Vegetarian, Vegan & Raw/Living food recipes - Tofu basics and recipes

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06-11-2004, 08:08 AM

There are two basic types of tofu: regular (sometimes called Chinese tofu) and silken (Japanese tofu). Both are available in regular fat versions (approximately 50% CFF) or reduced-fat versions (approximately 25% CFF) which may be suited those concerned about the amount of fat in their diet.

Both regular and silken tofu come in three varieties: soft, firm, and extra-firm. The firmer the tofu, the less apt it is to fall apart. However, even extra-firm silken tofu is more likely to break up than even firm regular when handled a lot. (IE, in stir fries, you'll need to be very gentle if using silken tofu.) Likewise, soft regular tofu will not get as creamy and smooth as silken.

Firm and extra-firm regular tofu are good for things such as baked or broiled tofu slices or "cutlets", in stir-fries or lightly pan-fried. Regular tofu seems to be better for freezing. Once thawed, and pressed, it readily absorbs a marinade, and has a nice chewy texture.

Silken tofu has a texture similar to a custard. It is ideal in anything pureed, such as puddings, smoothies, dressings, dips, mock cheese fillings (ie, in lasagna), etc. The firm and extra-firm silken tofu also work well in dishes such as tofu scramble. It can be sliced and baked, but needs to be handled gently or it will break up.

A coomon silken tofu is Mori-Nu, which comes in the aseptic packages. It has a long shelf life and doesn't need to be refrigerated until you actually open the package. It is the only tofu that can be eaten right from the package without any cooking.

Also available is savory baked tofu. These products have a nice "chew", and are great for sandwiches, or to toss into things like stir fries, soups, or salads.

Pressing the tofu

Split the block of tofu lengthwise. lay several layers of paper towel on a flat surface; place the tofu cut side down on the towels, put another couple of layers of paper towel on top, cover with something flat and rigid like a cutting board with a large can of tomatoes or such on top for weight.

Let the tofu sit for 45 minutes or longer so that the excess water in the tofu is pressed out which will help to make it chewier and less likely to crumble. It can then be grilled or baked, or cut up for use in stir-fries. If marinating, it is better to press the tofu first as this seems to allow the marinade to be absorbed better by the tofu.

06-11-2004, 08:09 AM
Originally posted by VOW

1 pkg silken soft tofu
1 pkg silken firm tofu
(try to get low fat, if you can!)
1/2 cup Soy Slender soymilk drink (chocolate flavor)
1 tbsp real vanilla extract
1/4 cup cocoa
3 pkt Splenda, or 2 pkt Stevia
1/4 cup semi-sweet chocolate chips, MELTED

Put all ingredients in food processor and buzz until ingredients are thoroughly blended.

Makes 4 servings, about 1 cup each.

Nutritional Data:
145 calories per serving
51 cals from fat
6 g fat
70 mg cholesterol
13 g carbohydrate
2 g fiber
11 g protein
4% calcium
13% iron

"This stuff is so good, I eat it for BREAKFAST!" - VOW

06-11-2004, 08:10 AM
(makes 4 patties)

2 packages of firm tofu
1 tbsp unsalted butter
1 medium onion, chopped
2 tbsp of green pepper, chopped
1 1/2 cup of whole wheat bread crumbs
1/2 tsp of dried basil
1/2 tsp dried oregano
1/2 tsp garlic powder
1/2 tsp onion powder
1tbsp fresh parsley, chopped
1 egg, slightly beaten
dash of pepper

Cut tofu into large pieces and drain well for at least 20 minutes. After the tofu is drained mash it up in a large bowl (do not puree).

In a frying pan melt the butter and then add the onion and green pepper - cook over medium heat until the onion becomes soft. Remove from heat and add to the bowl of mashed tofu. Add the bread crumbs, spices, parsley and egg and mix well.

Divide mixture into four portions and spoon onto a greased baking sheet. Form into large patties.

Bake at 350f for 25 minutes.

Serve on wholewheat buns with a side salad if desired.

