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Recipes A to Z....."T" is for Tofu

Updated on October 9, 2009

Tofu is Bean Curd

Tofu (bean curd) is curdled soy milk and is processed similarly like making cheese. It does not have much flavor but picks up the flavor of whatever you cook it with. Tofu has a lot of protein and is very low in sodium, therefore is very appealing to vegans and vegetarians.

You can find tofu in the produce section of your grocery store, usually with the organic vegetables, but sometimes in the dairy or deli department. It comes in a block form and is usually white. Different flavors are available like barbecue, smoked, tomato-basil. Always check the date to make sure it is fresh. Tofu should be refrigerated, if you find it in the refrigerated section of your grocery store or health food store. After opening, if all of it is not used, cover with water for up to one week and change the water every day to keep it fresh. It can also be frozen.

Block of Tofu

Smoke-Flavored Tofu

Types of Tofu

Firm or Extra Firm Tofu

This type of tofu is easy to handle and can be used in stir fries, grilled, pasta dishes, as it holds it's shape. It is usually cubed or sliced.

Soft Tofu

This can be used for salad dressings, dips, puddings, pie fillings.

Silken Tofu

This is a finer consistency and comes in firm, extra firm, soft and reduced fat.

Flavored Tofu

Mentioned above, it comes in all kinds of flavors.

Tofu Turkey Pie

Tofu Turkey

When marinated with the correct spices, this tofu tastes just like turkey. If you don't want to slice the tofu first, you can use 3 packages of tofu and shape it into a meatloaf form and marinate. You must turn it over halfway through the marinade process. You can also baste it while it is marinating. Do not baste while it is baking.


1/2 teaspoon sage

1/2 teaspoon rosemary

1/2 teaspoon thyme

1/2 teaspoon marjoram

1/2 Tablespoon dill

1 teaspoon minced garlic (jarred)

1 Tablespoon olive oil

1 1/2 cups water

Boil water. Combine water, spices and oil in a large bowl.

Slice tofu in 1/4 inch slices. Place in a glass pan 13" X 9". Pour marinade over tofu. Marinate for an hour or overnight in refrigerator. Bake in a preheated oven at 350 degrees F for about an hour. You can turn them over halfway through. They will probably not brown but you can brown them in a skillet. before you serve them.

You can use these tofu turkey slices in any kind of dish you would use cooked turkey.

Old Fashioned Turkey Pie (made with tofu turkey)

1/4 cup vegetable shortening or margarine

5 Tablespoons flour

2 cups vegetable broth

1 cup soy milk

2 cups tofu turkey, cut in strips

12 small white onions, cooked

1 cup diced cooked potatoes

1 package (10 oz) frozen peas and carrots, cooked

salt and pepper

biscuit dough (recipe follows)

Melt margarine in pan. Whisk in flour until smooth. Gradually add broth and milk, stirring constantly. Cook until thickened. Add turkey (carefully), vegetables, salt and pepper. Pour into greased casserole. Cover with biscuit dough. Cut slits in top of dough to vent. Bake at 450 degrees F for 25 minutes.

Biscuit Dough

1 1/2 cups flour

1 1/2 teaspoons baking powder

1/2 teaspoon salt

5 Tablespoons shortening or margarine

1/2 cup soy milk

Combine all dry ingredients. Cut in shortening (I use 2 table knives). Add milk until soft dough is formed. Turn out on lightly floured surface and knead 30 seconds. Roll out to fit top of casserole.

Tofu Black Bean Chili

2 Tablespoons vegetable oil

1/4 cup chopped green bell pepper

1 cup chopped onions

1 clove garlic, chopped

1 pound extra firm tofu

2 cans black beans

2 cans diced tomatoes

1 teaspoon salt

1 Tablespoon chili powder

1/2 cup water

Heat oil in stock pot. Add green pepper, onions and garlic. Cook until lightly browned, stirring frequently. Add beans, tomatoes, salt, chili powder and tofu. Mix carefully. Simmer about 1/2 hour. If chili becomes too thick, stir in some water. Serves 8.

Tofu Salad Dressing

I love the silken tofu for salad dressing. You can make anything from mayonnaise to whipped cream with the soft silken tofu. Here are some salad dressing recipes with it.

Creamy Italian Dressing

1 cup silken soft tofu

1/2 cup olive oil

2 Tablespoons white vinegar

1 clove garlic, minced

1/4 teaspoon dry mustard

1/4 teaspoon dried basil

1/4 teaspoon dried oregano

1/8 teaspoon salt

1-2 Tablespoons soy milk

Blend together the tofu, oil, vinegar, salt until smooth. Stir in garlic, spices and milk.

