Category Archives: Tofu

Tofu Kabobs with Mango Citrus Sauce

by Miyoko Schinner author of  Artisan Vegan Cheese and the The New Now and Zen Epicure.

BBQ Tofu Serves 4-6                    Time: 25 minutes

This makes a refreshing and flavorful sauce for tofu and vegetables, perfect for a hot, summer day. You’ll need to freeze regular or firm tofu for at least one week. Freezing tofu changes the texture to a meaty sponge that will suck up whatever sauces you marinate it in.

Grill ingredients:

1 pound regular or firm tofu (water-packed), frozen for at least one week or longer
Red bell peppers, onions, zucchini, or whatever grilling vegetables you like

1. Defrost the tofu, and slice into 1/2 inch slabs. Carefully squeeze each slab between the palms of your hands to extract as much water as possible. Make the marinade below and follow instructions for marinating and grilling.

Marinade ingredients:

2 cups mangoes, either frozen and thawed, or fresh
6 ounces apple juice concentrate
1/3 cups fresh lime juice
2 Thai chilis
3 to 4” of lemon grass stalk
A chunk of ginger root

1. Combine all of the marinade ingredients in a blender and process until smooth. Pour into a bowl and marinate the tofu in it for 24 hours before grilling. You can grill the tofu slices on their own, or cut them into cubes and skewer them with your vegetables of choice.

2. When you’re ready to grill, lightly brush the grill with oil, then place the tofu or skewers on it, grilling 4 to 5 minutes on each side until beautiful grill marks are formed.

Brush a bit more of the marinade on them once they come off of the grill to add another burst of flavor.

Curried Eggless Salad

Curried Eggless Salad by Miyoko Schinner author of Artisan Vegan Cheese and the The New Now and Zen Epicure.

Curried Eggless Salad

Curried Eggless Salad


1 pound medium or firm tofu
1/2 cup vegan mayonnaise, commercial, or oil-free mayo
1/2 cup diced dried figs
1/3 cup minced shallots
3 tablespoons chopped cilantro
1 – 2 teaspoons Dijon mustard
1 – 1/2 teaspoons curry powder
1/4 teaspoon black salt

Salt and pepper to taste

Slice the tofu 1 inch thick. Place in a medium saucepan and cover with water. Bring to a boil, then simmer rapidly for about 15 minutes. Drain in a colander, then on a kitchen towel until dry, about 10 minutes. Meanwhile, combine the remaining ingredients in a medium bowl. When the tofu is dry, crumble and mix into the mixture well with a fork, mashing as necessary. Serve over crostini with a sprig of cilantro.

Black salt is actually pinkish in color, but has a sulfur flavor reminiscent of eggs. Boiling the tofu and draining helps achieve the texture of cooked egg whites.

Grilled Seitan

Favorite Summer Grilling Recipes.

Summer in Maine is upon us, and we can’t get enough of it.
So cooking outdoors is where it’s at. Here are Toni Fiore’s 5 top favorite July 4th recipes.

Before we start, we wanted you all to know that we’ve cooked up a Vegan Mashup kickstarter campaign to move on to producing Season 2. And we really need you to help us
make it happen.

Happy 4th! We hope you enjoy Toni’s take on outdoor grilling.


1.Grilled Seitan & Tempeh
From Dry Rub to BBQ Sauce, Toni skewers the competition.

2. Vegetable Medley on Grilled Polenta
Nothing’s sweeter than soft Italian veggies heaped over Grilled Polenta

3. Portobello Arugula Salad Burger
Nobody can cook a mushroom like Toni and this Whole Food Burger pops with flavor.

4. NY Spicy Sweet Street Cart Onions
Toni bats it out of the park with her NY street cart onions.
Perfect on your favorite veggie dog with mustard.

5. Peaches On The Grill
Toni’s Sweet Finish to a great BBQ

Truffled Tofu

Truffled Tofu Scramble

by Miyoko Schinner author of  Artisan Vegan Cheese and the The New Now and Zen Epicure.

Watch this recipe being made on Delicious TV’s Vegan Mashup Reason to Rise episode.

Serves 6

I love anything with truffles, and what better way to start off your morning than with a dish that elevates pedestrian tofu to a succulent dish that hearkens you to the hills of Umbria.

8 ounces crimini or button mushrooms

1 lb. Medium or regular tofu (do not use firm)

2 – 3 tablespoons nutritional yeast

2 tablespoons soy sauce

1 teaspoon truffle oil

Salt and pepper to taste

Cut the mushrooms in quarters. Pulse in a food processor until finely minced. Do not overprocess  or they will turn into liquid. Heat a large skillet until hot, then add the mushrooms. There is no need to use oil as the mushrooms are high enough in liquid content that they will not stick. Sprinkle the mushrooms with a couple of pinches of sea salt, and saute until brown, about 3 – 4 minutes. Crumble the tofu with your hands and add to the mushrooms in the pan. Cook, stirring with a wooden spoon, for a couple of minute to heat the tofu. Add the nutritional yeast, soy sauce, and truffle oil, and stir well. Season to taste with pepper.

