In the last year or two, I’ve been diving deeper into the many health benefits of soy—and it led me to discover this simple, go-to recipe for marinated tofu. I love how versatile and easy it is to work into everyday meals.

If you’ve ever heard that soy is “bad for you,” that idea is usually rooted in outdated or misleading information. In reality, traditional soy foods—when eaten in amounts similar to those in Asian dietary patterns—are considered safe for healthy individuals. A large body of research shows little to no credible evidence of meaningful adverse effects.

Soy has been linked to several health benefits, including:

• A modest but consistent reduction in LDL (“bad”) cholesterol
• Lower risk of certain cancers (including breast, prostate, colorectal, ovarian, and lung)
• Relief from menopausal symptoms like hot flashes
• Associations with lower risk of type 2 diabetes, obesity, and healthy blood sugar levels

One of the reasons I regularly include foods like edamame (young soybeans) and tofu in my meals, is their nutritional value. Both are rich in high-quality, complete protein, antioxidants and fiber (edamame but not tofu).

I’m a big believer in rotating your protein sources to get a wider range of vitamins, minerals, and antioxidants—and tofu is a great option to add to that mix. Compared to other legumes, soy stands out for being higher in protein and lower in starch.

For context, I often think of most legumes as more of a carbohydrate source, since they’re primarily made up of starch with some protein. For example, a ½ cup of black beans contains about 20 grams of carbohydrates and 7 grams of fiber—so while they do contribute protein, they function more like a carb in a balanced meal.

Check out THIS RECIPE for easy marinated tofu. Here are a few additional tips to make it faster and easier to prepare:

• I like to press the tofu block whole and then cut into cubes
• For the garlic and ginger, I use the frozen cubes (or you can buy paste)
• I put the tofu cubes in a bowl with a lid and just shake it up when I see it in the fridge (if marinading for hours or days)
• If you need the recipe to be gluten free, use tamari instead of soy sauce
• I like to reserve the extra marinade and add a Tbs of corn starch to the tofu, before adding to the hot pan. It helps it get a little more crispy
• Make sure you let the oil in the pan heat up so it’s hot, before you add the tofu. Don’t stir it for 1-2 mins after you add the tofu
• For a quick meal, you can microwave frozen brown rice and broccoli, and add you cooked tofu

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