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Medium Firm Tofu holds up well in recipes, but does not have the meaty, dense texture of the firm and extra firm varieties. Use it, either mashed or puréed, in salads, soups, dips, sauces, casseroles and cheesecakes.
At 13g of protein per serving, along with 15% of the recommended daily value of iron and 10% of calcium, Extra Firm Tofu packs a nutritional punch. It is perfect to use in recipes where you want tofu to maintain its shape, such as stir fries, soups or on the grill. It also lends very well to crumbling for dishes such as lasagna, chili and burgers.