Tofu is one of the easiest proteins to cook with once you know a few basics. It takes on whatever flavour you give it, so it slots straight into Indian cooking. Here are five simple tofu recipes to start with.

A quick tip before you cook

Press firm tofu for a few minutes to remove excess water, then cube or crumble it. Pressed tofu browns better and soaks up spices.

1. Tofu bhurji

Crumble tofu and cook like paneer bhurji with onion, tomato, green chilli and spices — a high-protein breakfast in minutes.

2. Tofu tikka

Marinate tofu cubes in yoghurt (or a dairy-free alternative) with tikka spices, then grill or pan-sear until charred.

3. Tofu curry

Use firm tofu in place of paneer in your favourite gravy — palak, butter masala or a simple tomato curry.

4. Tofu stir-fry

Toss cubed tofu with vegetables and a quick sauce for a fast, light dinner.

5. Ready masala tofu

Short on time? Asmin’s masala tofu is pre-marinated — just grill, toss into a salad or snack on it. For plain cooking, start with fresh tofu.

Frequently asked questions

How do you make tofu taste good?

Press out the water, then marinate it — tofu carries spice beautifully once it is not watery.

Can I use tofu instead of paneer?

Yes — firm tofu swaps in 1:1 for paneer. See our guide on tofu vs paneer.

Is tofu healthy?

For most people, yes — more in is tofu good for you.

About the author: This guide was prepared by the team at Asmin Foods, a Delhi-based food company founded by former Government of India food scientists.