06-11-2004, 08:11 AM
(serves 4)

1 package of firm tofu, cut into 1/2" cubes
1 cup carrots, diced into 1/2" pieces
1 cup dailin radish, diced into 1/2" pieces
1 cup onions, diced into 1/2" pieces
1 clove garlic, minced
1 tsp fresh ginger, peeled and minced
1 tbsp vegetable oil
1 cup red and green peppers, cut into bite size pieces
1 cup snow peas
1 cup bean sprouts
1 tbsp fresh cilantro or parsley, chopped
1 1/2 cups of teriyaki sauce, thick style

In a large frying pan or a wok, saute the onion, garlic, giner, carrots and daikon radish in the vegetable oil over medium heat for about 5 minutes.

Add the peppers and the tofu to the pan and saute for 3 minutes. Add the Teriyaki sauce, snow peas, bean sprouts and cilantro (or parsley) and stir well to mix ingredients.

Cove the pan/wok and let everything simmer for about 2 minutes, remove from heat and serve over rice.

06-13-2004, 01:58 AM
I made this from Cooking Light the other day, it was really great. It takes a little advanced planning, but the result is well worth it.

Vietnamese Lettuce Rolls with Spicy Grilled Tofu

This dish contrasts warm and cold sensations, along with firm, soft, and crunchy textures. The tofu is pressed before grilling so that it becomes firmer. Because they're more flexible, the top halves of lettuce leaves make better wrappers than the bottom halves.

1 (16-ounce) package water-packed firm tofu, drained
1/2 cup fresh lime juice
1/2 cup honey
1/4 cup thinly sliced peeled fresh lemongrass
2 tablespoons low-sodium soy sauce
3/4 teaspoon chile paste with garlic
1/4 teaspoon freshly ground black pepper
3 garlic cloves, minced
Cooking spray
1 head romaine lettuce
1/2 cup cilantro leaves
3 tablespoons chopped dry-roasted peanuts
36 small mint leaves
36 (2-inch) strips julienne-cut carrot
12 basil leaves

Cut tofu crosswise into 12 (1/2-inch) slices. Place tofu slices on several layers of heavy-duty paper towels. Cover tofu with additional paper towels. Place a cutting board on top of tofu; place a cast-iron skillet on top of cutting board. Let stand 30 minutes to 1 hour. (Tofu is ready when a slice bends easily without tearing or crumbling.) Arrange tofu in a single layer in a 13 x 9-inch baking dish.
Combine juice and the next 6 ingredients (juice through garlic) in a small saucepan, and bring to a boil. Cook 1 minute, stirring until honey dissolves. Pour over tofu. Cover and let stand at room temperature 1 hour.

Prepare grill.

Remove tofu from dish, and reserve marinade. Coat tofu with cooking spray. Place tofu on grill rack coated with cooking spray. Grill 3 minutes on each side or until browned.

Remove 12 large outer leaves from lettuce head; reserve remaining lettuce for another use. Remove bottom half of each lettuce leaf; reserve for another use. Place 1 tofu slice on each lettuce leaf top. Top each leaf top with 2 teaspoons cilantro, 3/4 teaspoon peanuts, 3 mint leaves, 3 carrot strips, and 1 basil leaf. Wrap leaf around toppings. Serve with reserved marinade.

Yield: 4 servings (serving size: 3 lettuce rolls and about 1/4 cup sauce)

CALORIES 294 (29% from fat); FAT 9.5g (satfat 1.5g); MONOFAT 2.5g; POLYFAT 4.9g; PROTEIN 14.8g; CARBOHYDRATE 44.9g; FIBER 2.8g; CHOLESTEROL 0.0mg; IRON 3.5mg; SODIUM 334mg; CALCIUM 157mg
Cooking Light, JUNE 2003

Suzanne 3FC
06-28-2004, 01:21 AM
Mongolian BBQ Sauce
1/2 cup low sodium tamari sauce
2 Tbsp. sugar
1/4 cup rice vinegar
1 Tbsp. sesame oil
1/2 cup sake
1/3 cup water
1/3 cup ketchup
pinch ground coriander
pinch ground ginger
1/4 tsp. red chili flakes
1/4 cup minced leeks
2 tsp. minced fresh garlic
2 tsp. peeled and minced fresh ginger
2 Tbsp. water
2 Tbsp. low sodium tamari sauce

In a large saucepan, combine 1/2 cup tamari sauce, sugar, rice vinegar, sesame oil, sake, and 1/3 cup water and bring to a boil. Add ketchup, corander, ground ginger and red chili flakes. Simmer for 10 minutes. Remove from heat.

