Archive for the ‘tofu’ Category

Kudos again go to An Edible Mosaic blog for this delicious and healthy Italian pie. We enjoyed this for dinner; the sauce is easy to make, and everything comes together nicely. I made my nondairy substitutions – I used tofu instead of ricotta cheese, and soy parmesan instead of the real thing. Delicioso! Head over to the blog to check out the beautiful photos taken of this dish, too.

Roasted zucchini spaghetti pie

2 medium zucchini, thinly sliced

1 tablespoon olive oil

salt and pepper

1/4 pound whole grain (or regular) spaghetti noodles

2 cups tofu

2 eggs

1 egg white

1/4 cup soy parmesan cheese, divided

1 1/2 cups thick marinara sauce (recipe below)

cooking spray

Thick Marinara sauce: (yields ~ 1 1/2 cups)

1/2 tablespoon olive oil

1 small onion

2 cloves garlic, minced

1 small carrot, peeled and shredded

1 15-ounce can diced tomato, with liquid

1 1/2 ounce tomato paste

1 bay leaf

1 tablespoon chopped fresh basil

1/4 teaspoon dried oregano

1/4 teaspoon salt

pinch ground black pepper

9″ pie plate

Preheat oven to 450 degrees F. Coat the sliced zucchini with 1 tablespoon olive oil and a pinch of salt and pepper; arrange the zucchini in  a single layer on a baking sheet. Bake for ~ 18 minutes, flipping halfway through. When it’s done roasting, the zucchini will be golden in spots.

For the marinara sauce, heat the olive oil over medium heat in a small pot with a lid. Add the onion and saute for 5 minutes, until the onion starts to soften; add the carrot and garlic, and saute another 5 – 10 minutes. Add the tomatoes, tomato paste, herbs, salt, and pepper. Taste to adjust seasonings. Simmer with lid on for 20 – 30 minutes.

Cook the pasta to al dente according to package instructions. Cool the pasta to room temperature, then add 1 egg, 2 tablespoons soy parmesan, and pinch of pepper; stir to combine.

To the tofu, mix in 1 egg, 1 egg white, and a pinch of salt and pepper.

Preheat the oven to 350 degrees F. Lightly coat the pie pan with cooking spray; spread the pasta on the bottom of the pie plate, then spread 1/2 of the tofu mixture on top of the pasta. Arrange the zucchini on top of the tofu, then spread the rest of the tofu mixture on top of the zucchini. Spread the marinara sauce on top of the tofu. Bake the pie for 20 – 30 minutes, until it’s set. Sprinkle the remaining soy parmesan on top and allow to cool slightly before cutting.


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This was my first stab at using tofu noodles, also known as Tofu Shirataki. They were pretty good. Extremely low carb, and a great substitute for pasta. I rinsed them off when I took them out of their package – had a funny smell, but I was told in advance about that.

Chicken with peppers and shirataki (modified from this recipe)

1 1/2 pounds boneless chicken breasts, sliced very thin

1/2 cup soy sauce

3 tablespoons sherry

2 tablespoons packed brown sugar

2 tablespoons corn starch

1 tablespoon minced fresh ginger

2 cloves garlic, minced

1/4 teaspoon chile paste

2 tablespoons canola oil

1 whole medium yellow onion, sliced

2 whole red bell peppers, sliced into rings

1/4 teaspoon diced fresh jalapeno

cilantro leaves for garnish

Mix together soy sauce, sherry, brown sugar, cornstarch, ginger, garlic, and chili paste. Place sliced chicken in the mixture and toss to coat. Set aside.

Heat 1 tablespoon oil in a large skillet over medium-high heat. Throw in the onions and cook for about 2 minutes. Remove to a separate plate. Return skillet to flame and add bell peppers and jalapeno. Cook for 2 minutes, tossing, until peppers have brown/black flecks but are still a little firm. Remove to a plate.

Return skillet to flame, add remaining tablespoon of oil to skillet and add chicken mixture. Allow to sit for 20 – 30 seconds, then turn with tongs. Cook for another 30 seconds, then remove to separate plate.

Reduce heat to low. Add all the chicken, onions, and peppers to the skillet and toss to combine. Pour in remaining sauce that the chicken marinated in and stir. Allow to simmer. Sauce will thicken.

Throw in our shirataki noodles (that you’ve pre-rinsed) and stir. Add more water if needed to thin, if necessary.

Serve topped with cilantro leaves. Makes 4 servings.

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Here’s a tasty little vegan quiche. Easy to make with a pre-made whole wheat pie crust. Great week-night dish.