Tofu BLT web

Introducing the Tofu bacon BLT

Tofu bacon BLT by Miyoko Schinner    Courtesy of the Booking Publishing Company ©2001 from The New Now and Zen Epicure. Watch this recipe being made on Delicious TV’s Vegan Mashup.

This is an all-time favorite of every kid and teen that has ever been to our house – in other words, it’s tried and true. Even non-vegetarians love it. BLTs are a natural with these, but don’t forget that they make a great addition to salads, quiches (yes, think quiche lorraine!), and as a topping for soups.

8 oz pre-pressed or firm tofu

1 T oil plus non-fat cooking spray

3 T nutritional yeast flakes

2 T soy sauce

1t liquid smoke

Slice tofu into 1/8” pieces about the width of bacon. Heat the oil in a skillet preferably non-stick and cook tofu slices over medium –low flame until golden brown and crispy on one side. Flip and cook the other side until browned.

The tofu should be very brown and crispy. Sprinkle with nutritional yeast, then add the soy sauce and liquid smoke, and stir quickly to coat the tofu slices evenly

Cook for another moment and then serve.


Sukiyaki web


by Miyoko Schinner author of  Artisan Vegan Cheese and the The New Now and Zen Epicure.

Watch this recipe being made on Delicious TV’s Vegan Mashup.

Here’s an easy, tasty spin on an old Japanese classic, sukiyaki. It’s a one-pot solution for both busy family weeknights and parties – all you need is some rice to go with it. You can even cook it at the table on a portable burner, and keep adding ingredients to it as people take from the pot. And imagine – with no oil added and lots of veggies, it’s a nutrient-packed, low-fat meal.

12 ounces shiiitake mushrooms, left whole with stems removed or cut in half

½ small Kabocha Squash, sliced ⅓ inch thick

3 cups broccoli florets

1 pound Shirataki noodles`, drained, rinsed, and cut into 6-inch lengths (approximate)

1 pound medium or regular tofu, sliced ½ inch thick


Put the mushrooms, kabocha, broccoli, tofu, and shirataki in a large, deep skillet.

Pour over it  the following:

1/2 c. soy sauce

1/3 c. mirin (sweet-

cooking wine)

1/3 c. agave syrup


Cover & cook 5 minutes on medium high heat until the veggies are fairly tender. Add the folllowing, cover and cook for a few more minutes until everything has cooked down and is tender:

2 bunches of scallions, cut into 3-inch lengths

1 small head napa cabbage, cut into 3-inch pieces

At the very end, stir in

1 tablespoon fresh ginger

and cover 1 minute right before serving.


Tofu Tzaziki

by Toni Fiore The author of Totally vegetarian. The Totally vegetarian TV show is now online.

I love this combination of sweet cucumbers, pungent fresh garlic and cool tart tofu yogurt. I recommend Nori Nu tofu for this recipe as it has a very subtle flavor and blends beautifully. Adjust the flavorings to suit your own taste! Watch this recipe on Delicious TV’s Vegan Mashup


1 Medium to large cucumber (peeled, seeded, grated and well dried)

12 oz Nori Nu Tofu

3 T Fresh lemon juice

1 T Organic cider vinegar

1/2 t. salt

1-2 garlic cloves, peeled and grated

3 T olive oil

Place the cucumber into a colander. Press to extract the water. Wrap the cucumber in a white cotton flour sack towel or paper towels. It’s important to get the cucumber as dry as possible. Set aside.

In a processor blend tofu, lemon juice, vinegar and salt. Add the olive oil, garlic and blend again. Spoon the tzaziki into a bowl and stir in the cucumber. Refrigerate for 1 hour.

Serve with pita chips, falafel or spicy tempeh bites. Tofu Tzaziki is also delicious as a dressing, sour cream substitute or sandwich spread.

Keep refrigerated in a covered container and use within a week.

Better Than Feta

I never really ate a lot of cheese, but I did use bits of it in and on a great many of my traditional Italian or Greek recipes. Personally I found working around not adding cheese to my food to be really easy. However, that said, there are some recipes that really depended on either ricotta or feta as a main ingredient. Once I discovered how flexible and economical tofu can be as a cheese substitute I started working on a few recipes that utilize this fantastic food in a variety of delicious and creative ways. This weeks podcast of Herbed Tofu Cheese highlights just what you can do with tofu without sacrificing flavor or texture. Once you get this basic formula down ( it’s soooo easy) you’ll see all the great possibilities! I love this “cheese” instead of feta or ricotta on Flatbread Pizza or as a filling for lasagna or ravioli. Cubed and seasoned  Tofu can also become tart feta and is wonderful when added to salads like Greek Garbanzo Bean Salad. And, as is the case with all my recipes, you can add your own favorite herbs and spices, as much or little as you like. Tonight I used the basic herbed version as a base replacing traditional ricotta in a Caramelized Onion and Mushroom Tart. The best part? Not one person missed the cheese.

