Tofu Dishes
Note: For main dish recipes, I always buy "extra-firm"
tofu, freeze it right in the package then thaw,
drain and squeeze before using.
This procedure imparts a heartier, heavier, chewier texture to the tofu.
Indian Tofu with Honey
Serves 4
Ingredients:
1 lb firm tofu, frozen, thawed, squeezed and drained to remove water, cut into 3/4 inch cubes
2 tsp ground cumin
1 tsp ground cardamon
1 tsp ground cinnamon
1 tsp ground coriander
1 tsp ground mace
Salt and freshly ground pepper to taste
1-3 Tbsp vegetable oil
2 large onions, chopped
3 cloves garlic, minced
3/4 cup of vegetable broth
3 Tbsp honey
2 Tbsp fresh lemon juice
1 carton (8 ounce) of plain yogurt
2 Tbsp flour or other thickening agent
1/4 cup of chopped fresh flat leaf parsley
Sliced almonds, lightly toasted in a dry pan
Manadrin orange slices for garnish (optional)
Directions:
1) In a plastic or paper bag combine cumin, cardamon, cinnamon, coriander, mace, salt and pepper.
2) Add tofu cubes, a few at a time. Shake bag until tofu pieces are coated with spice mixture,remove from bag and set aside. Add more tofu to bag and continue until all the tofu has been coated with the spice mixture, set aside.
3) Heat oil in skillet over medium heat. Add onions and garlic and cook, stirring frequently, until tender but not browned. Remove all onions and garlic from skillet, set aside.
4) Add the cubed, seasoned tofu to the skillet, adding additional oil if needed. Cook and stir until browned, about 5 minutes.
5) After tofu is thoroughly browned, add the onions and garlic back into the skillet . Stir in broth, honey and lemon. Bring to a boil, then reduce heat. Cover and simmer about 5 minutes.
6) In a small bowl combine yogurt and flour, add to skillet, stirring constantly. Add chopped parsley. Cook over medium/low heat, stirring constantly but gently until mixture thickens.
7) Spoon mixture over hot cooked brown rice. Top with lightly toasted almonds and garnish with mandarin orange segments.
This recipe adapted by Loretta Wallace from:
"Indian Pork with Honey" courtesy of the Pork Council
Tofu McNuggets with Maple-Mustard Dipping Sauce (Vegan)
Makes 4 servings
Ingredients:
6 Tbsp ice water
3 Tbsp unbleached or whole wheat, all-purpose flour
1/2 cup lightly toasted bread crumbs
1 tsp salt or soy or tamari sauce
Dash of cayenne pepper
1 pound extra-firm tofu, pressed, frozen, thawed, and cut into 1-inch cubes
Vegetable oil for sauteing
Directions:
In a bowl, whisk the flour, water and salt/soy sauce together to make a smooth batter; on a separate dish, toss the bread crumbs with cayenne pepper. Heat oil in a heavy skillet.
Dip each tofu cube in the batter to coat, then roll the cubes in the bread crumb mixture. Drop the cubes into the hot oil and cook for 2 minutes. Turn the cubes and continue cooking until they are golden brown. Drain the cubes on paper towels and serve hot with Maple-Mustard Dipping Sauce (recipe follows). These also taste great dipped in barbecue sauce or Thai peanut sauce (see the Veg-o-Maniac's sauce page).
Maple-Mustard Dipping Sauce (Vegan)
Ingredients:
1 1/2 tsp cornstarch or other preferred clear thickener
6 Tbsp water
1/4 cup Dijon mustard
1 tsp brown rice vinegar
4 tsp maple syrup
1 tsp soy sauce
Sauce Directions:
Dissolve the cornstarch or thickener in a small amount of the water. Place the cornstarch mixture in a small saucepan, add the remaining water, along with the remainder of the ingredients. Heat sauce, stirring constantly, until thickened.
Spicy Thai Tofu Satay
Serves 4-6
Ingredients:
1 lb firm tofu, frozen, thawed, squeezed and drained to remove water, cut into twelve 1/4 inch thick slices
1/2 cup boiling water
2-4 Tbsp vegetable oil or butter
4 cloves garlic, minced
4 Tbsp soy sauce
4 Tbsp peanut butter
1 inch piece of fresh ginger, peeled and minced (or 1/2 tsp dried ground ginger)
4 tsp honey
1 tsp fresh lemon juice
1 tsp ground coriander
1/8 tsp cayenne or more to taste
Directions:
1) Combine garlic, ginger, water, soy sauce, peanut buttter, honey, coriander, lemon juice and cayenne in a bowl, set aside.