Leek and mushroom quiche (from Chow Vegan)

1 pre-made whole wheat pie crust

2 cloves garlic, minced

1 medium leek, white and pale green parts only, coarsely chopped

5 ounces cremini mushrooms, thinly sliced

1/2 pound fresh small leaf spinach

1 pound firm fresh tofu, water pressed out

1/2 cup soy milk

salt and pepper

1/4 teaspoon nutmeg

1/2 tablespoon dried thyme

1/2 tablespoon dried parsley

1 tablespoon nutritional yeast

olive oil

Preheat oven to 400 degrees F. Precook the pie crust according to the package directions if necessary.

Heat a skillet until hot, lightly drizzle with olive oil, and saute garlic and leeks until done, season with salt to taste while cooking. Transfer to a dish and set aside. Heat skillet again and saute and season the mushrooms until cooked, drain any water and set aside. Saute and season the spinach until just wilted. Set aside until cool enough to handle. Squeeze out any water and coarsely chop.

In a food processor or blender, combine the tofu, soy milk, salt and pepper to taste, nutmeg, thyme, parsley, and nutritional yeast, process until smooth. Transfer to a large bowl, add the vegetables, mix well and scoop into the pie crust, spreading the filling evenly. Bake for about 35 minutes, let the quiche cool for 10 minutes before slicing. Makes 6 servings.

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Mmmm – so good, healthy, delicious. The tofu in the filling caught my eye. The teriyaki sauce is just excellent. All the goodness of eggrolls, none of the grease.

Baked eggrolls with homemade teriyaki sauce (from An Edible Mosaic)

Teriyaki sauce:

1 tablespoon olive oil

1/2 tablespoon minced garlic

1/2 tablespoon minced ginger

3 tablespoons soy sauce

2 tablespoons rice vinegar

2 tablespoons water

2 tablespoons honey

1/4 teaspoon black pepper

1 teaspoon cornstarch dissolved in 1 tablespoon cold water


7 ounces firm tofu

2 cups shredded savoy cabbage

2 small carrots, shredded

1/3 medium red pepper, thinly sliced

2 tablespoons chives

terkyaki sauce

eggroll skins (1 package)

1 egg beaten with 1 tablespoon water (for egg wash)

cooking spray

Preheat oven to 425 degrees F.

For the teriyaki sauce: heat a small pan on low and add the olive oil, garlic, and ginger; saute for 1 – 2 minutes or until fragrant. Add the soy sauce, vinegar, water, honey, and pepper, then turn the heat up to medium-high; bring this to a boil and then add the dissolved cornstarch. Once the cornstarch slurry is added, boil for ~1 minute (the mixture will be thickened) and shut off the heat.

Slice the tofu, layer it between paper towels, and gently press down to extract the moisture. Crumble the tofu into a medium-sized pan, add 2 tablespoons teriyaki sauce, and saute on medium heat for ~ 5 minutes. Add the cabbage, carrots, red pepper, and chives, along with 1 more tablespoon teriyaki sauce, and saute for ~ 2 minutes more, til veggies are slightly wilted. Allow the mixture to cool slightly.

To make the eggroll, place 1 eggroll skin in front of you with one corner pointing down, in a diamond shape. Slightly toward the lower half of the eggroll skin, place ~ 3 tablespoons of the tofu/veggie filling. Wrap the bottom point up over the filling, then wrap the sides in. Securely, but gently, roll the eggroll up; just before you finish rolling, lightly brush the top point of the eggroll skin with the eggwash.

Lightly spray a baking sheet with cooking spray, line the eggrolls ~1 inch apart on the baking sheet and lightly spray each eggroll with cooking spray. Bake for 8 – 10 minutes (or until golden on the bottom), then flip and bake 6 – 9 minutes (or until golden on the second side).

Serve with the remaining teriyaki sauce for dipping. This made 16 eggrolls for me.

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Another South Beach delight from Kalyn’s Kitchen blog. And so easy to make. These were not hard for me to adapt to nondairy – I used soy cheddar cheese, along with soy parmesan. Instead of cottage cheese, I crumbled some tofu. It all came together into these bite-sized mini-muffins. Kalyn’s recipe called for larger muffin cups, which I did not have. So, instead, I made a dozen smaller ones like these. Fun AND yummy.

Baked mini-frittatas with broccoli and “cheese”

1 1/2 cups broccoli flowerets, cut into small, bite-sized pieces

1/2 cup soy cheddar cheese, grated

4 heaping teaspoons grated soy parmesan

6 eggs

1/2 cup firm tofu, crumbled

1 teaspoon of any all purpose seasoning of your choice – I used Italian seasoning

freshly ground black pepper to taste

Preheat oven to 375 degrees F. Spray muffin tin with non-stick spray.

