Basic Healthy Recipe

Basic Tofu Recipe

Average: 5 (10 votes)
(10 votes)
Basic Tofu Recipe

Basic Tofu Recipe - Vegan meat alternative - made easy!

share Share
bookmark_border Copy URL
Health Score:
92 / 100
10 min.
ready in 1 hr 20 min.
Ready in

Healthy, because

Even smarter

Nutritional values

Do you have a sensitive stomach? Then tofu is perfect for you, because it's easy on the stomach and doesn't put a strain on digestion. Great veggie option: With around 15 percent vegetable protein, soy cheese gives us about as much as most types of meat offer.

The tofu stays fresh in the refrigerator for three to four days if it is placed in salt water. If you want to vary the basic tofu recipe a bit, you can spice it up with chopped herbs or spices of your choice, for example. Stir these into the already curdled soy drink before putting it into the muslin cloth to strain.

1 serving contains
(Percentage of daily recommendation)
Calorie186 cal.(9 %)
Protein23 g(23 %)
Fat9 g(8 %)
Carbohydrates4 g(3 %)
Sugar added0 g(0 %)
Roughage2 g(7 %)
Vitamin A0 mg(0 %)
Vitamin D0 μg(0 %)
Vitamin E15.1 mg(126 %)
Vitamin K24 μg(40 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin5.4 mg(45 %)
Vitamin B₆0.1 mg(7 %)
Folate33 μg(11 %)
Pantothenic acid0 mg(0 %)
Biotin2.7 μg(6 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C0 mg(0 %)
Potassium203 mg(5 %)
Calcium278 mg(28 %)
Magnesium117 mg(39 %)
Iron4.3 mg(29 %)
Iodine9 μg(5 %)
Zinc2.2 mg(28 %)
Saturated fatty acids1.4 g
Uric acid0 mg
Cholesterol0 mg
Complete sugar0 g


36 ozs Soy milk (purchased or homemade)
5 Tbsps lemon juice or alternatively: 1 tsp. Nigari (magnesium chloride)
½ tsp salt
How healthy are the main ingredients?
Soy milksalt

Kitchen utensils

1 Sieve, 1 Pot, 1 Cheesecloth

Preparation steps

Basic Tofu Recipe preparation step 1

Put soy drink in a saucepan and heat. Add lemon juice and salt and mix. Let drink stand for 20 minutes until it curdles and soy whey and solids settle.

Basic Tofu Recipe preparation step 2

Hang a sieve in a bowl and line with a muslin cloth. Pour coagulated soy drink through the strainer and drain (use the whey elsewhere).

Basic Tofu Recipe preparation step 3

Tie the cloth and press for about 30 minutes so that liquid comes out; this can be done with a tofu press or with a pot full of water. The more the tofu is pressed, the firmer it will be. Then remove from the cloth and process as desired.