Four (4) shredded tofu vegan recipes

Hello, everyone!

Welcome back to Cosette's Beauty Pantry for another Free Spirit Friday, where we unleash our creativity and dive into vibrant, plant-based dishes. Today, we’re exploring the magic of shredded tofu—a budget-friendly, protein-packed ingredient that’s stealing the show in vegan kitchens. Its unique, stringy texture mimics pulled meats, making it perfect for soaking up bold flavours in tacos, stir-fries, wraps, and a basmati rice curry. Whether you’re a vegan pro or just curious about plant-based meals, these four recipes will spark your culinary imagination. Let’s get cooking!

Why Shredded Tofu?

Shredded tofu takes the humble tofu block to new heights. Unlike cubes or crumbles, its shredded form offers a chewy texture that’s ideal for a variety of dishes. Extra-firm tofu is best—shred it with a box grater or food processor, press out excess water, and it’s ready to absorb marinades or crisp up beautifully. Packed with protein, iron, and calcium, it’s as nourishing as it is versatile. Let’s dive into four recipes that make shredded tofu the star of Free Spirit Friday.

Recipe 1: Shredded Tofu BBQ Tacos

Serves: 4
Prep Time: 15 minutes
Cook Time: 20 minutes

Ingredients:

• 400 g extra-firm tofu, drained and shredded
• 2 tbsp olive oil
• 1 small red onion, finely chopped
• 2 garlic cloves, minced
• 200 ml vegan BBQ sauce
• 1 tsp smoked paprika
• 1 tsp ground cumin
• 8 small soft tortillas
• 1 avocado, sliced
• 100 g shredded red cabbage
• Fresh coriander, chopped
• Lime wedges, for serving
• Salt and pepper, to taste

Method:

1. Press and shred the tofu.
2. Heat olive oil in a frying pan over medium heat. Sauté onion and garlic for 3-4 minutes.
3. Add tofu, paprika, cumin, salt, and pepper. Cook for 5-7 minutes until lightly browned.
4. Stir in BBQ sauce and simmer for 10 minutes.
5. Warm tortillas, then assemble with tofu, avocado, cabbage, and coriander. Serve with lime wedges.

These smoky, tangy tacos are a fun and flavourful way to kick off your Friday night.

Recipe 2: Shredded Tofu Stir-Fry with Peanut Sauce

Serves: 4
Prep Time: 10 minutes
Cook Time: 15 minutes

Ingredients:

• 400 g extra-firm tofu, drained and shredded
• 2 tbsp sesame oil
• 1 red bell pepper, thinly sliced
• 1 medium carrot, julienned
• 100g mangetout, trimmed
• 2 spring onions, sliced
• 2 tbsp soy sauce (or tamari)
• 1 tbsp maple syrup
• 2 tbsp smooth peanut butter
• 1 tbsp lime juice
• 1 tsp grated fresh ginger
• 1 garlic clove, minced
• 50ml water
• Cooked rice or noodles, to serve
• Crushed peanuts and sesame seeds, for garnish

Method:

1. Press and shred the tofu.
2. Whisk soy sauce, maple syrup, peanut butter, lime juice, ginger, garlic, and water for the sauce.
3. Heat sesame oil in a wok over high heat. Stir-fry tofu for 5-6 minutes until golden.
4. Add pepper, carrot, and mangetout; stir-fry for 3-4 minutes.
5. Pour in sauce, toss, and cook for 2 minutes. Serve over rice or noodles, garnished with peanuts and sesame seeds.

This quick, nutty stir-fry is a vibrant, protein-packed delight.

Recipe 3: Shredded Tofu Caesar Salad Wraps

Serves: 4
Prep Time: 20 minutes
Cook Time: 15 minutes

Ingredients:

• 400g extra-firm tofu, drained and shredded
• 2 tbsp olive oil
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp smoked paprika
• 200g romaine lettuce, chopped
• 100g cherry tomatoes, halved
• 1 small cucumber, sliced
• 4 large tortilla wraps
• Vegan Caesar dressing
• 50g croutons (optional)
• Salt and pepper, to taste

For Homemade Vegan Caesar Dressing (optional):

• 100g soaked cashews, drained
• 2 tbsp lemon juice
• 1 tbsp capers
• 1 tsp Dijon mustard
• 1 garlic clove
• 100ml water
• Salt and pepper

Method:

1. Blend dressing ingredients if making homemade.
2. Press and shred tofu.
3. Heat olive oil in a pan. Cook tofu with garlic powder, onion powder, paprika, salt, and pepper for 8-10 minutes until crispy.
4. Toss lettuce, tomatoes, and cucumber with dressing.
5. Assemble wraps with salad, tofu, and croutons. Drizzle with extra dressing and serve.

These fresh, crunchy wraps are perfect for a light yet satisfying meal.

Recipe 4: Shredded Tofu and Basmati Rice Coconut Curry

Serves: 4
Prep Time: 15 minutes
Cook Time: 25 minutes

Ingredients:

• 400g extra-firm tofu, drained and shredded
• 200g basmati rice, rinsed
• 400ml coconut milk
• 200ml vegetable stock
• 2 tbsp coconut oil
• 1 small onion, finely chopped
• 2 garlic cloves, minced
• 1 tbsp grated fresh ginger
• 2 tbsp red curry paste (ensure vegan)
• 1 red bell pepper, sliced
• 100g green beans, trimmed
• 1 tbsp soy sauce
• 1 tsp maple syrup
• Juice of 1 lime
• Fresh basil or coriander, for garnish
• Salt and pepper, to taste

Method:

1. Cook basmati rice according to packet instructions (usually 10-12 minutes in boiling water). Drain and set aside.
2. Press and shred the tofu.
3. Heat coconut oil in a large pan over medium heat. Sauté onion, garlic, and ginger for 3-4 minutes.
4. Add curry paste and cook for 1 minute until fragrant.
5. Stir in tofu, bell pepper, and green beans. Cook for 5 minutes.
6. Pour in coconut milk, stock, soy sauce, and maple syrup. Simmer for 10-12 minutes until vegetables are tender and sauce thickens.
7. Stir in lime juice and season. Serve over basmati rice, garnished with basil or coriander.

This creamy, spicy curry with fluffy basmati rice is a comforting, aromatic treat.

Tips for Shredded Tofu Success

• Press thoroughly: Remove excess water with a tofu press or tea towel and heavy object for 15-20 minutes.
• Marinate boldly: Try soy sauce, liquid smoke, or spices for extra flavour.
• Play with textures: Bake for chewiness or pan-fry for crispiness.
• Store smart: Cooked, shredded tofu keeps in the fridge for 4 days, making it perfect for meal prep.

Shredded tofu is the ultimate canvas—affordable, adaptable, and ready to take on any flavour. From smoky tacos to fragrant coconut curry, these recipes let you experiment while keeping things approachable and delicious. The basmati rice curry adds a cosy, aromatic touch, perfect for unwinding. Whether you’re cooking solo or sharing with friends, these dishes capture the joyful, free-spirited essence of plant-based eating.

So, there you have it—four shredded tofu vegan recipes to make your Free Spirit Friday truly special. I can’t wait for you to give these a go! Which recipe are you most excited to try, or do you have your own shredded tofu creation to share? Drop your thoughts in the comments below—I’d love to hear from you!

Until next time, stay radiant and keep cooking with love,