2) Heat 2 Tbsp oil or butter in a skillet. Add tofu slices and brown until golden, gently moving slices around pan and adding additional oil or butter if needed to prevent sticking.
3) Pour the peanut sauce mixture into the skillet over the browned tofu and cook over low heat until garlic is tender and flavors have mingled. Serve with hot cooked brown rice.
Baked Variation: Pour 1/2 peanut butter sauce into a baking pan, add uncooked tofu in a single layer. Pour remaining sauce over tofu. Let sit and marinate for at least an hour. Bake at 375 degrees F for 20-25 minutes.
This recipe adapted by Loretta Wallace from:
"Indonesian Satay" from the book
Tofu Cookery by Louise Hagler
Robs Famous Curry Tofu
Serves 1-2
Ingredients:
1/2 lb firm tofu, frozen
3/4 cups cream (or unflavored soy milk for vegans)
1 clove garlic
1 small tomato
1 med green pepper
3 large mushrooms
other veggies you like
dash cumin
1 bay leaf
1 tsp curry powder
Directions:
1) Chop and saute garlic and veggies in cooking spray over med heat
2) Thaw press and drain tofu. Cut into 1 inch
cubes.
3) When veggies get very soft, pour soy milk over them. Lower heat slighlty.
Add spices, stir
4) When milk begins to froth, add tofu
5) Spoon sauce over cubes. Cover and simmer 20 minutes or so, stirring occasionally.
Make sure tofu has time to absorb flavor. Serve over rice
This recipe courtesy of:
Rob
Submitted to "The Crazy Vegetarian database"
Tofu Stroganoff
Serves 4-6
Ingredients:
4 Tablespoons vegetable oil
2 pounds firm tofu, drained, pressed, and sliced about 1/2 inch thick and 2 inches
long
1 tsp tamari soy sauce
1 cup whole scallions, thinly sliced
1 pounds mushrooms, sliced
2 Tbsp flour
1 cup dry white wine or sherry
1 12-ounce container sour cream or plain yogurt (or substitute of your choice)
2 Tablespoons thick tomato puree
1 teaspoon salt or to taste
Ground pepper to taste
2 Tablespoons fresh flat leafed parsley, finely chopped
Cooked noodles or rice
Directions:
In a large, heavy skillet, heat 3 Tablespoons of the oil over medium heat.
Place the tofu slices in the pan and sprinkle with tamari. Fry the tofu
until lightly browned on
both sides. Remove to a plate with a slotted spoon or spatula. Add the remaining
oil to the skillet. Saute the scallions and mushrooms, stirring often,
for about 4 minutes or until lightly browned. Stir the flour into the wine,
mixing well, then gradually pour into the skillet and stir. Add in the tomato
puree, salt, and pepper, and stir. Turn off the heat under the skillet,
and stir in the sour cream or yogurt (or substitute), blending completely
into the mixture. Add the fried tofu, coating thoroughly with the sauce.
Adjust seasonings to taste. Serve over noodles or rice, garnishing with
chopped parsley sprinkled over the top of the dish.
Variation:
Try this with seitan instead of tofu for a different taste and texture.
This recipe adapted from one from:
Cat-Tea Corner Home Page
http://outland.cyberwar.com/~opisica/Default.htm
Tofu Chili
Ingredients:
2 tablespoons olive oil
1 1/2 cups onions, diced
1 cup celery, diced
1 green bell pepper, diced
4 to 6 cloves garlic, minced
2 tablespoons canned green chiles, diced
1 teaspoon cumin seeds
1/2 teaspoon oregano leaves
1 to 2 tablespoons chili powder
1/4 to 1/2 teaspoon crushed red hot pepper, optional
14 ounces firm Chinese-style tofu, frozen, thawed, drained, and crumbled
2 cups black beans, cooked
1 15 oz. can tomatoes in puree
Directions:
Heat oil in large pan. Add onion, celery, green pepper, and garlic. Saute
over medium heat until onion is translucent. Add green chiles, cumin seeds, oregano, chili powder, (and crushed red hot pepper if desired). Blend and
saute 1-2 minutes longer. Add well drained, crumbled tofu, black beans, and tomatoes. Break up tomatoes into smaller pieces. Mix
well, partially cover, and gently simmer over low heat 15-20 minutes longer. Serve. Add salt or light salt, pepper, and/or hot sauce to taste.
