Delicious Tofu Recipes

There are so many ways to cook with tofu. Here are recipes for tofu main dishes, salads, desserts and more.
November/December 1976
http://www.motherearthnews.com/real-food/tofu-recipes-zmaz76ndztak.aspx
Versatile tofu can be used in recipes for main dishes, desserts and more.


PHOTO: FOTOLIA/REIKA

From The Book of Tofu, copyright 1975 by William Shurtleff and Akiko Aoyagi. Excerpts used by permission of Autumn Press, Inc.

Tofu in Baked Dishes

Tofu may be used with excellent results in the baked dishes of countries throughout the world. It goes particularly well with all dairy products and with grains. The Japanese often sauté and season their vegetables with a little shoyu or miso (and sugar) before adding them to tofu baked dishes in order to give a richer and more distinctive flavor. Always use pressed tofu in casseroles where a firm or slightly dry consistency is desired. Experiment freely using tofu in your favorite recipes for oven cookery. Since baking—which uses a relatively large amount of fuel or energy—has never been a traditional Japanese way of cooking foods, most of the following recipes are typically Western.

Tofu Italian Meatballs

(SERVES 2 OR 3)

A remarkably good facsimile of its namesake, this preparation is one of the many creative and delicious tofu recipes served as part of the vegetarian cuisine at Tokyo's Seventh-Day Adventist Hospital.

1/2 ounces tofu, well pressed or squeezed
1/4 cup chopped walnut meats
1/2 onion, minced
1/4 to 1/3 cup bread crumbs
1 egg, lightly beaten
3 tablespoons minced parsley
Dash of pepper
4 teaspoons red miso
or 1/2 teaspoon salt
Oil for deep-frying
1/4 cup tomato juice or tomato soup
1/4 cup ketchup
Dash of oregano
3 tablespoons
Parmesan or grated cheese

Combine the first seven ingredients and 1 tablespoon miso. Mix well and shape into 1-1/2-inch balls. Heat oil to 350° in a wok, skillet, or deep-fryer. Drop in balls and deep-fry until cooked through and well browned. Drain balls, then arrange in a loaf pan. Preheat oven to 350°. Combine remaining 1 teaspoon miso with tomato juice and ketchup, mixing to form a sauce, and pour over tofu balls. Top with a sprinkling of cheese and bake for 15 minute, or until nicely browned. For best flavor, allow to stand for 6 to 8 hours. Serve hot or cold, as is, or as a topping for spaghetti.

Mushroom & Onion Casserole with Tofu

(SERVES 3)

2 onions, diced
8 mushrooms, thinly sliced
1 tomato, cut into thin wedges
1 teaspoon oil
1 pint yogurt
2 ounces dried onion soup or mushroom soup
24 ounces tofu, cut into 1/2-inch cubes 2 tablespoons roasted sesame seeds

Preheat oven to 350°. Combine the first three ingredients in a bowl and mix lightly. Layer one-half of mixture at the bottom of a lightly oiled casserole. Combine yogurt and dried onion soup in a bowl, mixing well. Pour one-fourth of yogurt-soup mixture over vegetables in casserole, and top with a layer of one-half of the tofu and 1 tablespoon sesame seeds. Then pour another one-fourth of the yogurt mixture over the tofu. Use the remaining ingredients to form an identical series of layers. Bake for 30 minutes.

Tofu-Cheese Soufflé

(SERVES 4)

3 slices of whole wheat bread
2 tablespoons butter
6 ounces tofu, cut into 1/2-inch-thick slices
6 ounces (sharp cheddar) cheese, grated
1 tablespoon chopped onion or 1/4 teaspoon onion powder
1-1/4 cups milk (soy or dairy)
2 eggs, lightly beaten
1/2 teaspoon salt or 2 tablespoons red miso

Dash of pepper Butter the bread and tear each slice into 4 or 5 pieces. Coat a casserole lightly with butter, then layer bread, tofu, cheese, and onion, repeating the layers until all ingredients are used. Combine milk, eggs, salt or miso, and pepper, and pour into the casserole. Allow to stand for 1 to 2 hours. Bake casserole in a pan of water for 45 minutes in a preheated 350° oven.

