Posts Tagged ‘tofu’

Nutty Pumpkin and Tofu Coconut Curry

Friday, January 1st, 2016

nutty pumpkin and tofu coconut curry

The pumpkin in this recipe is butternut squash in America and butternut pumpkin in Australia. No matter what you call it this vegan dish explodes with flavor in your mouth.


1 tsp ground cinnamon

1 onion, diced

3/4 cup roasted cashews, finely chopped

2 cloves garlic, crushed

1/2 cup coconut milk

13-1/4 oz tofu, cut into small cubes

2 cups butternut pumpkin, cooked and diced

1 ginger, pieces, about 2 in. long, grated

1/2 tsp nutmeg

2-2/3 tbsp oil

2-2/3 tbsp curry paste


Heat oil in a large frying pan or wok over medium heat. Add garlic, ginger, onion, curry paste, and spices; cook for 2-3 minutes, or until fragrant. Add tofu and cook for 3-5 minutes, until slightly crisp. Add pumpkin, cashews, and coconut milk; continue to cook for 2 minutes, or until heated through.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 490; % Calories From Fat 68%; Total Fat 37g; Saturated Fats 11g; Mono-unsaturated Fats 16g; Poly-unsaturated Fats 7.9g; Cholesterol 0mg; Sodium 74mg; Total Carbohydrates 27g; Dietary Fiber 5.2g; Sugar 4.2g; Protein 21g.

More Information:


Thiamin B1 0.3 mg
Vitamin A 8000 IU
Vitamin K 16 mcg
Vitamin E 2.6 mg
Pantothenic Acid 0.84 mg
Vitamin B6 0.33 mg
Riboflavin B2 0.17 mg
Choline 21 mg
Vitamin D 0 IU
Vitamin B12 0.0047 mcg
Vitamin C 18 mg
Niacin B3 1.9 mg


Sodium 74 mg
Zinc 3.4 mg
Copper 1.1 mg
Calcium 710 mg
Iron 5.9 mg
Manganese 1.9 mg
Magnesium 170 mg
Phosphorus 380 mg
Fluoride 0 mcg
Potassium 760 mg
Selenium 20 mcg

Deviled Tofu Sandwich

Saturday, February 1st, 2014

This is the vegan and vegetarian answer to an egg salad sandwich. Great for low cholesterol diets as it contains none at all. I would substitute a whole grain bread in the place of the white bread for a more wholesome sandwich.


1 oz tofu

1/8 tsp soy sauce

1 pinch turmeric

1 tbsp green bell pepper, minced

1/2 tsp mustard

1 tbsp onion, minced (optional)

1 pinch paprika

2 slices white bread, toasted if desired

2 lettuce leaves

1 tomato slice


Combine first 7 ingredients in a bowl. Spread mixture on half the slices of bread. Layer with lettuce and tomato and top with remaining bread.

Serves 1

Nutrition Facts:

Nutrition (per serving) Calories 190; % Calories From Fat 20.4%; Total Fat 4.3g; Saturated Fats 0.8g; Mono-unsaturated Fats 1g; Poly-unsaturated Fats 2.1g; Cholesterol 0mg; Sodium 410mg; Total Carbohydrates 29g; Dietary Fiber 2.7g; Sugar 3.6g; Protein 9g.

More Information:


Thiamin B1 0.3 mg
Vitamin A 390 IU
Vitamin K 7.6 mcg
Vitamin E 0.33 mg
Pantothenic Acid 0.2 mg
Vitamin B6 0.13 mg
Riboflavin B2 0.21 mg
Choline 11 mg
Vitamin D 0 IU
Vitamin B12 0 mcg
Vitamin C 8.6 mg
Niacin B3 2.5 mg


Sodium 410 mg
Zinc 0.93 mg
Copper 0.26 mg
Calcium 280 mg
Iron 2.9 mg
Manganese 0.66 mg
Magnesium 35 mg
Phosphorus 120 mg
Potassium 220 mg
Fluoride 25 mcg
Selenium 15 mcg

Baked Tofu with Ginger

Wednesday, January 1st, 2014

A vegan/vegetarian meat substitute with an excellent flavor and aroma. It is excellent served alone or can be served with additional meal items.


