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Tofu Cornbread Stuffing

Tofu Cornbread Stuffing
Number of Servings
Serves 12
Ingredients
  • 2 cups mushrooms, thinly sliced
  • 2 Tbsp margarine
  • 1 6 oz package cornbread stuffing
  • 1 cup onions, sliced
  • 1 cup celery, sliced
  • [q:1/2] cup pecans, chopped (optional)
  • 1 cup vegetable broth
  • 1 package Mori-Nu Silken Lite Firm Tofu seasoned to taste
  • 2 Tbsp fine bread crumbs
Directions
  • Lightly saute mushrooms in margarine.
  • In a large bowl, mix thoroughly the next 4 ingredients with the sauteed mushrooms. Set aside.
  • Blend together broth and tofu until smooth. Pour over cornbread mixture; season as desired and mix thoroughly.
  • Sprinkle a lightly oiled baking dish with bread crumbs; add cornbread mixture and bake in a preheated 350 degrees for 45 minutes. Serve hot.
Nutrition Info
Calories: 79, Fat: 3.9g, Carbohydrates: 8.2g, Fiber: 0.5g, Sodium: 89mg, Cholesterol: 0mg, Protein: 2.8g

Australian Pumpkin Soup

Australian Pumpkin Soup
Prep Time
30 minutes
Number of Servings
Serves 6
Ingredients
  • 8 cups (2 quarts) water or vegetable stock
  • 6 cups peeled and cubed butternut squash or Japanese pumpkin
  • 1 large medium-white onion, sliced in moons
  • 1 leek, sliced thin
  • 1 Tbsp peeled and minced fresh ginger
  • 2 cloves garlic chopped
  • 1 Tbsp curry powder
  • 1 Tbsp fresh thyme leaves
  • 2 bay leaves
  • 1 package Mori-Nu Silken Lite Firm Tofu, cubed
  • [q:1/4] cup white or yellow miso
  • Chopped fresh chives or parsley
Directions
  1. Bring ingredients except tofu and miso to a boil in a large pot. Once boiling, cook over medium heat for 30 minutes. Let cool.
  2. Add tofu and miso. Puree well in the container of a blender. Pass through wire mesh strainer to remove any fiber.
  3. Garnish with chopped chives or parsley.
Nutrition Info
105 calories, 5 g protein, 23 g carbohydrates, 1 g total fat, 188 mg sodium, 0 mg cholesterol, 7 g fiber

Smoky Miso Tofu Sandwiches

Smoky Miso Tofu Sandwiches
Ingredients
  • 1 block extra/super firm tofu, drained and pressed
  • 2 Tbsp red miso
  • 2 Tbsp lemon juice
  • 2 Tbsp sugar
  • 2 Tbsp tamari or soy sauce
  • 1 Tbsp nutritional yeast
  • [q:1/4] tsp liquid smoke
Directions
  1. Preheat the oven to 425º F. Wrap your drained tofu in a few paper towels, then again in a terry cloth bar towel. Press with something heavy, like a cast-iron skillet or a plate with some cans on top, for 10 to 20 minutes.
  2. Meanwhile, mix the marinade together.
  3. Unwrap the tofu and make many thin, width-wise slices with a large knife. I got 18 to 20 slices out of one block of tofu.
  4. Line up your tofu slices on a baking sheet topped with a non-stick baking mat or parchment paper. [what if you don’t have a nonstick baking mat? – I added parchment paper option!] Brush both sides of the tofu with the marinade.
  5. Let the slices absorb the marinade for 10 minutes or so, then brush just the tops again. Bake for 20 minutes at 425º F. Remove from the oven and let it cool on the sheet. The tofu should be darkened around the edges, but not burnt. Use immediately or refrigerate for later use.

Lite Miso Dip

Lite Miso Dip
Number of Servings
Serves 8
Ingredients
  • 8 oz. Mori-Nu Silken Lite Firm Tofu
  • [q:1/2] cup white miso
  • 1 tbsp. chopped green onion
  • 2 cloves garlic
  • [q:1/4] tsp turmeric
  • 3 tbs olive oil
  • 2 tbsp brown rice vinegar
Directions
  1. Place all ingredients into a blender.
  2. Blend until smooth.
  3. Serve with chips, pita slices or veggies.
Nutrition Info
103 Calories, 5 g Protein, 0 mg Cholesterol, 6 g Carbohydrates, 1 g Total sugars (0 g Added sugars), 1 g Fiber, 7 g Total fat (1 g sat), 655 mg Sodium, [nut:1] Vitamin K

