Table Of ContentTofu Recipes
INDEX OF RECIPES IS ON PAGE 153
© Copyright – Sharon Elzer
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2
Mushroom Tofu Stroganoff
Serves 4
1 lb Marinated Tofu
1 tbsp olive oil
5 tbsp butter
1 lg yellow onion -- diced med-sm
1 lb mushrooms -- crimini or button
2 tsp minced garlic
1/2 tsp paprika
1 tsp nutritional yeast
pinch dried thyme
1 tbsp tamari soy sauce
salt -- to taste
freshly ground black pepper -- to taste
1/2 c dry sherry or red wine
1 c vegetable stock
1 1/2 c sour cream
Drain the marinated tofu on a slanted board while you gather and prepare the rest of the
ingredients. Cut the tofu into strips or cubes and bake at 350 degrees F for 20 minutes or
so. Remove and set aside.
Heat 1 tbsp each olive oil and butter in a 12-inch saute pan. When the oil and butter are
hot, add the onions. Saute them on a high heat until they begin to brown, then turn down
the heat and cook the onions carefully until they begin to caramelize, stirring frequently.
This will take about 15 minutes. They should be soft. While they are cooking, slice the
mushrooms about 1/4 inch thick, chop the garlic, and warm the stock.
Mix the garlic, paprika, nutritional yeast, and dried thyme into the cooked onions. Add
the remaining 4 tbsp butter and the tamari. When the butter is melted, add the
mushrooms. Salt and pepper them and carefully stir. Once the mushrooms begin to cook,
add the tofu and the sherry or wine, and let bubble and simmer for 8 to 10 minutes.
Add the heated stock to the sour cream. Once the mushrooms are sufficiently cooked, add
the sour cream stock to the pan. Cook until the sauce is hot and reduced to the thickness
you want. Try not to boil the sauce for too long or the sour cream will curdle.
Check the seasonings and serve over rice or twisted egg noodles.
Raw Tofu with Spicy Pickled Vegtables
1 Tub of Firm Tofu
1 Green Onion
A piece of Spiced Pickled Turnip or other vegtable about the size of a thumb
Couple of squirts of Soy Sauce
Couple of drops of Sesame Oil
Drain the water from the tub of tofu. Rinse the cake of tofu and return to tub. Dice the
green onion and the spicy pickled vegetable. Mix the diced onion and pickled vegetable
with the tofu, smashing it all together with a fork. Add a couple drops of seasame oil and
Soy Sauce to taste.
3
Creamy Tofu based Dressings and Dips
1 Tub of Soft or Silken Tofu
1.5 to 2 tablespoons Lemon Juice or Vinegar
2 to 2.5 tablespoons Oil
1/4 teaspoon Salt
1 teaspoon shoyu, or 1.5 teaspoons red miso, or 1/4 teaspoon salt
Blend in blender unitl smooth (20 seconds) or mash together with fork and let sit for 15
minutes before serving.
Dressing can now be flavored with nearly anything your imagination can think of.....
Garlic and Dill, 1 clove garlic and 1/4 teaspoon dill seed
Curry, 1/2 teaspoon curry powder, 2 tablespoons minced onion and 1 of parsley
Cheese and Garlic, 1/4 cup grated Parmesan, 1 clove minced garlic, and parsley
Onion, 1/4 cup diced onion
Ginger, 1 teaspoon grated ginger, dash of Tobasco, and parsley
Avocado, 1 well ripened avocado, smashed, dash of Tobasco, minced onion
Carrot, 1/4 cup grated carrot, minced onion, parsley
Pickle, 2 small diced cucumber pickles
Herb, 1/2 teaspoon of fresh or dried herb, e.g. basil, oregano, majoram, tarragon, etc.
A Tofu Salad
Ingredients and amounts:
"Moi Mu" silken tofu 1 block
salt 1/8 teaspoon
vinegar 1/8 cup
sugar 1/8 cup
garlic 1 slice
cilantro 2
sesame oil 1 teaspoon
water 3 cups
Cooking Instructions:: Cut tofu into 1/2 cubic inch blocks. Put salt into water and boil.
Put tofu into the boiling water for 10 minutes. Remove tofu and put it in the freezer for
10 minutes. Stir vinegar, sugar, garlic, and sesame oil together. Gently pour on tofu. Cut
cilantro into bits. Sprinkle on tofu.
