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Meet the creator sharing plant-based recipes made delicious with science-backed cooking techniques.
Wendy Luong always knew she wanted to swirl science and food into some kind of career. “I was a huge nerd,” she says. Growing up in the Netherlands, she adored her math, physics, and chemistry classes, and loved preparing dinners with her parents at home, where they cooked Vietnamese and Cantonese dishes from scratch because area restaurants didn’t serve them.
So when she found the food technology program at Wageningen University, it was a no-brainer to study there. While earning her bachelor’s and master’s degrees, she “fell in love with mostly plant-based and healthier foods,” she says. After school, she advised European companies on plant-based recipe development, but eventually found she missed being in the kitchen — cooking, tinkering, and sampling. So in 2024, at her friends’ urging, she started posting plant-based recipes on social media under the handle @wendythefoodscientist.
Today, more than 500,000 followers tune in for her from-scratch, plant-based recipes, which explain the science behind why her techniques work. Much of her content teaches home cooks how to successfully bake, pan-fry, steam, and transform plant-based proteins like tofu, seitan, and beans that, in cultures without a long tradition of cooking them, can often get a bad wrap for being “hippie food,” she says.
Research shows that shifting diets toward less meat and more plant-based foods like these is important for hitting climate goals. It’s also good for health. But diets low in, or free of, meat can be a hard sell. Last year, a survey found that tofu is the fourth-most hated food in the U.S. after anchovies, liver, and sardines.
By the time that survey came out, Wendy had already been winning droves of soybean-curd converts, with messages flooding in from people who were finally liking tofu after following her advice on how to cook it.
One of her first videos to go viral was a hack her mom had taught her: Boiling tofu before you do anything else with it gives it a firmer, less-fragile texture, and also helps it absorb a flavorful marinade at lightning speed. Talking about the video, Wendy says, “I feel like there are a lot of people who [start to] eat plant-based, but eventually don’t like it anymore, but that’s because they haven’t found the right techniques for cooking.”
Seeking to fill that void, her videos also teach viewers about, among other things, science-backed ways to turn seitan into crispy schnitzel or spicy tenders, how to transform lentils into paper-thin wraps or chewy meatballs, and how to turn soybeans into soymilk and okara “burgers” that are made of the pulp leftover from the soymilk-making process.
Last year, so many of Wendy’s followers were asking for more tofu recipes that she decided to create a self-published digital cooking guide, Tofu Mastery, which came out in November and contains 49 recipes for making everything from a vegan version of mapo tofu to from-scratch tofu noodles and silky chocolate mousse — all with science-backed explanations of how and why the 17 core tofu techniques work.
Texturing and shaping ground tofu, for instance, creates the chewiness you’d expect from meat by guiding tofu’s protein network, incorporating enough binder to really hold a shape, and locking in the shape with heat. Braising tofu, as in her mapo tofu, creates big flavor because the temperature range of a gentle simmer is hot enough to make diffusion happen and pull flavor from the spices in the liquid but not so hot that the proteins in the tofu get all tough.
She wrote it mostly because of the demand from her followers, but the anti-tofu survey had also made her want to defend the ingredient that is so central to the cuisines she grew up with. She says, “I really want to prove overall that plant-based food is delicious. And this is specifically proving that tofu can be anything you want it to be.”
Wendy hopes Tofu Mastery is just the beginning. She’s full of ideas she wants to bring to life, like a similar guide to seitan or a comprehensive video course on plant-based cooking from scratch.
Ultimately, she wants her recipes to help people feel better, explaining, “Most important for me is that people feel healthy again, because there’s not enough knowledge shared on how to live a happy, healthy life, and I’m sure plant-based plays a huge role in that.”
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RECIPE: Classic Sichuan Mapo Tofu
- Yield: Serves 3–4 1x
Description
Wendy Luong’s take on mapo tofu, excerpted below from Tofu Mastery, is a vegan rendition of the classic Sichuan comfort food that draws on her knowledge of food science to make the tofu extra flavorful. As she writes in her cookbook, the dish “demonstrates the power of braising to infuse tofu with bold, complex flavors while maintaining tender texture. The gentle simmering allows the silky, saucy spice to penetrate every piece while building layers of heat, numbing sensation, and umami.”