2 scallions, trimmed and chopped

2 tsp vegetable oil

1 tsp sesame oil

1 tbsp lemon juice

2 tbsp soy sauce

1 lb tofu, cut into .75 in. slices

1/4 cup purchased chutney (optional)

1 tbsp parsley, chopped

1/2 tsp ground ginger


Arrange tofu slices in a single layer in a non-reactive baking dish. Combine remaining ingredients, except chutney, in a jar with a tight-fitting lid. Shake vigorously. Pour over tofu and marinate 20 minutes. Preheat oven to 400?F. Bake tofu in marinade 10-15 minutes. Add a small amount of water if tofu becomes too dry. Serve with chutney, if desired.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 210; % Calories From Fat 55.7%; Total Fat 13g; Saturated Fats 1.7g; Mono-unsaturated Fats 3g; Poly-unsaturated Fats 7.8g; Cholesterol 0mg; Sodium 470mg; Total Carbohydrates 6.9g; Dietary Fiber 2.9g; Sugar 0.9g; Protein 19g.

Creamy Tofu Over Pasta

Monday, September 12th, 2011

Here is a dish that features a creamy white sauce that is vegetarian and vegan. Choose the proper pasta and the entire dish can be vegan. Perfect as a side dish or the main course.


8 ounces pasta (bows, macaroni, fettuccine)

1 T. olive oil

1 onion, chopped

2 garlic cloves, minced

1 red bell pepper, chunked

2 cups mushrooms, sliced

2 T. parsley, diced

1/4 t. thyme

1/2 t. basil

1/3 cup flour

2 cups calcium-fortified soy milk

1/2 pound tofu, crumbled

1 cup peas

1/2 t. salt


Cook pasta according to package directions. In separate pan, sauté onion and garlic in olive oil. Add bell pepper, mushrooms, parsley, thyme, and basil; sauté until crisp-tender. In blender, process flour, soy milk, and tofu until creamy. Pour over vegetable mixture and cook until just thickened. Add peas and salt and heat through. Place cooked pasta on large serving platter. Top with vegetable and tofu mixture. Serve hot.

Serves 8.

Nutritional information:

Calories per serving: 162; protein: 8 grams; carbohydrate: 24 grams; fat: 4 grams; cholesterol: 0 milligrams

Tomato-Tofu Bisque

Thursday, May 1st, 2008

Tomato-Tofu Bisque

This recipe is a delicious vegan bisque. It uses tofu for the creaminess that one would expect from a bisque. For the vegetable broth see the recipe for September 2007.


I Tbs unsalted stick margarine

1 onion, chopped

1 Tbs all-purpose flour

2 cans no-salt-added diced tomatoes(14 1/2 oz ea)

2 cups vegetable broth

1 tsp dried oregano

3/4 lb tofu (reserve 1/2 cup of the liquid)

1/2 cup minced parsley

2 Tbs minced dill

1 Tbs honey


In a large nonstick saucepan or Dutch oven, melt the margarine. Add the onion and cook, stirring as needed, until softened, about 5 minutes. Add the flour and cook, stirring constantly, until the flour is lightly browned, about 1 minute.

Add the tomatoes, broth, oregano and pepper; bring to a boil. Reduce the heat and simmer, covered, until heated through, about 10 minutes. Meanwhile, in a blender or food processor, puree the tofu and the reserved liquid. Add the tofu, parsley, dill and honey to the tomato mixture; cook, stirring as needed, until just heated through, about 3 minutes.

Serves 4

Nutrition Facts

Nutrition (per serving). 165.0 calories; 31% calories from fat; 6.0 g total fat; 72.0 mg sodium; 23.0 g carbohydrates; 2.0 g fiber; 7.0 g protein.