Tofu Loaf with Onions and Cheese

(SERVES 4)

4 tablespoons butter
2 tablespoons whole wheat flour
1 cup milk (soy or dairy)
3/4 teaspoon salt
1 onion, minced
4 ounces cheese, diced
12 ounces tofu, pressed (see sidebar) and mashed
1/4 cup bread or cracker crumbs

Melt 2 tablespoons butter in a skillet. Add flour and sauté until fragrant and lightly browned. Gradually add 1-1/2 cups milk, stirring constantly, to form a smooth brown sauce. Season with the salt, then simmer until sauce is thick. Stir in onion, cheese, and tofu and remove from heat. Coat a pie tin with 1 tablespoon butter and fill with tofusauce mixture. Sprinkle on bread crumbs and dot with remaining 1 tablespoon butter. Bake in a 350° oven for about 15 minutes, or until set.

Savory Tofu-Pumpkin Delight

(SERVES 4)

2 tablespoons oil
1/2 onion, thinly sliced
3 cups boiled and mashed kabocha or pumpkin
12 ounces tofu, pressed (see sidebar) and diced
1 egg, lightly beaten
3 tablespoons shoyu 3 tablespoons natural sugar
Dash of salt
Dash of cinnamon or sansho pepper (optional)

Preheat oven to 350°. Heat a large skillet or wok and coat with 1 tablespoon oil. Sauté onion until lightly browned, then turn off heat. Add pumpkin, tofu, egg, shoyu, sugar, and salt, mixing well. Coat a pie tin with 1 tablespoon oil and spoon in the tofu mixture. Sprinkle with cinnamon or sansho. Bake for about 15 minutes, or until set.

Tofu & Pumpkin Patties

(MAKES 8)

2 cups boiled and mashed kabocha or pumpkin
24 ounces tofu, pressed and mashed
1 tablespoon salt
Dash of pepper
1 teaspoon of oilI
1/3 cup raisins
2 ounces cheese, grated or diced
2 tablespoons butter

Preheat oven to 350° . Combine pumpkin and tofu in a large bowl, mixing well, and season with salt and pepper. Shape the mixture into 4-inch patties and place on a baking pan coated with the oil. Dot the top of each patty with raisins, cheese, and butter. Bake for 20 to 30 minutes, or until lightly browned. Or bake in a pie shell as for pumpkin pie.

Baked Potatoes with Tofu Stuffing

(SERVES 6 TO 8)

4 potatoes, baked and cut lengthwise into halves
12 ounces tofu, pressed (see sidebar)
2 ounces cheese, grated or diced
1 /2 teaspoon salt
Dash of pepper
1-1/2 tablespoons butter
1 onion, minced

1 tablespoon oil Preheat oven to 350°. Scoop potato out of shells, then spoon 1 cup of potato into a mixing bowl and reserve the remainder. Mash tofu and cheese with potato in bowl. Season with salt and pepper. Melt butter in a skillet and sauté onions until nicely browned. Mix onions into potato-tofu mixture, then divide the mixture among the potato shells. Coat a cookie tin with the oil and bake stuffed potatoes on tin for about 30 minutes, or until nicely browned. Delicious served topped with butter (or sour cream) and minced chives (or parsley).

Tofu in Breakfast Egg Dishes

One of the easiest and most delicious ways to incorporate tofu into your breakfast menu is by serving it in traditional Western-style egg preparations. Tofu goes well with cheese and all those vegetables which lend variety and zest to egg dishes.

Tofu Sautéed in Butter with Scrambled Eggs

(SERVES 2)

1 tablespoon butter
6 ounces tofu
2 eggs, lightly beaten
Salt and pepper

Melt the butter in a skillet. Add tofu and mash, then sauté over medium heat until lightly browned. Add eggs and scramble until firm. Season with salt and pepper. If desired, sauté any of the following together with the tofu: chives, bean or alfalfa sprouts, crushed garlic, mushrooms, scallions or onions, green peppers or lotus root (each diced or thinly sliced). Season with 1/2 to 1 teaspoon shoyu.

Scrambled Eggs with Tofu and Mushrooms

(SERVES 4)

12 ounces tofu, pressed and mashed
3 eggs, lightly beaten
2 tablespoons butter
1 cup diced fresh mushrooms
1/4 teaspoon salt
Dash of pepper Combine tofu and eggs in a bowl and mix well. Melt the butter in a skillet. Add mushrooms and sauté for several minutes until fragrant and tender. Pour in tofu-egg mixture and scramble until firm. Season with salt and pepper. Serve hot or cold.