Ingredients
- ~8 cups salted water for boiling (enough to fully submerge tofu; add 1 Tbsp salt per 4 cups water)
- 14 oz firm tofu, cut into bite-sized cubes
- 1 Tbsp neutral oil with high smoke point (like canola oil, sunflower oil, grapeseed oil, or peanut oil)
- 2 Tbsps doubanjiang (Sichuan fermented chili bean paste, see note)
- 3.5 oz plant-based mince (ground meat substitute, crumbled firm tofu, ground seitan, or textured vegetable protein)
- 3 cloves garlic, minced
- 1 Tbsp fresh ginger, minced
- 2 scallions, white and green parts separated and chopped
- 1 1/4 cups warm vegetable stock or water
- 2 Tbsps light soy sauce (see note)
- 1 tsp dark soy sauce (see note)
- 1 tsp sugar
- 1 Tbsp cornstarch mixed with 2 Tbsp water (to make a slurry)
- 1 tsp ground Sichuan peppercorns (see note)
- 1 Tbsp chili oil (optional)
Instructions
- Bring a large pot of salted water to a rolling boil. Gently lower tofu into boiling water using a slotted spoon. Return to a boil and maintain active bubbling for 5 minutes. Remove the tofu with a slotted spoon and let it drain for 30 to 60 seconds.
- Heat oil in a wok or large, deep skillet over medium heat. Add doubanjiang and stir-fry for 1 to 2 minutes, until fragrant and the oil turns deep red. Don’t rush this step — you want to bloom the paste and release its oils.
- Add the plant-based mince, breaking it up as it cooks. Stir-fry for 2 to 3 minutes until lightly browned and starting to crisp slightly. Add garlic, ginger, and white parts of chopped scallions. Cook for 1 minute, stirring constantly, until fragrant.
- Add warm vegetable stock, light soy sauce, dark soy sauce, and sugar. Stir to combine all the flavors and dissolve the sugar completely. Bring to a gentle simmer. Taste and adjust seasoning as desired.
- Add the boiled tofu cubes to the simmering sauce, gently submerging them. Reduce heat to maintain a gentle simmer (rather than an aggressive boil). Braise uncovered for 8 to 12 minutes, occasionally spooning sauce over the tofu. The tofu should gradually absorb the sauce’s red color and flavors.
- Add the cornstarch slurry gradually to the simmering sauce while stirring gently. The sauce should thicken enough to coat the tofu pieces in a glossy, silky layer without becoming gluey or paste-like. (If it thickens too much, add water to thin it, 1 tablespoon at a time.) Remove from heat. Sprinkle ground Sichuan peppercorns and green parts of scallions on top. Drizzle with chili oil if desired for extra heat.
Notes
- Sourcing ingredients: Light soy sauce, dark soy sauce, Sichuan peppercorns are available at retailers like Walmart and Amazon and at Chinese grocery stores. Doubanjiang, or Sichuan fermented chili bean paste, can be found at Chinese grocery stores or from specialty retailers.
- Storage tip: Refrigerate in an airtight container for up to 4 days. The tofu continues absorbing flavors as it sits and often tastes even better the next day. Reheat gently on the stovetop over medium-low heat, adding a splash of water or stock if the sauce has thickened too much.
Always Pre-Boil Tofu
Use step 1 of this recipe before using tofu in any recipe for the best flavor. You can cut it up (or not!) beforehand. Boiled tofu (plain, without toppings) keeps refrigerated for 4 to 5 days in an airtight container. The firmer texture holds up well in storage, and you’ll have tofu at the ready.
RECIPE: 5-Minute Soy Chili Tofu
- Yield: Serves 2–3 1x
Description
This recipe from food scientist and content creator Wendy Luong features a technique that went viral when she posted it on Instagram: boiling tofu. As she writes in her cookbook Tofu Mastery, in which this recipe originally appears, boiling tofu first, before adding seasonings or doing further cooking like frying or baking, helps it absorb big flavors lightning-quick (no marinating here!) and gives it a firmer, less-fragile texture. She recommends eating tofu boiled in salted water plain and straight from the pot, or with a quick drizzle of light soy sauce and chili crisp and a scattering of scallions and cilantro.
Ingredients
- ~8 cups salted water for boiling (enough to fully submerge tofu; add 1 Tbsp salt per 4 cups water)
- 14 oz medium-firm to extra-firm tofu, sliced about 1/2-inch thick
- 2-3 Tbsps light soy sauce
- 2-3 Tbsps chili crisp
- 2 scallions, thinly sliced
- Fresh cilantro leaves
- Toasted sesame seeds
Instructions
- Bring a large pot of salted water to a rolling boil. Using a slotted spoon, gently lower tofu slices into the boiling water. Maintain a steady boil, then cook the tofu for 5 minutes, uncovered. The water should bubble vigorously throughout. After 5 minutes, lift the tofu out and drain briefly.
