bone growth and bone health, therefore lowering the risk of osteoporosis.

Final Thoughts

There are many beneficial properties to tofu, and it is a great addition to any diet. There are many ways to cook tofu, all which have a purpose and do something different for the dishes that you are making. Microwaving tofu is an efficient and extremely fast way to cook tofu and it will be just as delicious!