Tofu is a sort of compressed cottage cheese made from soymilk. It is a inexpensive source of vegetable protein, and can be easily adapted to almost any kind of dish. Tofu readily absorbs the flavors of almost any sauce or seasoning, and the many different ways it can be used—as described below– make it one of the most versatile of additions to your menu. Try some of these recipes, and tell us about some of your own!
SURATA tofu is extra high in protein - 15 grams per serving - as compared to other brands which average between 8 - 12 grams. Our tofu is gluten free, and contains no cholesterol. You can easily meet your nutritional needs while enjoying some of the dishes described below or on other pages of this site. Try us, and taste the SURATA difference!
SURATA FIRM TOFU
(per 3oz serving)
Calories: 120, (Caloriesfrom fat: 50) Total Fat: 6g(Saturated 1g) Cholesterol 0g Total Carbohydrates: 3g Fiber: 1g Protein:15g
Sodium: 10mg, Sugars: 0g, Vit A: 6%, Calcium 2%, Iron 10%, Vit C: 0%
Negligable amounts of Vitamin A,C,D,E,K,B12,B6, Thiamin, Riboflavin, Iron, and Calcium Magnesium 40mg, Potassium 100mg, Manganese 1mg, Selenium 10mcg, Folates 12mcg.
Tofu as a Main Course
Curried Tofu, Mushroom and Pepper Scramble Serves 4
2 Tbsp. vegetable oil
1 large red pepper, cut into short, narrow strips
¼ lb. sliced mushrooms
2 blocks Surata Firm Tofu, 350 grams each well drained and crumbled
3 Tbsp. green onions, thinly sliced
1 tsp. curry powder
salt and black pepper to taste
1/2 cup ripe tomato, finely diced
1 Tbsp. coarsely chopped parsley or cilantro
In a large frying pan, heat the vegetable oil over medium heat. Add the pepper and mushrooms and cook, stirring occasionally until tender. Increase the heat and cook, stirring until any liquid in the pan evaporates. Add the tofu, green onions, curry powder, salt and pepper. Reduce the heat and cook until heated through. Stir in the tomato and parsley or cilantro.
TOFU MEXICAN CASSEROLE
1 lb Surata Firm Tofu , crumbled, 6 whole wheat tortillas or 12 heated corn tortillas; 1 large onion, chopped; 2 cloves garlic, chopped or crushed; 2 bell peppers, chopped 28 can diced tomatoes; 4 oz can diced chili peppers; ¼ cup minced red onion. 1 tsp each: cumin, chili pepper, salt. 3 TBS vegetable oil.
Optional: 2 cups grated cheddar cheese; 1 cup sour cream or yogurt Pre-heat oven to 350’. Grease a 9” X 13” pan. Saute onion, garlic, and bell pepper in oil. Add crumbled tofu and salt; turn occasionally to brown evenly. Add tomatoes and seasonings and simmer 15 minutes. Cover bottom of pan with half the tortillas. Then layer on half the tofu-tomato mixture and half the cheese (if desired). Repeat with remaining tortillas, tofu mixture, and cheese. Spread sour cream or yogurt evenly on top. Bake at 350’ for twenty minutes.
TOFU SPINACH DELIGHT
Place the following ingredients in a bowl and mix well:
- ½ cup organic peanut butter
- ¼ cup lemon juice
- ¼ cup hot water
- ¼ cup tamari (wheat free)
- 1 TBS agave or honey
- 1 TBS molasses
- 2 TBS chopped arugula or cilantro
- 1 tsp chili powder
Chop 1 lb. SURATA Firm Tofu into small cubes.
Dice a medium size onion.
Heat 2 TBS olive oil in a skillet and sauté the onion until it turns soft. Add the tofu and continue to sauté for a few more minutes.
Add 3-4 cloves garlic, minced, and 1 TBS powdered ginger and cook for another couple of minutes.
Add 5 cups of chopped fresh spinach (or one package frozen chopped spinach) and cook until the spinach wilts.
