This is one of my favorite ways to enjoy tofu: Introducing Shredded Tofu! As a Chinese-Canadian, I’ve been eating tofu forever, but I’ve only been introduced to eating tofu this way recently. As a dietitian, tofu is a complete source of plant based protein and it resembles traditional meat dishes like pulled pork or ground turkey. Also, it goes great in sandwiches, on top of salads and grains like rice and quinoa. Try this recipe today, it will help you eat more plant-based protein and in a flavorful and delicious way! But first off, let’s answer this question:
Why do Asians eat so much tofu?
Tofu made from soybeans comes from Asia, first cultivated in China about 2000 years ago. You can read more about the history of soy and how it came to Canada in this piece I wrote for Ontario grain farmers. Soy was one of the five classical grains of the Han Dynasty. This legume was used for food and soy products. Tofu, soy milk, soy sauce, edamame and tempeh are some of the popular food products in Asia. If you’re Chinese like me, you probably grew up eating tofu in many dishes, using soy sauce in cooking and drinking soy milk. Furthermore, I can say as a dietitian and recipe blogger, tofu is one of the most nutritious and versatile food ingredients you can use.
Ingredients
Extra Firm Tofu – You need to choose extra firm tofu because it shreds better and more closely resembles meat like ground beef, chicken or pork.
Ground paprika – It will give the tofu a sweet and smoky flavor. A must for vegan dishes, because plant proteins often lack that extra umami.
Onion powder – When you’re working with tofu, you always need to make sure it’s well seasoned. The onion powder adds great onion flavor blended nicely throughout.
Garlic powder – Same as onion powder, you want to season the tofu well so it’s well-seasoned with garlic flavor throughout the tofu.
Black pepper – Adds a bit of spiciness.
Low-sodium soy sauce – I use low sodium soy sauce to cut back on sodium. This gives it the salty flavor it needs.
Rice vinegar – This is the acid in the marinade and it gives it that sourness to round out the flavors.
Honey or Maple syrup – A bit of sweetness adds that perfect bite.
Sesame oil – Sesame oil adds greater depth of flavor.
Ground Spices
When working with a recipe like this that closely resembles ground meat, but uses tofu instead – you want to use lots of spices to really season the soy. Ground and dry spices like smoked paprika, onion powder, garlic powder and black pepper are not only affordable, they blend nicely throughout the shredded tofu.
You are welcome to try other ground spices and herbs for unique and delicious flavor combinations. Try: Thyme, rosemary, cumin, oregano, turmeric, ginger – feel free to experiment to find a spice combination you like!
How to Make Shredded Tofu: Step by Step Instructions with Photos
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- Step 1: After draining and rinsing your block of tofu, shred on the large side of a cheese box grater.
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- Step 2: In a large bowl, add your seasonings. I used: Ground paprika, onion powder, garlic powder, black pepper, low sodium soy sauce, rice vinegar, honey and sesame oil.
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- Step 3: Mix all the seasonings and shredded tofu together thoroughly.
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- Step 4: Spread the tofu mixture evenly onto a parchment lined baking sheet.
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- Step 5: Bake in 350 F / 175 C preheated oven for 15 mins.
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- Step 6: Remove from oven, flip and bake for another 15 mins.
Answers to your Nutrition Questions from a Dietitian/Nutrition Expert
Is tofu a highly processed food?
I’ve covered this topic in other blog posts before, but tofu is a highly misunderstood food. I’ll often come across many health gurus talking about the dangers of soy and tofu. They do not know what they are talking about. Tofu is not a highly processed food like many fake meats, sugary snacks and/or sodas. Tofu is made from soybeans, water and coagulants. To make tofu, soy milk is coagulated into curds and then pressed into blocks. It is actually similar to cheese making. Tofu is minimally processed and has lots of great nutritional benefits
Can tofu replace meat like chicken, beef or pork?
Absolutely. Tofu is made from soybeans. Tofu is a complete protein, meaning they contain all nine essential amino acids, just like animal protein. Tofu also is low in saturated fat, making it a healthier choice if you eating for heart health, ie. watching your cholesterol.
Shredded Tofu Recipe FAQs
Can I meal prep this recipe?
Absolutely. Store in the refrigerator and discard if not consumed after 7 days.
Can you freeze this recipe?
It is not recommended to freeze this recipe.
Shredded Tofu
Ingredients
- 1 block (430 g / 15 oz) extra firm tofu
- 1/2 tsp (2.5 mL) paprika
- 1/2 tsp (2.5 mL) onion powder
- 1/2 tsp (2.5 mL) garlic powder
- 1/4 tsp (1.2 mL) black pepper
- 3 Tbsp (45 mL) low sodium soy sauce
- 1 Tbsp (15 mL) rice vinegar
- 1 Tbsp (15 mL) honey or maple syrup
- 2 tsps (10 mL) sesame oil
Optional Ingredients
- 1/4 cup (60 mL) water
- 1/4 cup (60 mL) barbecue sauce
Instructions
- Preheat oven to 350 F / 175 C. Line a baking sheet with parchment paper or lightly grease.
- Drain and pat tofu dry. Using the large side of a box cheese grater, grate the tofu.
- In a large bowl, add tofu shreds, paprika, onion powder, garlic powder, black pepper, soy sauce, honey, vinegar and sesame oil. Mix everything together.
- Spread in an even layer on the baking sheet. Bake for 30 minutes, turning once half way.
- Remove from heat. Now the the tofu shreds can be used as a protein in different recipes: On rice, bread, nachos or in lettuce wraps.
Optional Steps
- If you are using this recipe to make a meat free pulled "pork," sandwich, heat the barbecue sauce and water in a pan and add the tofu shreds to it. This will make it moist and meaty with a nice barbecue flavor.
Video
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Other healthy Asian food recipes you might enjoy:
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