1. Crispy tofu stir-fry

A crispy tofu stir-fry is one of the easiest vegan meals to prepare. It is quick, colourful and ideal for using noodles, rice, fresh vegetables and sauces from your pantry.

Method

Press the tofu gently to remove excess moisture, then cut it into cubes. Fry the tofu until golden and crisp on the outside. Add garlic, ginger and fresh vegetables, then stir in soy sauce and chilli sauce. Serve with noodles or rice.

2. Vegan tofu curry with rice

Tofu works well in curry because it absorbs flavour from sauces, spices and cooking bases. This is a useful plant-based meal for batch cooking or a simple family dinner.

Method

Fry onion, garlic and curry paste or spices in a pan. Add fresh vegetables, coconut milk and tomatoes, then simmer until the sauce thickens. Add tofu near the end so it stays firm. Serve with rice.

3. Vegan tofu noodle bowl

A tofu noodle bowl is a great option for quick lunches, light dinners or meal preparation. You can keep it simple with noodles, tofu, fresh vegetables and a good sauce.

Method

Cook the noodles according to the packet instructions. Fry or bake the tofu until golden. Toss the noodles with fresh vegetables, soy sauce, chilli sauce and seasoning. Add tofu on top and finish with spring onions or sesame seeds.

4. Tofu salad wraps

Tofu can also be used in lighter meals such as wraps, salads and lunchboxes. Marinated tofu works especially well with crisp vegetables, sauces and soft wraps.

Method

Marinate tofu with soy sauce, garlic, chilli and seasoning. Fry until lightly crisp, then add to wraps with fresh vegetables and your chosen sauce.

5. Best sauces for tofu

Tofu is at its best when paired with flavourful sauces and condiments. A plain tofu dish can become much more exciting with the right sauce.

• Soy sauce
• Chilli sauce
• Hot sauce
• Teriyaki-style sauce, where suitable
• Tomato-based sauce
• Curry paste
• Garlic sauce
• Ginger-based sauce
• Sesame dressing
• Vinegar-based dressing

Before using any sauce, always check the product label and packaging to confirm vegan suitability and allergen information.

6. Easy tofu meal combinations

Here are simple tofu meal ideas you can build from vegan pantry essentials, sauces and fresh vegetables:

• Tofu + noodles + soy sauce + chilli + fresh vegetables
• Tofu + rice + curry sauce + spinach or cauliflower
• Tofu + pasta + tomato sauce + herbs + mushrooms
• Tofu + wraps + salad vegetables + vegan dressing
• Tofu + lentils + curry spices + coconut milk + onions
• Tofu + rice bowl + fresh vegetables + hot sauce

These combinations are useful because they rely on cupboard staples, sauces and fresh ingredients that are easy to keep available.

Vegan ingredients, allergens and product labels

When shopping for vegan groceries online, always check the product page and the product packaging before preparing or consuming any item. Ingredients, allergen statements and dietary claims can change.

Vegan products are not automatically allergen-free. Some vegan foods may contain or be produced near allergens such as soya, gluten, sesame, nuts, peanuts, mustard, celery or sulphites.

For more guidance, visit Ingredients, Allergens & Dietary Information.