Parsley Tofu

Parsley Tofu

Delicious TV photo loading

This recipe is an old German family favorite. Although when my mother made it, she used chicken, the parsley sauce was always my favorite part of the meal. And, this was one of the first dishes from my childhood that I was able to successfully convert to vegetarian and now it has become a new family favorite. Serve with egg noodles, macaroni, or my preferred way, over steamed potatoes.

Serves 4

I pkg. extra firm tofu, drained, pressed, cubed
Kosher salt
Vegetable oil for frying

1/2-1 c. fresh chopped parsley
5 c. mild vegetable stock
8 T. margarine
8-10 T. all purpose flour
Salt and pepper

To prepare:
Heat vegetable oil in a large skillet over medium heat. Add tofu and Kosher salt and brown tofu until crispy. When the tofu is finished, remove and drain on paper towels. Without rinsing the skillet, add margarine to the pan and melt it down. Allow it to get just a hint of color, then add the flour a few tablespoons at a time, stirring continuously. When all the flour is blended, begin whisking in the stock a few cups at a time. Once the sauce is nicely smooth, add the tofu and continue cooking for a few minutes, then throw in the parsley and stir well. Season with salt and pepper and serve hot on a bed of noodles or steamed potatoes.

Note: You can replace the tofu with your own favorite chicken substitute such as Quorn Tenders or Tofurkey.

Everyday Thanksgiving Tofu Pot Pie



Versatile, easy to prepare, and delicious, a pot pie is perfect for any night of the week or for a festive vegetarian holiday meal, served with all the traditional trimmings. We love this with our tart, crisp Fruit Chutney.
Using pre-made pie crust makes preparation even easier for stress free entertaining. These individual pot pies are fun for children who especially love digging into their very own little pie, but of course you can make it in one big casserole dish. If you’re rushing, you could also substitute the tofu with Quorn Chik’n Tenders, Veat Gourmet Bites or Morningstar Farms Meal Starters Chik’n Strips .

Serves 4

1 pkg. vegetarian pie crust or one recipe (below) whole wheat pastry crust
1 pkg. extra firm tofu, drained, pressed, and cubed
2 medium carrots, peeled and diced
2 stalks of celery, diced
1 large onion, diced
1 medium potato, peeled and diced
8 T. flour
8 T. vegetable oil or vegan margarine
4-5 c. of vegetable stock, at room temperature
1 c. frozen petite green peas
1/2 c. chopped fresh parsley
Optional 8 rough chopped baby portabella mushrooms, chopped fresh dill, 2 T. capers
Oil for frying

To prepare:
In a heavy skillet, heat 5 tablespoons of vegetable oil. Add the tofu cubes and cook over medium heat until nicely browned and crispy, then remove and drain on paper towels. (If you decide to use a pre-made meat substitute instead of tofu you will not need to pre-cook it, just add it with your parsley and peas).

Add a little more oil to the pan then throw in the onions, carrots, celery, and potato (and optional mushrooms). Cook the vegetables until they are crisp tender, about 10 minutes. Now add remaining oil to the pan and heat it thoroughly before sprinkling in the flour. Toss everything gently to coat the vegetables evenly with flour and continue to cook for an additional 2 minutes. Slowly begin adding the vegetable stock, stirring constantly until a rich gravy develops. Even though the gravy may look a little thin at first, it will thicken in the oven during the baking. Finally, add the peas, parsley, and any of the optional ingredients, season with salt and pepper, and set aside.

Preheat your oven to 350 degrees and with cooking spray, prepare four medium-sized, single serving ramekins or small individual foil pans. Fill each ramekin with the gravy-vegetable mixture. Cover with pastry and crimp sides.

Bake until the crust is a nice golden brown, about 45 minutes to an hour, depending upon your oven. Remove the pot pies and set them aside to cool for a few minutes, then dig in.

Note: Pot pies can also be frozen. To reheat, simply remove them from the freezer, cover with aluminum foil for the first 10 minutes of baking, then place them in a preheated oven and bake until hot and the crust is browned, about another 30-40 minutes.

To make whole wheat crust, follow the following instructions. This recipe makes two 9″ crusts.

2 c. whole wheat pastry flour
1 t. sea salt
3/4 c. vegan margarine
5-6 T. ice water

Cut margarine into sifted flour until it resembles coarse meal. The crumbs should be in about pea size pieces. Sprinkle some ice water over the mixture, a tablespoon at a time, and knead lightly just until dough comes together into a ball. Cut the dough ball in half and shape each half into a disc. Wrap each disc in wax paper and chill for about half and hour, then roll out and press the bottom crust into a deep casserole dish. Add pot pie filling and top with second crust, crimping the edges. Vent the crust with a sharp knife.