In a small bowl, combine leeks, garlic, fresh ginger, the 2 tablespoons water, and the 2 tablespoons tamari sauce. Add to cooked mixture and stir until combined. Pour into a jar.

Cover and store in refrigerator up to 2 weeks.

To make the Marinated Tofu:

16 oz firm organic tofu, cut into 8 slices
1 cup Mongolian BBQ Sauce

Lay tofu slices flat in a shallow glass baking dish. Add sauce, cover and marinate 2 to 3 hours or overnight.

Serves 8
70 calories
4 g fat
2 g carbs
7 g protein

I haven't tried this recipe, but plan to. It's the one recipe I've seen that will convince me to try tofu :)

It is from Canyon Ranch Cooks (

08-10-2004, 11:49 AM
If you freeze a brick of tofu and then fully defrost it, it will have a somewhat meatier texture (that is, chewier) when cooked. There are a lot of ways to take advantage of the texture of tofu, but one really kid-friendly way is to crumble it as you would feta cheese, into medium-sized chunks. Spray a broiler pan with olive oil spray, and spread the tofu in a semi-single layer. Season it with garlic powder and hot pepper flakes to taste, or use any Italian seasonings you like best (note: fresh herbs will not stand up to broiling, but can be added later). Broil the tofu for 15 minutes until evenly browned, watching so it doesn't burn. Then add it to prepared or homemade tomato sauce and toss with pasta for a really delicious protein-rich pasta dish without the fat of meat sauce. :D

02-08-2005, 01:01 PM
Baked tofu


6 Tbs soy sauce
2 tsp honey
2 tsp balsamic vinegar
1 1/2 Tbs grated fresh ginger
1 tsp minced garlic

Slice tofu into about half inch slices. and then place slices very close together on nonstick baking tray. Pour the marinade over the tofu slices.
(No need to marinate aheas of time :) )

Bake for about 1/2 hour at 400 degrees F. Tofu turns out crispy on the outside but soft inside.

Serve on salad or as a sandwich with lettuce and tomato :T

03-23-2005, 12:21 AM
One of my favorite ways to prepare tofu is like this...

Scrambled Tofu

1 block firm tofu, drained and rinsed
1 can whole kernel corn, drained
1/2 bag of tater tots, baked until reallllllly crispy
1 small can diced green chilies
1 can mushrooms
1 onion, chopped
Other veggies as desired
Brewer's Yeast to taste
McKay's Chicken Seasoning to taste

Smash tofu in a skillet with a fork until it resembles scrambled eggs. Add seasonings, water and veggies (but not the tater tots) and simmer until most of the water is gone. Add the baked tater tots, cut in half. When the water is completely absorbed, serve with fresh tomato or roll up in tortillas with ketchup or salsa to make really yummy breakfast burritos.

You can of course use fresh veggies instead of canned, but sometimes I'm all about convenience. :) If you want to use fresh potatoes instead of frozen, I would suggest boiling, dicing and then frying them until pretty crisp in a little bit of olive oil. You want them crisp because of the moisture that is still in with the tofu when you add the potatoes.


04-11-2005, 01:47 PM
i'm pleased to announce that, for the first time ever, i cooked successfully with tofu. my neighbor and some other assorted pals and i had an impromptu cookout this weekend-- let me tell you, it was meat-o-rific-- i was craving something meat-y, but not interested in actual meat-- ribs and sausage, thanks but no thanks-- so picked up some (firm)tofu to grill. whipped up a marinade (similar to the one listed above) with soy sauce, rice vinegar, a little brown sugar, ginger, garlic, and sriracha ( let it sit in the marinade and plopped it on the grill. while grilling, i made a reduction from the extra marinade. mmmmm. i was so pleased with it, i plan on trying things with tofu more often!

05-02-2005, 03:43 PM
i was flipping through my moosewood cookbook last night to try and come up with something 'meatloafy' to go with the mashed potatoes i had been craving. the cookbook had a recipe for mushroom pecan 'burgers' that i turned into a 'meatloaf'. i mixed mushrooms, spices, onion, toasted pecans, brown rice, rolled oats, and one cake of firm tofu together, packed the whole thing into a loaf pan, topped it with a low-fat mushroom gravy i made, and baked it for 1/2 hour. mmmm. good with the mashed pots (just pots, salt and pepper, and a little garlic-infused buttermilk), yummy local grainy bread, and a green salad. a little mushy last night, but perfect as leftovers today. i think i'll add some veggies to the mix next time-- grated beets or carrots, eggplant, peas-- and adjust the dry ingredients as needed. yay tofu!

