# Tofu for One: Three Easy, Must-Try Dinners From One Block

- Link: https://lifeandwork.blog/tofu-for-one-three-easy-must-try-dinners-from-one-block/
- Published: 2026-10-24T01:01:00-05:00
- Author: Bert Swope

Tofu for one works well when you divide a block among meals that taste different:
a crisp-edged rice bowl, a vegetable scramble on toast, and a ginger noodle soup.
One standard 14-ounce block supplies three modest tofu portions. Add grains, vegetables,
and a few pantry ingredients, and you have three plant-based dinners without eating
the same leftovers every night.

Extra-firm tofu is the most practical choice for this plan. It holds together in
a skillet, crumbles easily for a scramble, and stays intact in broth. The recipes
below share spinach, carrots, scallions, and seasonings, so you can use up fresh
ingredients without committing to one large batch of food.

## Planning tofu for one: Divide the block before dinner

Start with a **14-ounce (396-gram) block of refrigerated extra-firm tofu**, preferably
water-packed. Drain it and cut it into three roughly equal pieces, each weighing
about 4⅔ ounces (132 grams). Larger blocks work, too; divide them into thirds and
expect slightly more generous servings.

Each recipe serves one. Because a third of a block is a modest portion, the meals
include rice and edamame, beans and toast, or noodles and vegetables.

For all three dinners, gather:

– 1 block extra-firm tofu, 14 ounces (396 grams)
 – 1 medium carrot – About 3 cups
loosely packed baby spinach (90 grams) – 3 scallions – Frozen shelled edamame – 
Cooked rice, bread, and quick-cooking noodles – Canned white beans – Soy sauce, 
vegetable broth, neutral cooking oil, cornstarch, ground cumin, and turmeric – Fresh
ginger and a lemon or lime

The individual recipes give exact amounts. Frozen rice and edamame are convenient
for small household cooking because you can take out only what you need. Refrigerate
unused canned beans in a covered container and use them within three to four days,
or freeze them in small portions.

### Store the unused tofu immediately

Put the two unused pieces in a clean, covered container, cover them with fresh water,
and refrigerate at **40°F (4°C) or below**. Change the water daily. Plan to make
these dinners over three consecutive days, and follow any shorter storage directions
on the package.

Take out only the portion you’re cooking. If your plans change, freeze the remaining
tofu promptly while it is still fresh. Thawed tofu becomes more porous and chewy,
which suits a skillet meal, although it will be less tender in soup. Discard tofu
that develops mold, slime, or an unusual sour smell; an acceptable smell alone does
not establish that food is safe.

## Dinner 1: Crispy tofu rice bowl with carrots and edamame

Drying the tofu’s surface and leaving space between the pieces helps it brown. A
small skillet is fine, provided the cubes fit in one layer.

**Yield:** 1 dinner
 **Prep time:** 10 minutes **Cook time:** 15 minutes **Total
time:** 25 minutes, using cooked rice

### Ingredients

– One-third block extra-firm tofu, about 4⅔ ounces (132 grams)
 – ½ medium carrot,
cut into thin matchsticks, about ¼ cup (30 grams) – ½ cup frozen shelled edamame(
75 grams) – 1 teaspoon cornstarch (3 grams) – 2 teaspoons neutral cooking oil (10
milliliters) – ¾ cup cooked rice (about 140 grams) – 2 teaspoons soy sauce (10 milliliters),
plus more to taste – 1 teaspoon lemon or lime juice (5 milliliters) – 1 scallion,
sliced

### Instructions

1. Pat the tofu thoroughly dry and cut it into roughly ¾-inch cubes. For a drier
surface, wrap it in a clean towel and press gently while preparing the vegetables.

2. Cook the edamame according to its package directions. Add the carrot during the
last minute if you prefer it slightly softened. Drain. 3. Toss the tofu with the
cornstarch. Heat the oil in a nonstick skillet over medium-high heat. 4. Add the
tofu in one layer. Cook for 10 to 12 minutes, turning occasionally, until several
sides are golden. Let a crust form before trying to turn each piece. 5. Heat the
cooked rice until steaming hot. Place it in a bowl with the carrot and edamame. 
6. Lower the skillet heat and add the soy sauce to the tofu. Toss briefly, then 
spoon it over the rice. Finish with citrus juice and scallion.