Blue Cheese Salad Dressing

1 cup silken soft tofu

1/2 cup olive oil

1/4 cup blue cheese and 3/4 cup blue cheese

1-2 Tablespoons soy milk

In a blender, combine tofu, olive oil and 1/4 cup blue cheese. Blend until smooth. Stir in 3/4 cup blue cheese and add soy milk until the desired consistency is reached.

Caesar Salad Dressing

1/3 cup silken soft tofu

1 1/2 teaspoons Dijon mustard

2 Tablespoons soy parmesan cheese

pinch of sugar

2 Tabledpoons lemon juice

1 clove garlic

1 Tablespoon olive oil

salt and pepper

Blend in blender until smooth. Serve with romaine lettuce and croutons.

Tofu Chocolate Pudding

2 cups chocolate chips

1/3 cup brewed coffee

1 16 oz package silken tofu

1 teaspoon vanilla

1 Tablespoon maple syrup

Melt chocolate chips and coffee together. (I use microwave. Start with 30 seconds.) Stir in vanilla. Combine tofu, chocolate mixture and maple syrup in blender. Blend until smooth.

You can top with pecans or whipped cream. YUM!


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    • judydianne profile image

      judydianne 5 years ago from Palm Harbor, FL

      You could make your entire meal with tofu, but my family has certain Thanksgiving side dishes that they love, like sweet potato surprises!

      Thank you for the comments and I hope you will try one of these tofu dishes, bankscottage.

    • bankscottage profile image

      bankscottage 5 years ago from Pennsylvania

      I'm not vegetarian, but it looks like you could make your entire Thanksgiving dinner with Tofu, including desert. With Thanksgiving coming up, seems like this could be info many could use.

      Voted up, interesting and shared.

    • judydianne profile image

      judydianne 7 years ago from Palm Harbor, FL

      agusfanani, thank you for the comment. Enjoy!

    • agusfanani profile image

      agusfanani 7 years ago from Indonesia

      very creative recipes made of tofu. Thanks for sharing

    • profile image

      judydianne 8 years ago

      BkCreative, you're welcome. Hope you enjoy the recipes. The pudding is creamy and very good.

    • BkCreative profile image

      BkCreative 8 years ago from Brooklyn, New York City

      I love tofu and am always looking for some recipes. I'll try the chili and of course the pudding.

      Thanks a lot!

    • rmcrayne profile image

      rmcrayne 8 years ago from San Antonio Texas

      Thanks! Very good to know. I'm not a vegetarian, and don't yet follow a strict food combining regime, but find that I don't seem to digest meat protein and starch together very well. I'm much more likely to have reflux. And as I said, did not like that the commercial meat substitutes had so many unpronounce-ables!

    • judydianne profile image

      judydianne 8 years ago from Palm Harbor, FL

      RM, you can crumble the tofu for the chili. I usually cube it. For a meat substitute, I prefer "tempeh," also a soy product, which has a firmer texture. It comes in a cake form that can be crumbled and browned and can be used in place of ground beef, for example.

      I really like the soft, silken tofu the best, for desserts and salad dressings.

      I also have a recipe for baked tofu fries, using firm tofu, that can be coated with egg and cracker crumbs. The texture is much better.

    • rmcrayne profile image

      rmcrayne 8 years ago from San Antonio Texas

      I tried a few tofu weight watchers recipes many years ago, and was not impressed with taste or texture. Maybe extra firm for the mock turkey. I think the frying would help too. Do you crumble the tofu for the chili? What about using tofu for meat substitute crumbles in various recipes? Most of the commercial meat substitutes have a long list of chemicals and additives. The chocolate pudding sounds great.

    • judydianne profile image

      judydianne 8 years ago from Palm Harbor, FL

      Smireles, I think if you try the salad dressing first, you will see that you actually like it. Thanks for the comments!

    • Smireles profile image

      Sandra Mireles 8 years ago from Texas

      Thank you for educating me about tofu. I have never taken the time to get to know this product and I am amazed!

    • judydianne profile image

      judydianne 8 years ago from Palm Harbor, FL

      Oh, good Catlyn! I will definitely check out your smoothies.

      Thanks for stopping by.

    • Catlyn profile image

      Catlyn 8 years ago from Somewhere in the OC

      I love this Hub! Especially like the salad dressing idea. I must print it out!! Thank you for putting it together. Check out my Hub on tofu smoothies! I think you will be pleasantly surprised too!

    • judydianne profile image

      judydianne 8 years ago from Palm Harbor, FL

      I hope you like it, Zsuzsy. Thanks for your comment.

    • Zsuzsy Bee profile image

      Zsuzsy Bee 8 years ago from Ontario/Canada

      Tofu turkey Pie... I'm going to have to try this. Thanks for sharing.

      regards Zsuzsy