07-13-2005, 12:09 PM
made great baked tofu cubes last night to toss in salads etc for the week-

1 cake extra firm tofu- pressed
cut the cake into cubes and marinate for at least 30 minutes in a mix of:
braggs liquid aminos (or soy sauce/tamari) (3ish TB)
sesame oil (about 1 1/2 TB)
a sprinkle of sesame seeds
a few grates of freash ginger
thai hot peppers/red pepper flakes

place the tofu on a lightly oiled/'pammed' baking sheet and bake in a 400 degree oven for about 15 minutes. stir once and try to flip most of the pieces over- cook for another 10 - 15 minutes.

10-28-2005, 04:33 PM
(originally posted by TobeyToe)

Makes 6 servings

8 oz Portabella mushrooms
8 oz Shiitake mushrooms
8 oz Button mushrooms
1 large onion, sliced in rings
4 cloves garlic
1 1/2 tsp dried dill weed
1 tsp salt
1/4 tsp. pepper
8 o/z skilen lite tofu
1 cup FF sour cream
2 tbls. all purpose flour
12 oz linguini
3/4 cup skim milk
1/2 yellow pepper (sliced)

1. Spary large saute pan with cooking spray and heat over medium high heat. Cook onion, garlic,mushrooms (reserving a few mushroom slices) in oil for 10 minutes, stirring often, until tender. Stir in dill weed, salt & pepper.

2. As mushrooms are cooking, place tofu, sour cream, milk and flour in blender. Cover and blend on medium until smooth. Stir tofu mixture over mushroom mixture and cook over medium heat, stirring constantly until mixture is thickened.

3. Place this entire mixture over hot cooked linguini.

10-28-2005, 04:36 PM
(originally posted by TobeyToe)
Makes three ½ cup servings.

1 package Lite Silken tofu
1 Tbsp ultra low-fat mayonnaise
2 tsp. mustard (yellow or Dijon - depending on your preference)
½ tsp dill weed
2 Tbsp. each diced celery & onion
1 tsp parsley, chopped
Dash of paprika and pepper to taste

Crumble tofu into a small bowl. In a separate bowl, combine mayo and dill. Mix thoroughly andpour over crumbled tofu. Add celery, onion, parsley, paprika and pepper. Mix thoroughly.Refrigerate approx. 30 min. to allow flavors to meld.

This is really good served in a whole wheat pita.

10-28-2005, 04:38 PM
(originally posted by 3fc member TobeyToe)
Serves: 6

1 medium bowl of fresh fruit salad
4 large strawberries, stems removed
2 medium ripe peaches, peeled and pitted (necatrines also work)
1 1/2 pounds lite Silken Tofu
1 1/2 cups powdered sugar

1. Prepare a fresh fruit salad and set aside in the refrigerator.

2. In a food processor, puree the strawberries and peaches until they reach a thick, liquid consistency. Add the tofu, blend until fully combined.

3. Add the powdered sugar, blend until smooth.

4. Pour the mixture into an airtight container and chill for 2 hours, or overnight. Serve in individual dessert dishes, and garnish with whole strawberries.

This will keep in the refrigerator for one week. :carrot:

10-28-2005, 04:40 PM
(originally posted by TobeyToe)
Makes 2 servings

1 cup raspberries, frozen
1 cup crushed pineapple
1 cup skim milk
2 tablespoons honey
1 lemon, juiced
1 teaspoon vanilla extract
1/2 cup lite silken tofu

Combine all ingredients together in a blender and puree until smooth.

10-28-2005, 04:41 PM
(Originally posted by TobeyToe)
Makes 4 servings

Mocha Chocolate Mousse:
2 packages lite silken tofu
3 tablespoons maple syrup
1/4 cup packed brown sugar
2 tablespoons coffee liqueur
1/3 cup plus 1 tablespoon unsweetened cocoa powder
2 teaspoons instant espresso
1/4 teaspoon ground cinnamon

Raspberry sauce:
2 1/2 cups fresh raspberries, well rinsed, or frozen, thawed
1/3 cup fresh orange juice
Juice of 1/2 lemon
2 tablespoons granulated sugar

1/2 cup raspberries
4 mint leaves

To prepare the mousse, combine all ingredients in the bowl of a food processor and puree until creamy, about 2 minutes. Transfer the mousse to a bowl, cover, and refrigerate.

