Tofu Recipes

& Tips

On this page:


>  Vegetable Salad with Seasoned Tofu Topping

>  Tofu and Steamed Vegetables Medley

>  Tofu Dip

>  Tofu Pumpkin Pie Recipe — NEW!

Additional Ways to Prepare Tofu


Tofu is a very versatile soy food that provides a good scource of healthy protein while offering the culinary adaptability of taking on the flavors of the surrounding foods and seasonings in the dish.


It is available in various consistencies — Firm and medium-firm are good for most recipes.  Consider buying organic tofu to reduce exposure to pesticide residues and  genetically-modified soybeans which may be found in non-organic soybean products.


Here are some tips and recipes used in the Tada family which we would like to share with you.  Feel free to try any of these... Also, be adventurous — use your God-given imagination and come up with new ways to use this wonderful food!



Vegetable Salad with Seasoned Tofu

Tofu provides the protein — and the topping — to this delicious, healthful salad.



In a separate small bowl, mix together:  Diced Organic Tofu, Organic Garlic Powder, Organic Onion Powder, Paul Bragg Liquid Aminos.  Set aside and allow the tofu to "marinate" for a few minutes.


Organic Vegetables:

On each salad plate, form a salad "bed" with any or all of the following vegetables: 

Lettuce, Radicchio, Spinach, Dandelion Greens, Celery, Broccoli, Cauliflower, Grated Carrot (or whole baby carrots), Radish, Tomato, Mushroom, small amount of organic, fresh collard greens finely chopped, avocado. 


Pour tofu topping mixture in the center of each salad bed to form a nice "mound".


Finish with your favorite organic dressing, or try the following....

Mix together or sprinkle separately over your salad equal parts of:

* Organic Olive Oil

* Organic Apple Cider Vinegar (Paul Bragg or other brand)

* Paul Bragg Liquid Aminos  (to taste)






Tofu and Steamed Vegetables Medley

The tofu provides the protein in this dish, as a healthy meat substitute.  It will nicely adapt itself to the surrounding healthful flavors of this delicious entrée. 


1.)  In a shallow, wide pan, pour some purified water to barely coat the bottom of the pan.  

2.)  Add chopped vegetables such as:

       Organic squash (zucchini, butternut, crookneck yellow squash, acorn squash, etc.)


       Green beans


       Organic eggplant

       Onion (finely diced)

       Organic collard greens (optional, helps to "perk up" the flavoring) 

3.)  Add organic firm tofu, diced into small cubes.

4.)  Season to taste with:

       Paul Bragg Liquid Aminos  (healthy soy sauce substitute)

       Brown Rice Syrup  (small amount; adds a touch of sweetness)

       Grated fresh organic garlic

 5.) Stir mixture and allow to simmer on medium-low heat until vegetables are slightly tender (do not overcook).  This entrée may be served with brown rice  (click here for cooking tips on the Recipes, Vol. 2 page) and/or with other side dishes of your choosing.

     Tip:  Other vegetables may be substituted or added to the above list.   As the saying goes, "Be creative!"  Use your imagination.  That's how recipes are "born".  Bon appetite!





Tofu Dip

Here is a delicious dip from the recipe files of Cheryl Tada.   It is a light, tasty dip you can use for most anything "dippable", such as fresh, bite-sized veggies.  


Thoroughly mash and mix together:


*  1/2 cube Organic Tofu (from a 14-oz. package)

*  1 small to medium-sized Organic Avocado

*  Organic Garlic Powder, to taste (or for a more "lively" taste, use fresh crushed organic garlic)

*  Sea Salt, to taste


Mix thoroughly, and serve immediately.


     Tip:  When processing your avocado for this and other recipes, we've discovered it helps to half the avocado, extract the seed, then use a medium- to large-sized spoon to scrape along the inner skin of the avocado and extract the fruit.  With a little practice, you can easily scoop out the entire avocado half cleanly, without having to peel it. 

     Hint:  Avocado ripeness test —  Cradle the avocado in the palm of your hand, and with the fingers grasped around the fruit, give it a gentle squeeze.  If it yields slightly to the light pressure, it's probably ripe enough to use.