Place cut-up broccoli in a bowl and zap in the microwave for about a minute, just to begin cooking. Then divide the broccoli evenly between all the muffin cups. Put a generous pinch of cheddar cheese (1-2 tablespoons) on top of the broccoli, then add a some generous sprinkles of parmesan on top.

Break eggs into a glass measuring cup with a pour spout, and beat with a fork until egg yolks and whites are combined. Add the tofu, seasoning, and black pepper, and stir to combine. Pour egg mixture over the broccoli and cheese, dividing the eggs evenly among the muffin tins. Stir gently with a fork so ingredients are evenly distributed.

Bake for about 30 – 35 minutes, or until eggs are firm and frittatas are starting to get slightly browned on top. Serve hot. Makes a dozen.

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Pretty to look at, easy to make, tastes really good. Triple play – great meal.

Tofu and broccolini pad siew (from Chow)

1 14-ounce package dried wide rice noodles

14 ounces firm tofu, drained and cubed

1/3 cup soy sauce

1/2 cup water

2 tablespoons packed light brown sugar

1 pound broccolini, sliced on the bias into 1″ long pieces

1/4 cup canola oil

6 medium garlic cloves, peeled and sliced paper thin

2 large eggs

Place noodles in a large heatproof bowl and cover with hot tap water. Soak until loose and pliable, about 30  minutes. Separate noodles by hand and drain; set aside.

Meanwhile, place tofu cubes on a paper towel-lined plate; set aside. Combine soy sauce, 1/4 cup water, and the brown sugar in a small bowl; set aside.

Heat remaining 1/4 cup water in a large nonstick pan with a tight-fitting lid over medium-high heat until simmering. Add broccolini, cover, and cook until just beginning to soften, about 2 minutes. Remove the lid and cook, stirring often, until water has evaporated and broccolini is just tender when pierced with a knife, about 2 minutes more. Remove broccolini and set aside.

Return the pan to medium-high heat, add oil and heat until shimmering. Add the tofu and saute, turning occasionally, until golden brown on all sides, about 8 – 10  minutes.

Reduce heat t o medium, add garlic, and cook until just beginning to color, about 15 seconds. Add soy sauce mixture, noodles, and broccolini, and cook, tossing gently, until noodles are soft, warmed through, and coated with sauce, about 4 minutes.

Push noodle mixture to one side of the pan, add eggs, and scramble until eggs begin to set, about 30 seconds. Let eggs cook undisturbed until solid, about 1 minute more. Remove from heat and toss to evenly combine all ingredients. Serve immediately. Makes 4 servings.

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While the creator of this recipe called this a breakfast casserole, I decided, after my nondairy adaptations, to simply call it a zucchini casserole. I substituted tofu for ricotta cheese, and grated soy parmesan for the real thing. I used a multi-grain bread instead of white bread. This came out light and quite flavorful – no tofu aftertaste – very wholesome. I would actually serve this as a breakfast casserole; also for lunch or a light dinner with salad. Wonderful.

Zucchini casserole

6 eggs

1 cup firm tofu

1 cup grated soy parmesan

1/4 teaspoon tabasco sauce

1 teaspoon salt

1/8 teaspoon freshly ground black pepper

3 cups grated zucchini (3 fresh zucchinis)

1 1/2 cup chopped plum tomatoes (4-5 fresh tomatoes)

1/2 cup sliced fresh basil (from about 20 leaves)

4 cups cubed day-old multi-grain bread (about 4 slices)

olive oil

Preheat oven to 350 degrees F. In a large bowl, beat the eggs. Add the tofu and beat until smooth. Mix in the grated soy parmesan, tabasco, salt, and pepper.

Prepare the vegetables and bread. Once you chop the tomatoes, squeeze excess moisture out of them through a sieve. Add the tomatoes, basil, and zucchini to the egg mixture. Moisten the bread cubes with a little water, then squeeze out any excess moisture using paper towels. Mix the bread cubes into the egg mixture.

Coat the bottom and sides of a 9 x 13″ baking dish generously with olive oil. Pour the egg vegetable mixture into the baking pan and even it out in the pan. Place in the middle rack of the oven. Bake for 30 minutes at 350 degrees F. The casserole should pff up and brown lightly. If it hasn’t after 30 minutes (mine did not) at 350, increase the heat to 425 degrees and cook for 5 – 10 minutes more. Remove from oven and let cool on a rack for 10 minutes before cutting into squares. Makes 6 – 8 servings.

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