The Veg-o-Maniac

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


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)

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

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

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)

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


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

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


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

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:
Submitted to "The Crazy Vegetarian database"

Tofu Stroganoff

Serves 4-6


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

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.

Try this with seitan instead of tofu for a different taste and texture.
This recipe adapted from one from:
Cat-Tea Corner Home Page

Tofu Chili

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

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

Mejor Burritos Grande

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)

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

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

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
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
This recipe courtesy of:
Carole's Corner

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.

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

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

Tofu and Broccoli in Garlic Sauce

This recipe is bit too much work for a weeknight, but the results are super-delicious

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

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 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

Curry Tofu Sandwich

Serves: 1

Olive Oil (or any healthy oil)
Soy Sauce
Curry Powder
Multi-Grain Organic Bread
Dijon Mustard
Bean Sprouts
Shredded Carrots
Optional: Lettuce

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