How to Cook Tofu- Vegan Friendly Southern Fried Tofu

Over the last year I have encountered multiple articles where doctors recommend that we eat an “80% vegetarian diet”. This means while enjoying animal protein from time to time, we should get away from meat-driven meals. Animal proteins are the source of cholesterol, and can be difficult to digest.

Having thyroid disease, I know that it is likely that I do indeed have difficulty digesting meat protein. I have also found that my reflux symptoms are worse if I mix meat protein with starch in a meal. So I have decided to learn more about vegetarian and vegan cooking.

When I did my hub on new vegan Ruben Studdard, his remark that he still enjoyed Soul Food and Southern Comfort Food intrigued me. I set out to find recipes for vegan versions of classics like fried fish and fried chicken. Most use “imitation meat” products like seitan, tempeh, and tofu. I have a small collection of recipes that I am working my way through.

This week I made “Southern Fried Tofu” from the BookOfYum blog. My brother is an avid photographer, so he helps me out. Things go much more quickly when I only have to do the “cooking part” and he does the photos for me. So I have step by step on how to prepare fried tofu.

The blogger uses nutritional yeast with seasonings as a coating for the tofu. She loved this fried tofu so much that her family took nutritional yeast with them to Japan when they moved there, so they could continue to enjoy this Southern Fried Tofu. Her family ate this over mashed potatoes or with sautéed greens.

1 lb firm tofu

Canola oil or olive oil

Flour coating: 

½ cup brown rice flour, sorghum or white rice flour

Dipping Mix: 

½ cup low-fat non dairy milk (dairy works too)

½ Tbsp lemon juice or vinegar

Seasoning Mix: 

¾ cups nutritional yeast (Fluffy yellow flakes.  At Sun Harvest this is in the bulk food section.)

1 tsp salt

½ tsp each, garlic granules and onion granules

¼ tsp each:  paprika, dried tarragon, dried dill weed, dried basil leaves, dried oregano leaves, curry powder

1/8 tsp each:  dry mustard, ground rosemary, chipotle pepper

I will explain, with photos how to press your tofu, then batter and fry it.  There are lots of photos.  If you’re visual, you’re in luck! 

Most recipes for frying, baking or “barbecuing” tofu specify to press the tofu first.  I have step by step photos for this.  It’s really easy but can be intimidating when you first read it. 

1- Spread a thin towel on your counter.  Liquid will eventually be forced out of the tofu, and this works well to absorb it. 

2- Cover a cutting board with waxed paper, butcher paper, or plastic wrap.  Place board on towel. 

3- Remove tofu from package.  Discard liquid.  Cut tofu block in half.  Slice each half into 3 horizontal sections. 

4- Spread 6 rectangles of tofu on the cutting board.  Cover tofu with paper or plastic. 

5- Place a baking sheet, large enough to cover all of the tofu, on top of the tofu. 

6- Place dishes or other heavy items on top of pan, so that pressure is applied evenly over the tofu. 

7- Press tofu for 45 to 60 minutes. 

8- Cut tofu to desired sizes and shapes.  Transfer to plate, or place your cutting board near your coatings and dipping liquid. 

1- Pour flour into a small shallow dish or pan, like a wide soup bowl or small pie plate. 

2- Pour milk substitute in another shallow dish.  Add acid (lemon juice or vinegar) to make “buttermilk”. 

3- Measure nutritional yeast flakes into a third shallow dish.  Add seasoning spices and stir to combine.  Don’t let it stop you if you don’t have or don’t like all of these spices.  Use what you have. 

4- Line up your dishes in order:  Plate with tofu, flour dish, dipping liquid, then seasoned coating mix, then frying pan. 

1- Place tofu triangles or rectangles in flour one or two at a time. Turn to coat both sides.

2- Place floured tofu in liquid. Turn to coat both sides.

3- Place tofu in seasoned nutritional yeast flakes. Turn to coat both sides.

4- Place battered tofu in preheated oil in a skillet.

5- Minimize turning to prevent losing coating. Fry 2-3 minutes on each side. Remove tofu to drain on paper towel. Take another towel and pat tops to absorb excess oil.

The blogger said the seasoning mix was more than enough for two batches of tofu.  I went ahead and cut the recipe in half.  I still had plenty of the nutritional yeast mixture.  There would probably be enough for another small package of tofu. 

I read recently that the nutritional yeast gives dishes a cheesy flavor.  I think that’s fair to say.  The finished product actually reminded me of my Parmesan Chicken. 

I was initially reluctant about tofu because I am a bit fussy about food texture.  I found that I haven’t minded the texture at all in the things I’ve tried so far!  I think the pressing helps.  With the Southern Fried Tofu, I liked the texture best after it had cooled off a bit. 

Thanks for your support!

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