To prepare the raspberry sauce, combine 1 1/2 cups of raspberries and the remaining ingredients in the bowl of a food processor and puree until smooth. Strain the raspberry sauce through a fine strainer (rubbing with a rubber spatula to work through the mesh) into a small bowl. Mix in the remaining 1 cup of whole raspberries, cover, and refrigerate for about 15 minutes.

Spoon a 1-inch deep layer of mousse into long, narrow parfait glasses or small glass dessert bowls, spreading out evenly. Top with a layer of raspberry sauce. Repeat, ending with a layer of mousse. Chill for at least 20 minutes. Garnish with some whole raspberries and a mint leaf.

Per serving: calories - 133, protein - 8 gm, fat - 2 gm, cholesterol - 0mg

10-28-2005, 04:42 PM
(originally posted by TobeyToe)
Makes 2 servings

1 package lite silken tofu
1.5 - 2 cups sliced frozen strawberries
4 Tbs maple syrup

Blend everything in a food processor until very smooth and creamy. Serve immediately.

10-28-2005, 04:43 PM

2 scallions, coarsely chopped
1 clove garlic, peeled
10 ounce package frozen chopped spinach, thawed and squeezed dry
1/2 teaspoon cayenne
1/4 pound lite silken tofu
2 tablespoons lemon juice
Splash sesame oil (optional)
1 tablespoon soy sauce

Combine all ingredients in blender and process until smooth. Transfer to bowl and serve with raw vegetables.

10-28-2005, 04:45 PM
(originally posted by TobeyToe)
Makes 6 servings

1 onion, finely chopped
2 garlic cloves, minced
two 28- to 32-ounce cans chopped tomatoes, do not drain
1 tablespoon balsamic vinegar
1 tablespoon sugar
12-ounce box jumbo pasta shells
1 package lite silken tofu
3 scallions, finely chopped
2 egg whites
1/4 cup finely chopped fresh parsley leaves
15-ounce container nonfat ricotta
3/4 cup grated part-skim mozzarella

In a 12-inch skillet cook onion and garlic with cooking spray over moderate heat until softened. Add tomatoes with juice and cook over moderate heat, stirring occasionally, 40 minutes, or until thickened. Stir in vinegar, sugar, and salt and pepper to taste. Remove skillet from heat and cool sauce. Tomato sauce may be made 1 day ahead and chilled, covered.

In boiling water cook pasta until al dente and drain.

Preheat oven to 350F.

In a food processor blend tofu, scallions, egg, parsley, ricotta, and 1/2 cup mozzarella until smooth. Spread about 1 cup tomato sauce in a baking dish. Fill each pasta shell with about 1 tablespoon cheese mixture and arrange shells in one layer, cheese sides up, over sauce. Pour remaining tomato sauce over shells and sprinkle with remaining 1/4 cup mozzarella. Bake shells in
middle of oven 30 minutes, or until sauce is bubbling and cheese is melted.

10-28-2005, 04:46 PM
(originally posted by TobeyToe)

Makes 4 servings

1 medium onion, diced
1 cup skim milk
1 10.5-ounce package firm lite silken tofu
1 large tomato, diced
1/2 teaspoon salt
1/2 teaspoon chopped garlic
1 teaspoon fresh basil, chopped
1/2 teaspoon pepper

Sauté onion in sauce pan with cooking spray for 3 minutes or until transparent. Add tomato and garlic, continuing to sauté for 2-3 minutes. Add basil, salt and pepper. Blend in milk. Cook,stirring constantly, for one minute. Remove from heat and cool briefly. Add in tofu. Transfer to a food processor and purée until smooth.

06-29-2006, 07:35 PM
Willmakit, I hope this is what you want. I haven't tried this yet so let me know how it turns out. I altered the recipe from Asian Cooking for Health cookbook to this vegetarian version.