Add in the peanut sauce mixture and cook for another five minutes or until bubbly. Season to taste with salt and pepper.
Serve over cooked rice or rice noodles.
TOFU ENCHILADAS Ingredients
3 TBS. oil; 1 cup sour cream; 1/2 cup diced onion; 1 cup grated cheese; 1/2 cup chopped green onion; 12 corn tortillas; 2 cups SURATA Firm Tofu,cubed; 1 TBS Cilantro, chopped;1/2 tsp salt; 2 cups green salsa; 1/2 tsp. cumin;1 cup corn, fresh or frozen; 1/2 tsp garlic granules; 4oz can diced green chili 1 TBS brewers yeast Preparation: Drain, rinse, and press SURATA Tofu to extract excess water. Cube into 1/2 “ cubes.
Preheat oven to 350’. Heat 1 TBS oil in a skillet and saute green and yellow onions until tender. Place in a large bowl.
Reheat skillet and add 2 TBS oil. Add cubed tofu and cook til lightly browned, stirring occasionally. Turn off heat, and add seasonings and yeast to tofu. Place in the bowl with the cooked onions.
Add one cup drained corn and green chili to tofu mixture and set aside. In another bowl, mix together 1 cup sour cream and 2 cups green salsa. Add 1/4 cup of this sauce to the tofu mixture. Heat tortillas briefly in hot oil to soften, then fill each with 1/4 cup tofu mixture and roll seam side down. Arrange in a 13” X 9” baking dish . Pour remaining salsa/sour cream sauce over the enchiladas and cover with 1 cup of cheese and bake 30 minutes. Garnish with chopped cilantro to taste.
SAVORY FRIED TOFU
1 lb. Surata Firm Tofu 2 TBS oil ½ tsp dill weed 1 clove garlic, minced; or ½ tsp garlic powder 1 to 2 TBS soy sauce ¼ cup parmesan cheese or 2 TBS nutritional yeast (both optional) ¼ tsp each: sweet basil, powdered thyme, ground cumin, tumeric
Drain tofu for two hours or overnight in colandar. (This is not essential but it will speed up the cooking process.) Cut tofu into small cubes. Saute in oil for 5 minutes, turning with spatula. Add tumeric and stir until tofu is yellow all over. Add remaining spices and garlic and stir well. Add soy sauce, stirring constantly. Finally,add nutritional yeast or parmesan cheese and mix well until golden brown or until cheese melts. Serve hot or cold. Serves 2 to 3.
.TOFU “VEAL” PARMESAN Combine the following ingredients in a blender or food processor and blend until smooth: 1 ½ pounds Surata soft tofu; 5 TBS olive oil; 3 TBS lemon juice; 2 TBS soy mayonnaise; 2 TBS spicy brown mustard; ¼ cup chopped fresh parsley, or 1 TBS dried parsley. ½ tsp each: oregano, basil, marjoram, thyme. ¼ tsp.each of salt and pepper. Optional: One egg.
Transfer the mixture to a small bowl. Stir in ¼ cup minced onion and 2 cups Italian seasoned bread crumbs. Scoop out ¼ cup of the mixture at a time and form by hand into small round cakes. Coat each cake with the seasoned bread crumbs and bake on a well oiled baking pan for 20 minutes at 350’. Flip, and bake another 20 minutes.
Lightly oil a 9” X 12” baking dish. Cover the bottom with tomato sauce, then place the tofu cutlets on top. Cover with remaining tomato sauce, and top with shredded parmesan cheese. Bake for 20-25 minutes at 350’.
Looks and tastes like egg or potato salad
1 pound Surata Firm tofu, drained and mashed. 1 TBS mayonnaise or plain yogurt. ¼ cup tahini. 1 tsp mustard. 1 TBS tamari. ¼ cup onion, finely chopped. 1 small clove garlic, minced. ¼ cup shredded carrots. 1 TBS chopped fresh parsley. Optional: 1 green or red bell pepper, minced. 1 rib celery, chopped finely. 2 TBS dill pickle relish.
Mix all ingredients together. Spread on toast, pita, crackers, or roll up in lettuce leaves.
