4 reasons you should be eating more tofu in 2025
Tofu is a versatile, easy-to-cook ingredient that deserves a place in your kitchen. Whether you’re using it as a replacement for meat or experimenting with new flavours, tofu is a great addition to any plant-based diet. With Woolworths PlantLove™ tofu range, eating plant-based has never been more convenient.
Advertising promotion
Tofu – or bean curd – is a popular ingredient made from soya beans and has been a key part of east Asian cooking for centuries. This plant-based protein is made by coagulating soya milk, draining the curds, and pressing them into blocks. While it may have a reputation for being bland or plain, tofu is anything but when prepared correctly. The secret to delicious tofu lies in how it's cooked and, more importantly, in choosing the right tofu for your dish.
If you’re looking to eat more plant-based meals this year or reduce your meat consumption, tofu is a great option. Here are four reasons why you should be cooking with tofu in 2025.
1. Endless versatility
Tofu can be used in just about anything – stir-fries, curries, salads, sandwiches, wraps, and even desserts. Its mild flavour means it takes on the flavour of whatever you pair it with, making it a blank canvas for endless culinary creativity. Whether you're grilling, frying, crumbling or blending it, tofu can adapt to any dish.
2. Takes on bold flavours
One of the best things about tofu is its ability to absorb the flavours around it. Whether you marinate it in soya sauce, spice it up with curry paste, or toss it in a sweet, tangy glaze, tofu will soak up those flavours. It's an easy way to introduce big flavours without a lot of effort.
3. Perfect for quick meals
Tofu cooks quickly, so it’s a great option when you're short on time but still want a delicious, satisfying meal. You can quickly stir-fry it, bake it, or even use marinated options such as sticky tofu for a fast, tasty dinner. Plus, tofu keeps well, so it’s perfect for meal prep or adding to leftovers for extra protein.
4. Great for meat substitutes
Tofu is often used as a substitute for meat in plant-based dishes. Its texture makes it a great stand-in for chicken, beef or pork in dishes such as tacos, stir-fries or even spaghetti Bolognese. With tofu, you get that satisfying, hearty texture without needing to rely on meat, which makes it a great option for anyone looking to reduce their meat intake.
Did you know that Woolworths offers a variety of tofu options? From plain or marinated to cubed or shredded, you'll find many plant-based alternatives to meat that don't skimp on flavour. For plant-based meals, you'll make countless times, reach for Woolworths PlantLove™ sticky tofu pieces and shredded tofu. These convenient products are already marinated and seasoned so all you have to do is pop them into the air-fryer or oven, or heat them on the stovetop. While you're getting back into the swing of things after the festive season, these products are time-savers when you don't feel like spending hours in the kitchen making dinner or lunch. Here's how we're serving Woolworths PlantLove™ sticky tofu pieces and shredded tofu:
PlantLove™ shredded tofu-and-crispy kale salad
If you're looking for a fresh, flavour-packed salad that’s as satisfying as it is healthy, this shredded tofu-and-crispy kale salad is a must-try. Woolworths' PlantLove™ shredded tofu, seasoned with onion, cumin and paprika, is pan-fried in sesame oil until perfectly crispy, giving it that irresistible crunch. While the tofu crisps up, you’ll massage tender kale leaves to release their natural flavours, then toss them with vibrant julienne carrots, beetroot, edamame beans and tangy pickled ginger. Crumbled nori sheets add an umami kick, while the dressing – a simple mixture of rice wine vinegar, sesame oil and soya sauce – ties everything together beautifully. It’s a nourishing, meat-free meal with texture and bold flavours that make it the perfect lunch or dinner for any occasion.
PlantLove™ sticky tofu-and-black rice bowl with quick-pickled cabbage
For a meal that’s both satisfying and full of flavour, this sticky tofu-and-black rice bowl with quick-pickled cabbage hits the spot. PlantLove™ sticky tofu pieces are marinated in ginger and garlic, then simmered in a rich lemongrass, turmeric and coconut sauce, creating a perfect balance of savoury and aromatic notes. Served over black rice and topped with crunchy cucumber and tangy quick-pickled cabbage, this bowl offers a mix of textures and fresh, vibrant flavours. It’s a simple yet filling meal that’s great for lunch or dinner.
Photography: Shavan Rahim
Videography: Romy Wilson
Production: Marcelle van Rooyen
Food assistant: Bianca Jones
The Woolworths PlantLove™ range offers a variety of tofu options. From plain or marinated to cubed or shredded, you'll find many plant-based alternatives to meat that don't skimp on flavour.
Comments