Sichuan Hot & Sour Soup (China)
2 cakes firm tofu, diced
1 oz bamboo shoots, diced
1 small carrot, diced
8 large shitake mushrooms caps, diced
1 oz wood ear mushrooms caps, diced
4 cups vegetable broth or water
2 teaspoons salt
1 teaspoon sugar
1/2 cup green peas
1 1/2 tablespoons soy sauce
2 tablespoons vinegar
2 teaspoons sesame oil
1/2 teaspoon freshly ground black pepper
1/2 teaspoon ground Sichuan pepper
2 tablespoons cornstarch dissolved in 4 tablespoons cool water
1/4 cup chopped fresh cilantro
6 slices ginger, julienned
4 scallions, chopped

Bring broth or water to boil in large pot. Add the tofu and vegetables, salt, sugar, peas and stir well. Return to a boil, reduce the heat and simmer 3 minutes. Add the soy, vinegar, oil, peppers and stir to blend for 1 minute. Stir the cornstarch and water again, then pour slowly into the simmering soup while stirring gently. Keep stirring until the soup thickens. Simmer 1 more minute, then turn off heat. Serve garnished with cilantro, ginger, and scallions.

06-30-2006, 11:15 AM
This one I found on

10 Chinese dried mushrooms, soaked in warm water for 30 min.
4 cups water
3 leeks, cut into strips (or 2 cans bamboo shoots, drained)
1 lb. tofu, cut into cubes
1 Tablespoon fresh ginger
2 cups bean sprouts
1/2 tsp. Tabasco hot sauce
2 Tbsp. cider vinegar
1/4 teaspoon black pepper
2 Tbsp. cornstarch
2 Tbsp. soy sauce
2 scallions, minced

Drain mushrooms, reserving liquid. Cut mushrooms into strips. Pour water and mushroom liquid into a saucepan. Add leeks (or bamboo shoots), bean curd, ginger, bean sprouts, Tabasco, venegar, pepper. Bring to a boil. In a cup, dilute the corstarch with a little of the soup liquid and soy sauce. Stir into the saucepan and cook for 2 minutes until soup thickens. Sprinkle with scallions and serve. Add slices of radish, carrot, or cucumber to garnish.

I haven't tried any hot & sour recipes yet b/c I'm the only in the house that would eat it. But I have looked at a lot of recipes and fantasized! Other ingredients that might work as additions or substitutions are chili paste, rice wine vinegar, chopped water chestnuts, chili oil, and sesame oil.

Let me know what you discover in your hot & sour experiments!:hungry:

07-06-2006, 02:06 AM
Hey all,

I prepared Tofu Stir fry and it turned out so so so good! Cant wait to make it again. it takes only 10 mins and the whole thing has only 190-200 calories (without rice) which serves atleast 2 :

1 pack of extra firm tofu (I used house premium)
1 pack of stir fry veggies (I used unfrozen carrots, shittake mushrooms, boychks, brocolli, cauliflower, celery, leeks, cabbage, zucchini)
1/4 tsp garlic paste
2-3 tbsp soy sauce
1/2 tsp of oil
1tsp peanuts
1/4 lemon squeezed
salt and cayenne pepper to taste.

Cut the tofu into 1/2 inch pieces and drain with blotting paper.
In a non-stick pan ad 1/2 tsp oil. add garlic paste, peanuts and tofu and saute for 1-2 minutes on high-medium flame. Then add veggies and 2-3 tbsp soy sauce and stir for 5-6 minutes biskly on high-medium flame. add salt and cayyenne pepper and mix it well. sprinkle water if needed. squeeze 1/4 lemon.

I like it dry like this. But if you want it with some gravy, add 1/4 cup water and 1 tsp cornstarch dissolved in water. stir for 3-4 mins and serve with rice or just as is.

08-14-2006, 04:57 PM
Tofu and veggies stir fry in coconut milk (Thai curry)

Same as above but instead of water and cornstarch, add 1/3 rd cup of coconut milk for the gravy. It tastes great!

