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Tofu Recipes

June 10, 2008 - 7:30am
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Tofu Recipes

Thai tofu and tagliatelle
Vegetable stir-fry with tofu
Breakfast for supper tofu burritos
Thousand island dressing

Thai Tofu and Tagliatelle


  • 1 cup vegetable broth
  • 1 cup sugar
  • 1/4 cup reduced-sodium soy sauce
  • 2 tablespoons cider vinegar
  • 1 tablespoon cornstarch
  • 2 teaspoons paprika
  • 1 teaspoon crushed red pepper flakes
  • 1 teaspoon salad oil
  • 1/3 cup minced garlic
  • 8 to 10 ounces dried tagliatelle or fettuccine pasta
  • 1 pound regular tofu, rinsed and drained, cut into 1/2-inch cubes
  • 1 large red bell pepper, cut into 1/2-inch pieces
  • 1, 10-ounce package frozen tiny peas, thawed

Preparation time: About 15 minutes
Cooking time: 20 to 25 minutes

  • Combine broth, sugar, soy sauce, vinegar, cornstarch, paprika, and red pepper flakes in a small bowl.
  • Mix until well blended and set aside.
  • Heat oil in a wide nonstick frying pan over medium-high heat.
  • Add garlic and cook, stirring often, until tinged with gold (about 4 minutes; do not scorch); if pan appears dry, stir in water, 1 tablespoon at a time.
  • Add broth mixture.
  • Cook, stirring often, until sauce comes to a boil.
  • Continue to cook until reduced to about 1 1/4 cups (10 to 15 minutes).
  • Meanwhile, cook pasta according to package directions.
  • Drain pasta well and transfer to a wide, shallow serving bowl.
  • Combine tofu, bell pepper, peas, and half the sauce in a large bowl, and mix thoroughly but gently.
  • Spoon over pasta. Offer remaining sauce to add to taste.

Makes 4 servings.

Source: Thriveonline.com

Vegetable Stir-fry With Tofu


  • 6 tablespoons olive oil
  • 8 ounces firm tofu, well drained, cut into 1/2-inch cubes
  • 2 tablespoons minced, peeled, fresh ginger
  • 3 garlic cloves, minced
  • 1 pound fresh shiitake mushrooms, stems trimmed, caps sliced
  • 2 cups broccoli florets
  • 2 red bell peppers, cut into strips
  • 2 bunches green onions, cut into 1-inch pieces
  • 1/2 cup sake or dry white wine
  • 1/4 cup soy sauce
  • 1 tablespoon oriental sesame oil


  • Heat 3 tablespoons olive oil in large nonstick skillet or wok over high heat.
  • Add tofu; stir gently until starting to brown around edges, about 4 minutes.
  • Using slotted spoon, transfer tofu to bowl.
  • Add 3 tablespoons oil; ginger; and garlic to skillet; stir 1 minute.
  • Add mushrooms; stir-fry until tender and golden around edges, about 5 minutes.
  • Add broccoli, bell peppers, and green onions; stir-fry until vegetables are crisp-tender, about 3 minutes.
  • Return tofu to skillet; stir to mix.
  • Stir in sake, soy sauce, and sesame oil; simmer 1 minute.
  • Season with salt and pepper. Transfer to a large bowl and serve.

Makes 4 servings.

Source: Bon Appétit September 2000, Epicurious.com

Breakfast for Supper Tofu Burritos


  • 1/4 cup vegetable oil
  • 2 cups chopped bell peppers (preferably a mixture of red, yellow, and green)
  • 1, 14-ounce package soft tofu, drained, cut into cubes
  • 2 large garlic cloves, chopped
  • 2 teaspoons chili powder
  • 1/3 cup chopped fresh cilantro
  • 4, 8-inch-diameter flour tortillas


  • Heat vegetable oil in heavy large skillet over medium-high heat.
  • Add bell peppers and sauté until beginning to soften, about 2 minutes.
  • Add tofu, garlic, and chili powder, and sauté until bell peppers are soft, about 3 minutes.
  • Mix in cilantro and season with salt and pepper.
  • Remove from heat.
  • Wrap flour tortillas in plastic and warm on low in microwave.
  • Arrange flour tortillas on work surface.
  • Spoon 1/4 of filling into center of each. Fold tortilla sides over ends of filling; roll up to enclose filling.
  • Cut each burrito in half; place 4 halves on each plate.

Makes 2 servings; can be doubled.

Source: Bon Appétit December 2000, Epicurious.com

Thousand Island Dressing


  • 1 shallot, peeled (about 1 tablespoon chopped)
  • 1 dill pickle or 1 tablespoon fat-free pickle relish
  • 1 cup catsup
  • 3/4 cup low-fat silken tofu (6 ounces)
  • 3/4 cup water
  • 1 tablespoon granulated onion


  • Place shallot and pickle in a food processor fitted with a metal blade and process.
  • Scrape down sides of work bowl.
  • Add remaining ingredients and process until pureed.
  • Transfer dressing to a covered container and refrigerate; makes 2 cups.
  • The dressing may be prepared ahead and stored in a glass jar in the refrigerator for up to 3 days. If it thickens, add a little water and shake jar.

Source: The Taste for Living Cookbook, Miavita.com

Last reviewed September 2005 by Steven Bratman, MD

Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.

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