Delicious Tofu Recipes

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PHOTO: FOTOLIA/REIKA
Versatile tofu can be used in recipes for main dishes, desserts and more.

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.