09-30-2006, 09:01 PM
Mauvarsroux- I just wanted to say thank you for your tofu Tips. Pressing the tofu, made a world of difference for me, I like it really well done. :)

10-01-2006, 06:52 PM
Your welcome! :)

I find that sometimes you have to fool about with something until you get it how you like. :lol:

12-30-2006, 05:22 AM
Tofu Nuggets

1 (16-ounce) package extra-firm tofu, well drained
1 large egg white
3 tablespoons wheat germ
2 tablespoons yellow cornmeal
Salt and pepper to taste
Slice the tofu into 1/2-inch slices. Place between several towels and place a light book on top of them. Allow to sit for about 15 minutes. This will remove any excess liquid from the tofu. Remove from the towels and cut the slices into 1/2-inch cubes.
In a small bowl, beat the egg whites with a fork. Add the tofu and stir gently to coat the cubes completely.
In another small bowl, mix the wheat germ, cornmeal, salt, and pepper. Mix well. To the mixture, add the tofu in small batches and toss until the tofu is coated. Place the cubes onto a lightly greased baking sheet, spaced well apart.
Bake at 400*F (205*C) until golden brown, about 15 to 20 minutes, turning the tofu over every 5 minutes or so.
Serve hot with a sauce for dipping.

11-03-2008, 09:36 PM
Braised greens with tofu, cashews and raisins
-1 pound kale (I used a bunch of red Swiss chard)
-2 tablespoons olive oil (I didn't use this much!)
-1/2 pound extra firm tofu, cut into 1/2-inch cubes
1 teaspoon tamari
-1/4 cup cashews
-1/2 cup bread crumbs (I used fresh bread)
-1/4 cup raisins
-1/2 cup sliced fresh mushrooms
-one good sized carrot, peeled
-1/2 teaspoon natural sugar
-2 tablespoons balsamic vinegar (unseasoned)
-freshly ground black pepper

1. Rinse greens, remove thick stems, coursely shred and set aside.
3. Place the tofu cubes in a small bowl and drizzle with one teaspoon tamari. Toss to coat all the cubes. Let sit five minutes.
3. Heat one tablespoon oil in wok or skillet. Add the tofu cubes and cook over high heat until browned.
4. Turn the heat down. Add the mushrooms, cashews and bread crumbs and sauté until they are lightly browned. Stir in the raisins. Remove mixture from pan and set aside.
5. Add the other tablespoon of oil to pan, shred the carrot right into the pan, increase heat to high and add the greens. Stir to mix, then cover and cook about three minutes until the greens have wilted but are still bright green. (Be careful not to burn them.)
6. Reduce heat, stir in sugar and vinegar, and season to taste. Add the tofu mixture. Spread over polenta.

You can put it over polenta or another grain if you choose, but it's great on its own. I got this off of Andrea's Easy Vegan Cooking blog.

Lola Dark
07-13-2009, 03:46 PM
Press and drain extra firm tofu and cut into cubes:
sprinkle with garlic salt and nutritional yeast
spray with olive oil cooking spary and bake 400 degrees until crispy and brown
cook in frying pan until golden brown using cooking spray or a tsp to Tsp of extra virgin olive oil if you need your fat for the day!

sounds simple but the taste is amazing and you get your B12!!

09-05-2009, 06:28 PM
Mexican Tofu Breakfast

1 16oz pkg. extra firm Tofu, crumbed in skillet
2 Morningstar Grillers (or a meat substitue here--I've used cut up Worthington Saucettes), crumbled
1 onion, chopped
1 can corn, drained
1 tsp. onion powder
1 tsp. garlic powder
1 c. fresh mushrooms, sliced (or 1 can drained)
1/2 tsp. tumeric
1/2 red pepper, diced (opt)
Fritoes or corn chips

Place all ingredients except corn chips into skillet and cook about 5 minutes. When done, put corn chips in bowl and put this mixture on top. Delicious!

I don't mix the corn chips in with the skillet mixture because the chips will get soggy, particularly if there are leftovers.

09-05-2009, 06:37 PM
Tofu Omelet

This recipe is REALLY good and you will think you are eating eggs!! The secret to its success is in the directions! Preheat oven to 475.

In bowl put:

2--16 oz extra firm Tofu, drained well (I take it in my hands and try to get more moisture to drip out)
7 oz chopped Green Chilies (mild)
1 c. tofu cheese (or you can use real cheddar cheese)
1 tsp. onion powder
7 tsp. McKay's chicken seasoning (or any kind of chicken seasoning)

Mix with your hands in the large bowl until well mixed.

Spray a cooking spray into 9x11 glass baking pan covering well. Put the tofu mixture into the pan and press down hard until it is all very flat in the pan. This is one of the secrets to this recipe working well, the high heat it bakes in and pressing it down in the pan well.

Bake 35 minutes. Let sit 5 minutes and cut into pieces. It is delicious!