Miso Baked Tofu

Miso Baked Tofu
Ingredients
  • 1 container Mori Nu firm tofu
  • [q:1/3] cup miso
  • 3 tbsp rice vinegar
  • 3 tbsp sugar
  • 2 tbsp soy milk
  • 1 tsp ginger
  • 1 tsp garlic powder
  • 3 tbsp soy sauce
  • 2 tbsp sesame oil
  • Sesame seeds
Directions
  1. Pre-heat oven to broil.
  2. Combine all ingredients, except tofu and oil, using blender or mixer.
  3. Add oil and mix until creamy.
  4. Pour mixture into wide bowl
  5. Cut tofu into [q:1/2] inch thick pieces and dip into miso mixture until coated with a thin layer.
  6. Reserve some of the mixture.
  7. Place tofu on foil covered cookie sheet.
  8. Broil 8 to 10 minutes until golden brown and slightly crisp.
  9. Turn the pieces over and "baste" another layer of miso mixture over the pieces with a spoon.
  10. Broil 8 to 10 more minutes until browned and crisp.
  11. Sprinkle with sesame seeds 
Nutrition Info
133 Calories, 9.6 g Fat, 13.7 g Carbohydrates, 1.6 g Dietary Fiber, 9.2 g Sugar, 9.5 g Protein, 616.6 mg Sodium

Tofu Basil Dressing

Tofu Basil Dressing
Ingredients
  • [q:1/2] package Mori-Nu Silken Lite Firm Tofu
  • 2 Tbsp. cider vinegar
  • 2 Tbsp. apple or orange juice
  • [q:1/2] tsp. Dijon mustard
  • 1 clove garlic, minced
  • 2 Tbsp. fresh basil, chopped
  • [q:1/2] tsp. Salt
Directions
  1. Place all ingredients in a blender or a food processor and puree until smooth.
  2. Cover and refrigerate. Serve chilled.
Nutrition Info
Calories: 11 Fat: 0g Carbohydrates: 1g Sodium: 167mg Cholesterol:: 0mg Protein: 1.5g

Peach-Papaya Shake

Peach-Papaya Shake
Prep Time
10 minutes
Number of Servings
Serves 4
Ingredients
  • 1 cup all-fruit peach juice
  • 1 package Mori-Nu Silken Lite Firm Tofu
  • 2 cups peaches, sliced (fresh or frozen)
  • 1 cup papaya, peeled, seeded, and sliced
  • dash of nutmeg and cinnamon
Directions
  1. In a blender or food processor, combine all ingredients. Whip until smooth.
  2. Serve chilled.
Nutrition Info
86 Calories, 5g Fat, 20g Carbohydrates (dietary fiber: 2.6g, sugars: 8g) 19.6mg Sodium, 2.6g Protein

Paradise Shake

Paradise Shake
Prep Time
20 minutes
Number of Servings
Serves 4
Ingredients
  • 2 cups pineapple-orange juice
  • 1 package Mori-Nu Lite Firm Silken Tofu
  • [q:3/4] cup banana slices
  • 1 cup mango, peeled, seeded, and sliced (about 1 large mango)
  • 1 8-ounce can crushed pineapple in natural juice
  • Dash each of cinnamon and nutmeg
  • Sweetener of choice to taste (optional)
Directions
  1. In a blender or food processor, combine all ingredients.
  2. Whip until smooth.
  3. Serve chilled.
Nutrition Info
196 calories, 6g protein, 43g carbohydrates, 1g total fat, 0 mg cholesterol

Low-Fat Spinach Dip

Low-Fat Spinach Dip
Prep Time
20 minutes
Number of Servings
Serves 6
Ingredients
  • 1 package Mori-Nu Silken Lite Firm Tofu
  • [q:1/2] cup Nayonaise Original Spread or light sour cream
  • 2 Tbsp powdered vegetable broth
  • 1 (10 oz) pkg frozen spinach, defrosted and squeezed dry
  • 2 or 3 medium green onions, chopped
  • [q:1/2] (8 oz) can water chestnuts, coarsely chopped
  • 2 tsp fresh lemon juice
  • freshly ground black pepper to taste
Directions
  1. Place tofu, Nayonaise or sour cream, and powdered vegetable broth in food processor. Process until they are a smooth puree.
  2. Add the spinach, green onions, water chestnuts, and lemon juice. Process just until all ingredients are blended. Dip should be thick and have lots of texture.
  3. Season to taste with pepper.
  4. Serve with fresh vegetables or crackers.
Nutrition Info
63 calories, 7 g protein, 6 g carbohydrates, 1 g total fat, 142 mg sodium, 1 mg cholesterol