Keep the sauce light. A generous pour will soften the crisp coating you just made.
For heat, add chili flakes or a little hot sauce at the table.

## Dinner 2: Tofu scramble with spinach and white beans

A tofu scramble makes a quick dinner on toast. White beans add substance, while 
a small pinch of turmeric provides color without dominating the dish. There is no
need to press the tofu for this meal; a little moisture keeps the crumbles tender.

**Yield:** 1 dinner
 **Prep time:** 5 minutes **Cook time:** 10 minutes **Total 
time:** 15 minutes

### Ingredients

– 1 teaspoon neutral cooking oil (5 milliliters)
 – 1 scallion, sliced, white and
green parts separated – ¼ teaspoon ground cumin – ⅛ teaspoon ground turmeric – One-
third block extra-firm tofu, about 4⅔ ounces (132 grams), drained – ½ cup drained,
rinsed canned white beans (about 85 grams) – 1 tablespoon water (15 milliliters),
plus more as needed – 1½ cups loosely packed baby spinach (45 grams) – Salt and 
black pepper, to taste – 1 teaspoon lemon juice (5 milliliters) – 1 or 2 slices 
whole-grain bread

### Instructions

1. Heat the oil in a skillet over medium heat. Add the scallion whites and cook 
for about 1 minute.
 2. Stir in the cumin and turmeric, then crumble the tofu directly
into the pan. Leave some larger pieces for a varied texture. 3. Add the beans and
water. Cook for 4 to 5 minutes, stirring occasionally, until hot. Add another splash
of water if the pan becomes dry. 4. Fold in the spinach and cook just until wilted.
Season with salt, pepper, and lemon juice. 5. Toast the bread. Spoon the scramble
onto the toast or serve it alongside, topped with the scallion greens.

If the beans are very soft, fold them in gently so they retain some shape. The finished
scramble should be moist, with distinct crumbles, rather than cooked down until 
dry.

## Dinner 3: Ginger tofu soup with noodles and greens

The final portion goes straight into broth, making this the least hands-on meal 
of the three. Extra-firm tofu will have a substantial bite; gentle simmering keeps
the cubes intact.

**Yield:** 1 dinner
 **Prep time:** 10 minutes **Cook time:** 10 minutes **Total
time:** About 20 minutes

### Ingredients

– 1 teaspoon neutral cooking oil (5 milliliters)
 – 2 teaspoons finely grated fresh
ginger (about 4 grams) – Remaining ½ medium carrot, thinly sliced, about ¼ cup (
30 grams) – 2 cups low-sodium vegetable broth (475 milliliters) – 2 ounces thin,
quick-cooking wheat noodles (56 grams) – Remaining one-third block extra-firm tofu,
about 4⅔ ounces (132 grams), cut into small cubes – 1½ cups loosely packed baby 
spinach (45 grams) – 1 to 2 teaspoons soy sauce (5 to 10 milliliters), to taste –
1 scallion, sliced – Lemon or lime juice, to taste

### Instructions

1. Heat the oil in a small saucepan over medium heat. Add the ginger and carrot.
Stir for about 1 minute.
 2. Pour in the broth and bring to a boil. Add the noodles
and cook according to the package directions, usually a few minutes for thin noodles.
3. Add the tofu during the final 3 minutes of noodle cooking. Reduce the heat as
needed to maintain a gentle simmer. 4. Stir in the spinach until wilted. Taste before
adding soy sauce, since broth and noodles vary in saltiness. 5. Pour into a large
bowl and finish with scallion and a squeeze of citrus.

If your noodles require a long cooking time or release a great deal of starch, cook
them separately and add them to the finished soup. For leftovers, store noodles 
apart from the broth when practical; they continue absorbing liquid in the refrigerator.

This order uses the tofu first where a dry surface matters most, then in two meals
that tolerate more moisture. It also leaves little fresh produce behind: the carrot,
spinach, and scallions are used across the three dinners, with pantry and freezer
staples ready for another week.

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