Drain and freeze two and a half pounds of Surata Firm Tofu in a freezer bag. Thaw out, and wring the excess water from the tofu. (The tofu will have a spongy texture). Cut the blocks into small cubes.
Mix together in a small bowl: 3 TBS. creamy peanut butter; 2 tsp. salt; 1/3 cup oil; ½ tsp. garlic powder; 1tsp. paprika; ¼ tsp. black pepper.
Add the tofu cubes to the mixture and stir gently until the cubes are coated. Marinate in the refrigerator for at least an hour. Then spread the cubes evenly on a baking pan and bake at 350 F for 20 minutes. Flip the cubes, and bake another 20 minutes. Spread the cubes in a lightly oiled baking dish.
To prepare the barbeque sauce, use a deep pot to sauté one medium onion, chopped, and two minced garlic cloves in 2 TBS oil until the onions are tender. Stir in two 28 ounce cans of tomato or pasta sauce. Add: ¼ cup water; 1 ½ tsp. salt; ½ cup brown sugar; 1 tsp allspice; 1 TBS molasses; 1tsp red pepper; ½ cup brown mustard; 1 TBS fresh parsley or 2 tsp dried parsley.
Bring the sauce to a boil and simmer one hour. Mix ½ cup lemon juice with ¼ cup soy sauce and add to the sauce. Simmer 10 minutes more. Pour the sauce onto the tofu cubes and bake at 350 for 20 minutes.
SWEET & SOUR TOFU Drain and cube 1 pound of Surata Firm Tofu. Saute in oil with ½ finely chopped medium onion, and 1 clove minced garlic for a few minutes.
Add: ½ green and ½ red bell pepper, chopped; 1 medium carrot, thinly sliced. Cook until the onion is clear.
SAUCE: Drain one 6 oz. can of pineapple chunks and save the juice.Mix 5 TBS water, 1 TBS flour, 4-5 TBS pineapple juice, 3-4 TBS apple cider vinegar or rice vinegar, 2 TBS honey, 2 TBS ketchup, and 4 tsp.soy sauce.
Add the sauce to the vegetables and cook until thickened. Add the pineapple chunks. Serve over rice.
Prepare a mixture of: ½ cup soy sauce, ¼ cup lemon juice; 1 TBS olive oil.
Cut one pound of Surata Firm Tofu length wise into three sections. Coat each slice with the soy sauce mixture and let stand for a few minutes. Broil one side for 15 minutes; flip, and broil 15 minutes more. Serve on burger bun with your favorite condiments.
Preparation Blend the above in a food processor until smooth and creamy. Then add and blend in any one of the following (or use your imagination!):
-1 package soup mix (such as Dry Onion) -2 TBS. miso and 1 tsp lemon juice. -½ cup green onion and ½ cup chopped parsley -1/4 cup roasted almonds, chopped fine.
Refrigerate for at least three hours before serving.
¼ lb. Surata Soft Tofu; 1 TBS. oil; 1 TBS apple cider vinegar; ½ TBS honey; ¼ tsp salt. 4 medium size avocados; 1 TBS. lemon juice; ¾ cup medium salsa.
Combine the tofu, oil, vinegar, honey, and salt in a food processor and blend till smooth. Add the avocados, lemon juice, and salsa, and blend until rich and smooth.
TOFU FRUIT SALAD DRESSING
1/2 lb. of SURATA SOFT tofu; 1 cup canola or vegetable oil; 1/4 cup agave or 1/2 cup honey; 1/2 cup apple cider vinegar; 1/2 cup fresh raspberries, (or strawberries, or blueberries) 1 tsp salt; 1/2 tsp. vanilla.
Combine all ingredients in a blender or food processor, and blend until smooth and creamy. Chill for at least two hours before serving over fruit or sweet salad.
(You may want to drain the berries well before using, to avoid excess moisture in the dressing.)
