Tofu (Soya Paneer) Guide: Uses, Recipes & Prices

More and more Indian kitchens now keep a pack of tofu next to the paneer. Many people call it soya paneer, because it looks like paneer and can go into the same dishes. But what exactly is tofu, how is it different from paneer, and how do you cook it so it tastes good with Indian masala? In this simple guide we answer these questions, share easy tofu recipes, and explain the tofu options from Nath Mills in Tanda, Ambedkar Nagar.

What is tofu?

Tofu is a plant-based food made from soy. Soybeans are turned into soy milk, and the soy milk is set into soft blocks. These blocks are then cut and packed. Tofu has a mild taste on its own, which is its biggest strength: it takes on the flavour of whatever spices and gravy you cook it with.

Why is tofu called soya paneer?

Paneer is made by setting dairy milk, and tofu is made by setting soy milk. Because the two look alike and are used in the same way in Indian cooking, tofu is widely sold and searched for as “soya paneer”. So when you see tofu, soya paneer or soy paneer, they all mean the same kind of food.

Tofu vs paneer: what is the difference?

Here is a quick comparison to help you decide when to use which.

The main practical difference is texture. Tofu holds more water, so it can break if you stir it too hard. A little preparation, explained below, fixes this.

How to cook tofu so it is not bland

Many people try tofu once, find it bland, and give up. These simple steps make a big difference:

1. Press out the water. Wrap the block in a clean cloth and press it gently for a few minutes. This gives a firmer bite and helps the masala stick.
2. Cut evenly. Cubes of the same size cook evenly and look neat in a curry.
3. Marinate or season well. Tofu absorbs flavour, so do not be shy with salt, chilli, garam masala, lemon or curd.
4. Pan-fry before adding to gravy. A light golden crust keeps cubes from breaking.
5. Add to gravy at the end. Simmer for only a few minutes and stir gently.

Easy Indian recipes with soya paneer

You can use tofu almost anywhere you would use paneer. Here are some family favourites.

Tofu bhurji

Crumble the tofu with your hands. Heat oil, add onion, tomato and green chilli, then turmeric and salt. Add the crumbled tofu, cook for a few minutes, and finish with fresh coriander. Serve with roti or toasted bread.

Tofu matar curry

Make a regular onion-tomato gravy and add peas. Pan-fry tofu cubes until lightly golden, then add them to the gravy and simmer for 3–4 minutes. It tastes just like matar paneer.

Tofu tikka

Marinate cubes in curd or lemon juice with chilli, salt and garam masala. Thread them on skewers with onion and capsicum, then grill or pan-fry.

Tofu pakora

Dip tofu slices in a spiced besan batter and fry until crisp. Use our Chana Besan for the batter, and see our Chana Besan Guide for tips on making a smooth pakora batter.

Salads, sandwiches and wraps

Add pan-fried tofu cubes or slices to salads, sandwiches and roti wraps with onion, green chutney and lemon.

Plain tofu or masala tofu?

At Nath Mills we make two kinds of soy tofu.

• Healthy Tofu is plain, plant-based tofu made from soy. Its ingredient is soy (soybean). It is mild in taste, so you can add your own masala for bhurji, curries, stir-fries and salads.
• Masala Tofu is soy tofu flavoured with spices. The pack describes a hint of coriander, black pepper and ginger. Because the flavour is already there, it only needs a few minutes on the pan, which makes it handy for quick wraps, sandwiches and kathi rolls.

Which should you choose? If you like to cook with your own spices, go for the plain tofu. If you want something quick for tiffin or snacks, masala tofu saves time.

How to store tofu

Tofu is a fresh food, so storage matters more than with dry flour:

• Follow the storage instructions and use-by date printed on the pack.
• Keep any opened tofu covered.
• Use opened tofu soon, and do not leave it out at room temperature for long.

Tofu prices at Nath Mills

These are the prices as listed on nathmills.in.

Healthy Tofu (plain soy tofu):

Masala Tofu (spiced soy tofu):

For bulk or wholesale quantities, for example for a restaurant, canteen or caterer, call or WhatsApp us for a quote.

How to order tofu from Nath Mills

Nath Mills is a chakki flour mill at 129, Rampur Kalan, Tanda, Ambedkar Nagar, Uttar Pradesh 224190.

• Online: open the product page on nathmills.in, choose your pack size and click Add to cart.
• WhatsApp or call: +91 95111 45377 or +91 73985 16177. Send the product name and pack size.
• Email: nathmills0.1@gmail.com
• Visit the mill: 129, Rampur Kalan, Tanda, Ambedkar Nagar, UP 224190.

FAQ about tofu and soya paneer

Is tofu the same as soya paneer?

Yes. Tofu is often called soya paneer because it is made from soy milk and is used like paneer in Indian dishes.

Can I use tofu instead of paneer in any recipe?

In most recipes, yes: bhurji, matar curry, tikka, wraps and pakoras all work well. Press the water out first and stir gently so the cubes do not break.

How do I stop tofu from breaking in curry?

Press out extra water, pan-fry the cubes until lightly golden, then add them to the gravy at the end and simmer for only a few minutes.

What is the difference between Healthy Tofu and Masala Tofu?

Healthy Tofu is plain soy tofu that you flavour yourself. Masala Tofu is soy tofu already flavoured with spices such as coriander, black pepper and ginger.

How do I order Nath Mills tofu?

Order online on nathmills.in, or call or WhatsApp +91 95111 45377 or +91 73985 16177.