- Arrange warm tofu slices on a serving plate. Drizzle soy sauce — watch how it soaks in instantly rather than pooling on the surface. This is your transformed protein network in action. Add spoonfuls of chili crisp with all the crunchy bits. Scatter scallions, cilantro, and sesame seeds on top.
- Serve immediately while warm alongside steamed rice and vegetables. Refrigerate leftovers for up to 3 days — the flavors will continue intensifying as the tofu sits.
RECIPE: Vietnamese Rice Noodle Bowls With Lemongrass Tofu Balls
- Yield: Serves 3–4 1x
Description
Wendy Luong’s variation on the classic Vietnamese dish bún chả turns tofu — instead of the typical main ingredient, pork — into ridiculously flavorful meatballs that are served over cold noodles and a zesty blend of pickled and fresh vegetables with lime. She writes in Tofu Mastery, where this recipe originally appears, that “the combination of proper technique and Vietnamese aromatics create balls that are crispy outside, tender inside, and loaded with satisfying flavor in every bite.”
Ingredients
The tofu
- ~8 cups salted water for boiling (enough to fully submerge tofu; add 1 Tbsp salt per 4 cups water)
- 14 oz firm tofu
- 1 small white onion, finely chopped
- 2 scallions, finely chopped
- 1 Tbsp fresh lemongrass, minced
- 2 Tbsps fresh cilantro, minced
- 2 Tbsps tomato paste
- 2 Tbsps sriracha (or tomato paste)
- 2 tsps vegan “fish” sauce
- 1/2 tsp salt
- 1/4 tsp white pepper
- 4-6 Tbsps oat flour (adjust as needed)
- 2 Tbsps neutral oil with a high smoke point (like canola oil, sunflower oil, grapeseed oil, or peanut oil)
The nước chấm dressing
- 1/4 cup fresh lime juice (from about 2 limes)
- 1/4 cup water
- 3 Tbsps vegan “fish” sauce
- 2 Tbsps sugar
- 1-2 fresh red chillies, thinly sliced (to taste)
- 1 clove garlic, minced (optional)
The bowl
- 7 oz dried rice vermicelli noodles
- 1 cucumber, julienned
- 3.5 oz pickled carrot and daikon (here’s a recipe for Quick Vietnamese Pickles)
- Cilantro
- Mint leaves (optional)
- Crushed roasted peanuts
- Lime wedges
Instructions
- Bring a large pot of salted water to a rolling boil. Gently lower the whole block of tofu (or block cut into 4 chunks) into boiling water using a slotted spoon. Bring to a boil again, then maintain boil for 5 minutes. Remove, drain briefly, and let cool until you can touch it.
- Transfer tofu to a large mixing bowl and break it into bread-crumb-sized pieces using your hands, a fork, or a potato masher. Add onion, scallion, lemongrass, cilantro, tomato paste, sriracha, vegan “fish” sauce, salt, and white pepper. Mix thoroughly with your hands until everything is evenly distributed and the mixture takes on an orange-red color. Add oat flour one tablespoon at a time, mixing thoroughly after each addition. The mixture should feel slightly tacky but not sticky — you want it to release cleanly from your hands when forming balls. Let it rest for 10 to 15 minutes.
- Form the mixture into golf ball–sized portions, being careful not to overwork the mixture. You should get 14 to 16 balls.
- Heat oil in a large pan over medium-high heat. Add the balls, leaving space between each, and pan-fry for 3 to 4 minutes per side, until golden brown all over. The surface should develop a crust that will protect the tender interior during final cooking.
- Lock in the texture by baking at 400°F for 12 to 15 minutes, flipping halfway; or air-frying at 400°F for 8 to 10 minutes, flipping halfway.
- While the balls cook, make the dressing by whisking together the lime juice, water, vegan “fish” sauce, and sugar in a small bowl until the sugar dissolves. Add sliced fresh chilies and minced garlic (if using). Taste and adjust as desired — it should be a balance of sour, sweet, salty, and spicy.
- To prepare the bowls, cook the rice vermicelli according to package instructions. Drain, rinse under cold water, and drain again. Divide noodles into serving bowls. Top each bowl with tofu balls, cucumber, picked carrots and daikon, fresh cilantro and mint (if using), and roasted peanuts. Drizzle generously with dressing (or serve on the side). Garnish with lime wedges.
Notes
Storage tip: Uncooked balls can be stored on a parchment paper–lined tray, covered, up to 24 hours, or frozen the same way and then transferred to a freezer storage bag and stored up to 3 months. Cooked balls can be stored in an airtight container in the fridge for 3 to 4 days.