(If chili seems dry while cooking, can moisten with some reserved cooking
liquid from black beans, or small amount of water, or even add a small can
of tomato sauce which wouldn't change per serving calculations much
This recipe courtesy of:
The Zone Diet Information Source
http://zonehome.com/index.htm
Mejor Burritos Grande
Ingredients:
1 T. safflower oil
1 large yellow onion, chopped
1 medium green pepper, diced
1/2 cup sliced button mushrooms
1 cup cubed firm tofu
1 t. sea salt (optional)
1 T. chili powder
1/2 t. cayenne
1 t. ground cumin
1 t. coarse ground pepper
4 cups cooked black beans
1/2 cup chopped cilantro
8 whole-wheat tortillas
2 cups tomato salsa
1 1/2 cups mozzarella cheese (or mozzarella-style soy cheese)
Directions:
1)Heat oil in large skillet. Saut* onions, green peppers, mushrooms,
tofu and salt (if desired), until peppers are tender and tofu is lightly
browned. Stir in Frontier fiesta chili powder, cayenne, cumin and black
pepper.
2)Add beans to vegetable mixture and cook until beans are very soft, adding
as little water as needed. Stir in cilantro and heat just until cilantro
is wilted.
3)While bean mixture is cooking, warm tortillas in a dry skillet. Sprinkle
1/8 cup soy cheese on each tortilla and spoon bean mixture in the center
of the tortillas, fold in the sides of each tortilla, and roll up. Arrange
burritos seam side down in a lightly oiled casserole, cover with salsa and
remaining cheese, and bake for 10 minutes, or until cheese is melted and
bubbly. Serve hot.
This recipe courtesy of:
Meals That Heal by Lisa Turner, to be published in September, 1996 by Healing
Arts Press,
an imprint of Inner Traditions International, Rochester, VT © 1996
by Lisa Turner 1-800-246-8648
Chili Enchilada Casserole
Ingredients:
1 Tbsp olive oil
1 chopped onion
3 Tbsp chili powder
3 Tbsp unbleached white four
2 tsp chopped garlic
1 tsp salt
1/2 tsp cumin
2 cups water
1 can of refried beans
1 pound of tofu
1 pound or less of shredded cheddar cheese
1 package of small, white flour tortillas
Directions:
To make chili gravy, saute in a deep skillet:
1 Tbsp olive oil
1 chopped onion
In a mixing bowl, mix:
3 T chili powder
3 T unbleached white four
2 tsp chopped garlic
1 tsp salt
1/2 tsp cumin
Add the dry ingredients to the onion and mix well
Then, slowly mix in 2 cups of water; cook till it looks like thin gravy
Get other ingredients ready. Put:
1 can of refried beans into a small bowl; mix in a little water so they
will spread easily.
1 pound of tofu in a small bowl and crumble it.
1 pound or less of shredded cheddar cheese in a bowl.
1 package of small, white flour tortillas beside your bowls
Now in a round casserole dish about the same size as a small tortilla, you
will layer the tortillas, beans, tofu, cheese, and the chili gravy. If you
have 10 tortillas, you will have 5 layers; therefore, you will divide the
ingredients into fifths and use 1/5th of everything for each layer
1. Cover bottom of casserole with gravy
2. Lay in 2 tortillas
3. Spread tortillas with beans, sprinkle with crumbled tofu, sprinkle with
cheddar cheese, laddle with chili gravy, and sprinkle with chopped ripe
(not pickled) black olives (optional) using 1/5th of each
ingredient
4. Keep layering like lasagna till done. Cover top layer with remaining
gravy
5. Put a lid on it and bake in the oven for about 20 minutes to warm it
all up and to melt the
cheese
This recipe courtesy of:
Carole's Corner
http://www.wp.com/carolem/home.html
Mock Crab Cakes
Makes 10 cakes
Enjoy all the taste and visual appeal of Baltimore's most famous food. To
reduce moisture and improve texture of the dish, press tofu by wrapping
it in paper towels, placing in a colander and setting a plate on top. Add
weight to the plate and set aside for about 20 minutes.
