Five-spice salt and pepper tofu

Published May 2025 | 5 min read
Expert contributor: Gabrielle Zammit, HCF Health Coach and accredited practising dietitian
Words by Tegan Forder

This quick and delicious salt and pepper tofu recipe is a healthy, protein-rich addition to your weekly meal plan.

Added to a stir-fry, scrambled for breakfast or stirred into a stew, tofu is a versatile plant-based protein that’s perfect for all kinds of recipes.

Here’s why tofu is good for us and how to cook with it.

What is tofu?

Tofu is a plant-based product made by curdling soy milk, then pressing it into a solid block.

Besides soy, there’s not much in tofu apart from water, a coagulant and perhaps additional seasoning. The coagulant is an agent that thickens the soy into curds through a process similar to cheesemaking. Coagulants can be rich in minerals and include good sources of calcium, which can be particularly useful for giving vegan diets an extra boost.

Originating in China, tofu has been a staple in East-Asian cuisine for centuries. A common feature in many vegetarian dishes, tofu is becoming increasingly popular as a cheaper alternative to meat.

Why tofu is good for you

Tofu is an excellent source of plant-based protein, comparable to a lot of animal sources like meat, eggs and milk, but with lower levels of saturated fats.

Gabrielle Zammit, HCF Health Coach and accredited practising dietitian, says saturated fats are linked to high low-density lipoprotein (LDL) cholesterol levels, which are a major risk for cardiovascular disease.

Tofu also contains iron and zinc, other amino acids and polyunsaturated and monounsaturated fats – also known as ‘good fats’.

“While there’s no established negative health effects of having tofu daily, it’s always good to get variety in your diet,” says Gabrielle. “Integrate it as one of your protein sources with other animal- or plant-based sources.”

Eating tofu also helps keep you full and stop you snacking between meals on less healthy – and probably more processed – snack foods, she adds.

Different types of tofu

There are many types of tofu available in the refrigerated aisle at your local supermarket. They fall into two categories:  

• Block (firm) tofu – containing a high percentage of solids, so it holds its shape well. It comes in firm, extra (or super) firm, medium or soft varieties.

• Silken tofu – soft and creamy, with more liquid. It can be soft or firm.

“The silken tofu has a custard-like consistency, and it breaks apart quite easily because it has a high water content,” says Gabrielle. “Firm tofu has a lower water content, so it has a higher amount of protein per serve.”

How to cook with tofu

For a good tofu experience, make sure to choose the right type for your recipe.

• Firm tofu – great for pan-frying, stir-frying and baking. “Tofu absorbs flavour well, so firm tofu is particularly good to add to curries as a substitute for your meat, chicken, beans – whatever you usually use,” Gabrielle says.
• Extra firm tofu – perfect for grilling, deep-frying and roasting. “Cut it up into cubes and put them in the oven or air fryer with a little bit of olive oil. Add spices you like – chilli, maybe some garlic powder – then you get these tasty, crispy tofu puffs.”
• Soft tofu – ideal for light stir-fries, steaming or adding to a miso soup, laksa or ramen. 
• Silken tofu – best for blending into smoothies, soups, sauces and desserts (like chocolate mousse). “Because it’s got that kind of creamy texture, it blends quite well so you can add it to things like soup and stews for extra protein,” says Gabrielle.

Gabrielle says it’s quite easy to cook with tofu, and it’s also relatively affordable, so you can buy a few different styles and experiment in a range of different recipes.

“Use it in dishes you’re already familiar with. If you’re cooking a curry or a stir-fry, just substitute your meat with tofu and see if you like it,” she says.

Prepare the tofu

With firm types of tofu, drain it well, wrap it in a clean tea towel, then put something heavy on top to get rid of as much liquid as possible. This will make it more absorbent for any added flavourings.

Marinate tofu and season well

For a quick marinade, toss firm tofu cubes in a curry or spice paste before cooking, or use a fail-proof combination of something salty, sweet, acidic and aromatic plus oil and seasoning before baking. “I think a lot of people think tofu is bland because they’re not adding enough of their own flavours. Use lots of flavours like herbs, ginger, garlic and soy sauce,” Gabrielle suggests.

Freeze tofu

Freezing tofu makes it chewy and spongy, helping it to absorb more flavour and become ‘meatier’. Once you thaw it, press it to get rid of excess liquid. You can also freeze tofu-based meals like curries.

To incorporate tofu into your weekly meal rotation, why not start with this delicious recipe for five-spice salt and pepper tofu, from The Golden Wok by Diana Chan.

Five-spice salt and pepper tofu

Prep time: 15 minutes

Cook time: 15 minutes

Serves: 4

Ingredients

• Neutral-flavoured cooking oil, like vegetable oil, for deep-frying, plus 2 tbs extra
• 500g firm tofu, drained
• 60g red Asian shallots^*, finely diced
• 20g garlic, crushed
• 10g long green chillies, finely sliced
• 5g bird’s eye chillies, finely sliced
• 20g spring onions, finely sliced
• Salt, freshly ground black pepper and five-spice, to taste

Spice mix

• 70g cornflour (cornstarch)
• ½ tsp salt
• ½ tsp ground white pepper
• 1 tsp five-spice

Method

1. Heat the oil in a wok over a medium-high heat. Adjust the oil amount based on the size of the pan – a few tablespoons should be enough to partially cover the tofu. To test if the oil is hot enough, put a wooden chopstick in the oil. If you see tiny bubbles gather around it, the oil is ready. (Alternatively, use a thermometer. It should register between 170°C and 180°C.)
2. Meanwhile, cut the tofu into 2cm cubes. Combine all the spice mix ingredients in a large bowl. Add the tofu and toss to coat.
3. In batches, gently drop the coated tofu into the hot oil and cook for 3 to 5 minutes until golden. Remove the tofu with a spider skimmer (a web-shaped strainer) and drain on paper towel.
4. Discard the oil and clean the wok. Return the wok to a low to medium heat, then add the extra oil. Fry the shallots, garlic and chillies until fragrant.
5. Return the fried tofu to the wok, then add the spring onions. Season with salt, pepper and five-spice.
6. Serve immediately.

^* Red Asian shallots are similar to the golden-brown shallots found in supermarkets and groceries but have a red skin and purple-tinged flesh. Look for them in specialty produce stores or Asian grocers. You can substitute red onions for red Asian shallots. 

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