Serves:
4
Curried Tofu and Vegetables in Pita
14 oz firm tofu, mashed
2 tablespoons oil
2 cups sliced muchrooms
1/2 cup thinly sliced carrots
2 cups shredded or sliced cabbage
5 tablespoons of butter or Margarine
2 tablespoons of whole wheat flour
1 cup water
1 teaspoon curry powder
1 teaspoon salt
6 pita breads cut, each cut into halves
Heat a large skillet and coat with oil. Add mushrooms and saute' to two minutes. Add
onions and carrots and saute' for two minutes. Add cabbage and saute' for two more
minutes and then remove from heat.
Melt 2 and 1/2 tablespoons butter in skillet. Add flour and saute' for 30 seconds until
lightly browned Mix in curry powder and salt. Then slowly add water, stirring constantly.
Cook while stirring for 1 minute and then add tofu and cook for 1 minute more. Now
combine tofu-curry mixture with the fried vegetable mixture in a large bowl.
Heat 1 tablespoon butter in a skillet. Fry pita halves for 1 to 2 minutes on each side,
remove from skillet and open into pouches with a knife. Repeat unitl all pita is cooked
and then allow to cool. Stuff the pita with the tofu-vegetable mixture. Serve hot or cold.
Creamy Tomato and Tofu Soup
1 tablespoon oil
1 onion diced
1 tomato diced
1 cup milk (soy or dairy)
1 teaspoon salt
Dash of Pepper and/or Tobasco
1/2 clove crushed garlic
12 ounced soft tofu
2 tablespoons minced parsley
Heat a pot and coat with oil. Add onion and saute over medium heat for about 3 minutes
or until transparent. Add tomato and saute for 2 to 3 more minutes. Add milk, salt,
pepper, and garlic and cook while stirring for another minute. Allow to cool briefly and
then add tofu and transfer to a blender and blend until smooth. Chill and serve with
parsley garnish.
5
Tofu Spagetti Sauce
2 tablespoon oil
1 clove garlic, crushed
2 onions, diced
2 large tomatos, diced
2 green peppers, diced
3 mushrooms, thinly sliced
1/2 carrot grated, or 2 leaves Chinese Cabbage thinly sliced
6 green beans, thinly sliced (optional) 2 cups water
1 bay leaf
24 oz firm tofu, crumbled
1/2 cup ketchup
3 tablespoons butter
3/4 teaspoon salt or 2 and 1/2 tablespoons shoyu
Dash of Pepper
1/2 cup grated Parmesan cheese
Heat a large heavy pot and coat with oil. Add onion garlic and saute over medium heat
for 3 to 4 minutes. Add tomatos, peppers, mushrooms, carrot, and beans and saute for 3
to 4 more minutes. Add water and drop in bay leaf and bring to a boil. Cover pot and
simmer for 15 minutes. Add the rest of the ingredients, (except the cheese), and simmer
for another hour, stirrring occasionally. Remove from heat, remove the bay leaf, and
allow to cool. Serve reheated or cold over spagetti. Top with cheese.
Tofu Sauteed in Butter with Scrambled Eggs
1 tablespoon butter
6 oz. tofu
2 eggs, lightly beaten Salt and Pepper
Melt the butter in a skillet. Add the tofu and mash. Saute until lightly browned. Add eggs
and scramble to your liking. Add salt and pepper to taste.
Can also be sauteed with a variety of other ingredients like chives, mushrooms, onions,
green peppers, etc.
Tofu - Cheese Souffle'
6 oz tofu, cut into 1/2 inch slices
2 tablespoons butter
3 slices whole wheat bread
6 oz. sharp cheddar cheese, grated
1 tablespoon chopped onion
1 and 1/4 cup milk (soy or dairy)
2 eggs, lightly beaten
Dash of Pepper
Butter the bread and tear each slice into 4 or 5 pieces. Coat a casserole dish lightly with
butter, then layer bread, tofu, cheese, and onion, repeating the layers unitl all ingredients
are used. Combine milk, eggs, salt, or miso, and allow to stand for 1 to 2 hours. Bake
casserole in a pan of water for 45 minutes in a preheated 350 degree F oven.
6
Butter Fried Tofu Teriyaki
12 oz firm tofu cut into cubes
1/3 cup Teriyaki Sauce
1 and 1/2 tablespoons butter
Place sauce and tofu in a shallow pan. Marinate for 1 hour, turning tofu after 30 minutes.
Melt the butter in a skillet. Add tofu and fry for 2 to 3 minutes on each side until golden
brown. Serve any remaining marinade as a dipping sauce.