Ingredients:
4 to 5 slices whole wheat bread, broken into large pieces
1/2 cup minced celery
1/2 cup minced white onion
1/3 cup minced carrot
1/2 small green bell pepper, minced
1/4 cup chopped parsley
1/2 teaspoon canola oil
16 ounces firm tofu, pressed
1 tablespoon Old Bay Seasoning
2 teaspoons dry mustard
1/2 cup eggless mayonnaise
1 teaspoon salt
Oil or Cooking spray
Directions:
1. Preheat oven to 350 degrees. In a food processor or blender, whirl bread
pieces into fine crumbs. Place on a baking sheet or large cake pan and toast
in the oven for 8 to 10 minutes, or until dried and toasty. Remove from
oven and set aside
2. Brush a skillet with oil and cook celery, onion, carrot, pepper, and
parsley until softened, about 5 minutes. Remove from heat and set aside
3. Pulse tofu in food processor to a cottage-cheese consistency, being careful
not to puree it. In a large bowl, combine tofu, sauteed vegetable mixture,
1/2 cup of the breadcrumbs, mayonnaise, and seasoning. Mix well
4. Using about 1/3 cup for each, form mixture into 10 patties about 3-inch
across and 1/2-inch thick. Coat each patty with remaining breadcrumbs to
cover
5. Place patties on a sprayed or nonstick baking sheet and spray tops lightly
with cooking spray. Bake 15 minutes. Carefully turn cakes over and return
to the oven to bake until second side is toasty an and browned, about 5
to 10 minutes more
This recipe courtesy of:
"Natural Land" the award winning natural living supersite
http://www.naturalland.com/default.htm
Tofu and Broccoli in Garlic Sauce
This recipe is bit too much work for a weeknight, but the results are super-delicious
Ingredients:
Sauce:
1/2 cup soy sauce
1/2 cup Chinese Xiou-Ching wine(or substitute)
1-1/2 tsp. granulated sugar (or honey or substitute)
1 tsp. ground dried ginger
6-8 cloves garlic, crushed with a cleaver
2 Tbsp. creamy peanut butter
1/4 tsp. red pepper flakes
Beat all the sauce ingredients together in a small saucepan until peanut
butter is emulsified. If necessary, heat very gently
1 large head brocolli cut into flowerettes
2 yellow onions, sliced thin
16 oz. extra-firm tofu, cut into approx. 1-1/2 square blocks
1/4 cup soy sauce 1/4 cup canola oil
Directions:
1) Cut up tofu and marinade in the 1/4 c. soy sauce for about 15 minutes
2) Cut up brocolli and slice the onions
3) In large frying pan, put all but 2 T of the oil and heat until very hot.
Fry the tofu cubes in the hot oil just until browned on each side. Remove
them to a plate and pour off any excess oil
4) Put the remaining 2 T oil in the pan. Reduce heat to medium. Stir fry
the onion slices until they are soft and transparant a tiny bit caramelized,
about 5 minutes
5. In a large stew pot, steam the brocolli pieces, covered, in 3/4 cup water
for about 2 minutes or until crisp-tender. DO NOT OVERCOOK, Do not cook
the brocolli for
more than 5 minutes total...it should be slightly crunchy
6) Add the sauted onions and sauce mix, blend together and heat through
for about 1 more minute
7) Taste the sauce--it should be very slightly sweet and "hot"
from the red pepper, and extremely garlicky. Add another 1/4 tsp. of sugar
and/or a bit more red pepper flakes if necessary
8) Just before serving, gently stir in the tofu cubes with a large spatula,
being careful not to break them up
This recipe courtesy of:
"Natural Land" the award winning natural living supersite
http://www.naturalland.com/default.htm
Curry Tofu Sandwich
Serves: 1
Ingredients:
Olive Oil (or any healthy oil)
Soy Sauce
Curry Powder
Multi-Grain Organic Bread
Dijon Mustard
Tofu
Bean Sprouts
Tomatos
Shredded Carrots
Cucumbers
Optional: Lettuce
Directions
1) Pour curry powder onto a plate, to measure. Take 2 slices of tofu, 1/4
inch each, cut along the block's long side, and then dip the tofu on all
sides into the curry plate,
until the tofu is completely covered in curry
2) Turn the skillet on medium fire. Pour in
the oil (a bit more than a saute); wait until oil has warmed. Then place
both pieces of curried tofu into skillet and let cook for a few minutes;
watch careful to make sure it doesn't burn
3) Meanwhile cut and shred the carrots; chop the tomateos; chop cucumbers
4) After a few minutes of the tofu cooking, flip them both; then immediately
pour a few table spoons of soy sauce onto the the tofu. You should see smoke;
always watch the tofu; cook it slowly and move it around
5) Toast the bread
6) Place dijon mustard on one side of toasted bread. Place sprouts, tomatos,
cucumbers, and any other veggies onto one side of the bread. Then when tofu
is ready (should be a toughish consistency), place tofu onto other bread;
bring both sides together and cut in half perpendicular to the 2 pieces
of tofu
This recipe corutesy of:
Michael Oshman
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Last updated:
17 May 1999
Site Owner:
Loretta Wallace
URL:
http://geocities.datacellar.net/Heartland/Prairie/8088/tofu.html
E-mail:
ladybrvhrt@geocities.com