Tofu Pumpkin Pie


Believe it or not, this unique version of the familiar pumpkin pie actually tastes wonderful.  This recipe has been adapted from one by Mary McDougall, with slight modifications we made.  Enjoy!   — Blessings, Tada Family



You can make your own from whole wheat flour, or to save time, purchase ready-made whole wheat organic pie crust shells from your local store.  A 9-inch diameter pie shell is recommended for this recipe.



1  12-oz. package organic tofu

1  16-oz. can organic pumpkin (or cook and puree 2 cups pumpkin)

¾ cup organic sugar (or substitute 1/2 cup fructose)

1 teaspoon cinnamon

½ teaspoon powdered ginger

¼ teaspoon ground cloves

¼ teaspoon pumpkin pie spice*

1/8 teaspoon salt

½ cup soymilk (you can substitute 4 oz. purified water and 2 tablespoons soy powder, vanilla.  Please note:  Soy products can vary greatly in taste and quality; if you need help locating a reliable and delicious product, please use the e-mail link below.)



Place tofu in a food processor and puree until smooth.  Place into a large mixing bowl.  Add pumpkin and mix well.  Add organic sugar (or fructose) and spices.  Mix until very smooth.   Add soymilk or soy powder/water combination and mix again until thoroughly combined.  Pour mixture into the pie shell.   Bake at 325 degrees for 50-60 minutes.   Remove and cool.



Consider using a hand-held electric mixer instead of the food processor, and use one bowl to do all the mixing.  

Extra filling that cannot fit into the pie shell can be baked in a separate oven-acceptable cookware to make a delightful custard.  Bake at the same time as the pie to conserve energy.  (Being a smaller quantity that might bake quicker, the "custard" might need to be taken out of the oven sooner.)

Although the original recipe calls for a 350-degree oven, we lowered the temperature by about 25 degrees and the pie still baked well.  You may need to experiment with your oven.

To enhance flavor, refrigerate 2 hours before serving.  Serve with vanilla soy ice cream or Vanilla Cream Sauce (recipe below).



Vanilla Cream Sauce   


1  12-oz. package organic tofu

½ cup soymilk (or substitute 4 oz. purified water and 2 tablespoons soy powder, vanilla flavor)

1/3 cup organic sugar (or substitute slightly less fructose)

1 tablespoon vanilla extract


Place tofu in a food processor (or in a bowl and use a hand-held mixer) and mix until thoroughly smooth.  Add remaining ingredients and blend until smooth.  Refrigerate about an hour before serving for best taste. This sauce will keep for approximate 3-5 days refrigerated and may also be used as a topping for other deserts and even fruit salads. 



* Pumpkin Pie Spice (used in the Pumpkin Pie Recipe)

This may be purchased at the store, or make your own by combining: 


4 parts cinnamon

1 part ground cloves

2 parts powdered ginger

1 part nutmeg


(This is one of many pumpkin pie spice ratios available online.)





Other Ways to Enjoy Tofu


Tofu may be substituted in a wide variety of recipes; simply substitute for meat.


Here are some ideas to help you get started:


*   Add finely diced tofu cubes in spaghetti sauce in place of meat.


*   Dice tofu in tiny cubes and add to miso soup along with some finely chopped green onion if preferred.  (Miso soup paste is available in the ethnic sections of many supermarkets.  The paste may be added to hot water and steeped for a delicious bowl of soup; follow directions on the label.) 


*   Add diced tofu to soups, casseroles, stews and other entrées.  Add mashed tofu to lassagne and other recipes.  Marinate diced tofu in Paul Bragg Liquid Amino and add to homemade pizza topping.


*   A simple yet elegant way to serve tofu is to slice tofu in 1/2-inch thick pieces (cut width-wise from the tofu cube as it comes from the container).  Garnish each slice with some grated fresh ginger and finely chopped green onions if desired.   Sprinkle Paul Bragg Liquid Aminos for flavoring.   Top with a sprig of parsley or mint leaf if you'd like.  Makes a wonderful side dish served with organic brown rice and miso soup and salad. 


*  Your own concoction: _________________________






Have Fun, Be Creative, and Enjoy!



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