7
Tofu Teriyaki
24 ounces firm tofu
2/3 cups Teriyaki Sauce
Combine tofu and sauce in a shallow pan. Marinate tofu pieces for 30 minutes
on each side. Grill tofu over a barbeque or broil in an oven, basting with the sauce
from time to time. Serve hot, accompanied by the remaining sauce for dripping.
8
Tofu Cheese Cake
OVEN TEMP : 350
Ingredients:
4 ounces whole wheet honey graham crackers
3 tablespoons olive oil(preferable) or margarine at room temperature
1 cup pineapple juice
2 tablespoons gelatin or agar-agar
1 pound soft tofu
5 tablespoons honey
6 tablespoons freshly squeezed lemon juice
1 tablespoon grated lemon peel
1 teaspoon candied ginger, minced
COOKING INSTRUCTIONS: 1. Preheat the oven to 350 degrees. Lightly grease a 9-
inch pie pan plate with margarine.
In a food processor, or by hand, crumble the grham crackers, add olive oil and work to a
fine crumb. Press the cracker mixture onto the bottom of the pie plate until the surface is
smooth and even. Bake for 10 minutes. Cool.
Heat the pineapple juice to a near boil. Stir in the gelatin or agar-agar gradually and
simmer until it is dissolved, about 5 minutes. Cool for at least 10 minutes.
In a blender or food processor, combine all the other ingredients with pineapple juice
mixture and blend for a minutes. Pour into the baked crust. Refrigerate 3 to 4 hours.
9
Baked Italian-Style Tofu
Drain well 1/2 block of extra-firm light tofu
Slice into 1/2-inch slices (you'll get roughly 6 slices). Put them in a
bowl with
garlic
oregano
basil
fennel seeds
red wine or red wine vinegar dilluted with water.
Toss to coat the slices.
Bake in a 400 oven until they are brown and firm. My husband stuck them
under the broiler once the sweet potatoes came out and it gave them a
really nice crunch.
Baked Tofu Cutlets
16 ounces firm tofu
4 Tbs. fresh lime juice
4 Tbs. soy sauce
1 tsp. honey
1 tsp. minced fresh gingerroot
1 tsp. minced garlic
1 tsp. chili sauce
Slice the tofu into 4 slices lengthwise. Set aside.
In a flat pan or nonstick baking dish just large enough to hold the slices
in a single layer, combine the lime juice, soy sauce, honey, ginger, garlic
and chili sauce. Place the tofu in the marinade and refrigerate for at
least 2 or up to 6 hours, turning occasionally.
Preheat the oven to 350F.
Remove the dish from the refrigerator and bring to room temperature. Bake
for 45 minutes.
Makes 4 servings.
10
BAKED TOFU NUGGETS
1 block Mori-Nu lowfat silken tofu (1% fat?)
2 TBSP low sodium soy sauce or tamari
1/4 cup water
Cut tofu into 1/4 thick slabs. *Carefully* place in a plastic bag and
pour soy sauce and water over it. Close bag and place in a bowl in the
refrigerator. Allow to marinate several hours or overnight, turning
occaisionally.
2 TBSP nutritional yeast
1 tsp parsley
1/2 tsp garlic powder
1/2 tsp onion powder
salt/pepper to taste
cayenne pepper to taste (optional but adds a great kick)
Mix dry ingredients together and place on a shallow plate. *Carefully*
coat the marinated tofu cubes in the mixture. Lightly spray a cookie
sheet with cooking spray and place the coated cubes on the tray. Bake
in a 400F oven for 30-45 minutes, or until lightly browned (cook longer
if you want the nuggets to have more of a dense texture, less if you
like the light cheesy texture of the silken tofu).
Barbecued Tofu
2 pounds extra-firm tofu -- well drained
2 teaspoons salt
2 tablespoons sugar
2 teaspoons freshly ground black pepper
1/2 teaspoon cayenne pepper
1 tablespoon chili powder
2 tablespoons paprika
1 cup apple cider vinegar
2 large garlic clove -- minced
8 SERVINGS
Tofu Recipe from Japan
Ingredients:
1 lb. tofu
green onions
ginger
soy sauce
Directions:
Cut the tofu into half, let it stand for a couple of minutes to let some water to run, chop
green onions, mince the ginger. Put the tofu in a bowl, decorate with the green onion and
the ginger. Put soy sauce on the top
Serves: 2