Tofu in Salads

Tofu is a wonderful addition to almost any salad. Its soft texture complements the crisp crunchiness of fresh vegetables. And because tofu has so few calories per gram of protein, tofu salads can be enjoyed by weight-watchers. Tofu can take at least 6 different forms when served in salads. Mashed or squeezed and lightly seasoned, it resembles cottage or ricotta cheese. Lightly drained and cubed, it can be used with or in place of croutons. Well pressed and diced, it has the texture of soft cheese and goes well in marinated salads. Parboiled and crumbled, it may be used to keep a salad light. Reshaped and cut into thin strips, it has the consistency of firm cheese or ham. Finally, blended and seasoned, tofu can be turned into a variety of rich and creamy salad dressings.

Western-Style Shira-ae

(SERVES 2 OR 3)

1 cucumber, cut into thin ovals
3 celery stalks, diced
6 ounces tofu pressed and mashed
4 teaspoons sugar
1 /2 teaspoon salt
4 teaspoons peanut butter or sesame butter
4 teaspoons rice vinegar

Combine the first five ingredients in a large mixing bowl. Cream the peanut butter and vinegar in a separate cup and pour over the tofu mixture. Mix all ingredients together lightly. For best flavor, chill before serving.

Mushroom Tomato Salad with Crumbled Tofu

(SERVES 4)

4 lettuce leaves
4 small tomatoes, thinly sliced
4 large fresh mushrooms, thinly sliced
12 ounces tofu, crumbled
1 tablespoon minced parsley

Dressing:

1 tablespoon shoyu
1/2 cup salad oil
1/4 cup lemon juice 1/2 clove of garlic, crushed or minced

Dash of pepper Arrange lettuce leaves on serving dishes and distribute tomato slices around edges of leaves. Combine mushrooms and tofu and divide among the 4 lettuce leaves. Top with a sprinkling of parsley, then the dressing.

Tofu Desserts

Tofu can be adapted to fresh fruit purees, whipped cream toppings, puddings, dessert souffles, Japanese-style confections . . . even cheesecake. In each of these preparations, nigari tofu gives by far the best flavor and consistency. Most take only a few minutes to prepare and, containing little sweetening, can also be used as side dishes at any meal.

Tofu Whipped Cream or Yogurt

(MAKES 1-1/2 CUPS)

This delicious dish can be used like whipped cream or, as the basis of desserts, like yogurt.

12 ounces tofu
2 tablespoons honey or natural sugar
Dash of salt (optional)
1/2 teaspoon vanilla extract (optional)

Combine all ingredients in a blender and puree until smooth. To serve as yogurt, top with a sprinkling of slivered almonds or walnut meats, shredded coconut, and raisins.

Tofu-Fruit Whips

(SERVES 2 OR 3)

These refreshing summertime desserts can be transformed into high-protein breakfast dishes by reducing or eliminating the sweetening.

1/2 pound fresh strawberries or peaches
12 ounces tofu, chilled
2 tablespoons honey or natural sugar
Chopped nutmeats or sunflower seeds (optional)

Combine all ingredients in a blender and puree until smooth. If desired, top with nutmeats. Serve immediately in small dessert dishes or use as a topping for pancakes, crepes, or waffles. Prepare the following variations as in the basic recipe:

Banana-Lemon Whip

2 small bananas
6 ounces tofu
juice of 1/2 lemon
1 to 2 tablespoons honey
1/2 teaspoon sesame butter (optional)
Dash of nutmeg (optional)

Coconut-Raisin Whip

1/2 cup shredded coconut
1/4 cup raisins
12 ounces tofu
3 tablespoons marmalade

Banana-Raisin Whip

2 bananas
1/4 cup raisins
6 ounces tofu
1 teaspoon honey
1/4 cup toasted wheat germ
Dash of nutmeg (optional)

Honey-Lemon Whip

1 tablespoon lemon juice
1/4 to 1/2 teaspoon grated lemon rind (optional)
1 tablespoon honey
6 ounces tofu

Tofu Orange Juice Puree with Tangerines

(SERVES 4)

12 ounces tofu, pressed
1 cup orange juice
1 tablespoon honey
1 cup tangerine or orange sections, drained

Combine the first three ingredients in a blender and puree until smooth. Stir in the tangerine sections, spoon into dessert cups, and chill for several hours.