1 lb. Surata Soft Tofu; 6 TBS oil; 1 TBS cider vinegar; ½ cup water; 1 tsp prepared yellow mustard; 4 TBS minced onion; 1 tsp. minced garlic; ¼ white pepper; 1 ¼ tsp. sea salt;1 TBS lemon juice.
Simply place all the ingredients in a blender or food processor and blend until smooth and creamy. Will keep refrigerated for six to eight weeks. For extra body, try adding 1 TBS of very finely ground cashew nuts to the mixture.
To obtain a flavorful fruit salad dressing, simply omit the garlic, onion, and mustard.
TOFU MUSHROOM PATE Ingredients
2 lbs. Surata Soft Tofu; 10 mushrooms (choose your favorite kind!) ; 3 small bunches of finely chopped green onion; 1 tsp. sea salt; water for sautéing Preparation
Blend the tofu in a food processor until smooth. Saute the mushrooms until they begin to release their own water. Mix the mushrooms and their water into the tofu and continue to blend. Add the finely chopped green onions, blend a few seconds longer. Refrigerate for about thirty minutes to let the flavors blend; then spread on bread or bagels.
Let's face it; you don't usually associate high protein with dessert. But if you're trying to get your kids to eat tofu, maybe some of these recipes can help. Just don't tell them what it's made of!
Tofu Ice Creams
TOFU CREAM CHEESE FROSTING
One pound Surata Soft Tofu;1/3 cup honey; ¾ cup unsweetened flaked coconut; 3 tsp. grated orange rind; 1 ½ tsp. vanilla.
Preparation Blend the tofu and honey in a blender or food processor until smooth and creamy. Transfer to a small bowl and use a fork to mix in the coconut, vanilla, and orange rind. Spread evenly over a cheesecake, chill for half an hour, and serve.
TOFU BANANA-CREME PUDDING
1 lb. Surata Soft Tofu; 3 ripe bananas; 2/3 cup honey; ½ cup milk (dairy or soy); 1 tsp. vanilla; 2 tsp. lemon juice; ¼ tsp. salt; ½ cup oil.
Combine all ingredients in a food processor and blend for a few minutes until very smooth. Pour into a 9” pie shell and bake at 375’ for 60 to 70 minutes or until set in the middle. Chill for an hour before serving
Place the tofu in a blender and process til smooth and creamy. Add the strawberries and process until they are mixed well. Add the soymilk and vanilla and process until well blended. Pour into a emtpy gallon yogurt container, or other container, and chill. Freeze in an ice cream freezer or regular freezer. (You can vary the flavor of your ice cream by substituting other kinds of frozen fruit, such as cherries or blueberries, in place of the strawberries, or try using vegan chocolate chips.)
½ lb. Surata Soft tofu; ½ cup honey; 2 cups milk (soy or dairy), ½ tsp. vanilla; 3 TBS lemon juice; 1 cup frozen strawberries or 2/3 cup carob powder.
Blend all ingredients in a food processor until smooth. Refrigerate for a while to help blend flavors.
PEAR/APPLE PUDDING Mix the following in a large bowl: 1/2 cup honey or 1/4 cup agave 1 tsp. lemon juice 2 TBS whole wheat or rice flour 1/2 tsp cinnamon 1/4 tsp. salt 4 cups of thinly sliced pears and/or apples
Lightly grease a 8" baking dish with butter or margarine, and pour in the mixture.
Mix the following in a blender until smooth:
3 eggs 6 TBS frozen orange juice concentrate 12 ounces of SURATA FIRM TOFU 1/2 cup honey or 1/4 cup agave 1/2 tsp. grated lemon rind 1 tsp. vanilla concentrate 1/2 tsp. cinnamon 1/4 tsp. ginger
Pour the blended ingredients over the pear/apple mixture. Bake at 350° for 40 minutes. Serve warm or chilled.
Melt the chocolate chips in the oven or microwave, stirring frequently to prevent burning. Stir in the corn syrup and vanilla.
Blend the tofu in a blender or food processor until smooth; add the melted chocolate mixture and blend until creamy. Pour the chocolate filling into the pie crust. Chill at least six hours before serving.