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HomeHealthy Recipes

Category: Soy/tofu

“Plant-Based Protein” – Explore the versatile world of soy and tofu with our “Soy/Tofu” category. These recipes showcase the adaptability of tofu and other soy products, from silky smoothies and hearty stir-fries to marinated tofu steaks. Ideal for vegetarians, vegans, or anyone looking to incorporate more plant-based protein into their diet.

Home » Soy/tofu
Mini Tofu Omelets
BreakfastOmelets and frittatasSoy/tofu

Mini Tofu Omelets

Ingredients: 8 ounces lite firm tofu ( 1/2 block)3 slices soy cheese ( homemade...

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Stroganoff
BeansMain dishSoy/tofu

Stroganoff

Ingredients: cooking spray1 cup chopped onions8 ounces sliced mushrooms2 cups textured vegetable protein (...

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Vegetarian Stir Fry
Main dishOne Dish mealSoy/tofu

Vegetarian Stir Fry

Ingredients: 1 medium onions, cut in half and sliced medium thick1 tablespoon vegetable broth4...

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Tofu Stir Fry
BeansSoy/tofuVegetarian

Tofu Stir Fry

Ingredients: 1 lb extra firm tofuwhite wine2 tablespoons sesame oil or 2 tablespoons vegetable...

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Edamame With Dipping Sauce
AppetizersSide dishesSoy/tofu

Edamame With Dipping Sauce

Ingredients: 1/2 tablespoon coarse sea salt ( or Kosher salt)1 (1 lb) bag frozen...

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Quick 'n Healthy Vegetarian Taco Soup
BeansSoups & stewsSoy/tofu

Quick ‘n Healthy Vegetarian Taco Soup

Ingredients: 1 whole green peppers, chopped1 whole onions, chopped1 (8 ounce) packages soy crumbles1...

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Tvp Meatloaf
GrainsMain dishSoy/tofu

Tvp Meatloaf

Ingredients: 1 cup textured vegetable protein1 cup bulgur wheat1 cup oatmeal1 (1/16 ounce) package...

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Soy and Ginger Glazed Tofu
Lunch/snacksMain dishSoy/tofu

Soy and Ginger Glazed Tofu

Ingredients: 1 1/2 teaspoons cornstarch1 tablespoon water2 tablespoons rice wine vinegar1 tablespoon reduced sodium...

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Asian-Style Grilled Tofu
BeansMain dishSoy/tofu

Asian-Style Grilled Tofu

Ingredients: 1/3 cup teriyaki sauce2 tablespoons rice vinegar2 tablespoons fresh lime juice1 teaspoon ground...

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Vegetarian Spanish "chicken" With Peppers
Main dishOne Dish mealSoy/tofu

Vegetarian Spanish “chicken” With Peppers

Ingredients: 2 cups vegetarian chicken pieces3 tablespoons all-purpose flour2 tablespoons extra virgin olive oil1...

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Chilli Paneer (Tofu) Kofta Naramdil - Spicy Soft Hearted Tofu
BeansMain dishSoy/tofu

Chilli Paneer (Tofu) Kofta Naramdil – Spicy Soft Hearted Tofu

Ingredients: 500 g panir ( tofu)4 tablespoons flour or 4 tablespoons cornflour1/4 teaspoon baking...

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Tofu Mayonnaise
BeansCondimentsetc.

Tofu Mayonnaise

Ingredients: 1/2 lb tofu1/4 cup canola oil1 tablespoon lemon juice1 tablespoon sugar1 1/2 teaspoons...

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Mapo Dofu: Spicy Tofu With Meat Sauce (Szechwan Style)
BeansMain dishSoy/tofu

Mapo Dofu: Spicy Tofu With Meat Sauce (Szechwan Style)

Ingredients: 2 tablespoons sesame oil2 tablespoons cooking oil1 chopped sweet onions ( can also...

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Baked Tofu
BeansSoy/tofuVegetarian

Baked Tofu

Ingredients: 6 tablespoons soy sauce2 teaspoons honey2 teaspoons balsamic vinegar ( important that its...

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Linda McCartney's Oh-bla-di Enchiladas
Lunch/snacksMain dishSoy/tofu

Linda McCartney’s Oh-bla-di Enchiladas

Ingredients: 1 (8 ounce) cans tomato sauce1 1/2 cups water1 large onions, chopped2 cloves...

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Green Beans in Spicy Miso Sauce
Main dishSide dishesSoy/tofu

Green Beans in Spicy Miso Sauce

Ingredients: 1/2 teaspoon hot pepper sesame oil3/4 teaspoon sesame oil1/2 cup onions, thinly sliced2...

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Asian Cole Slaw With Tofu!
BeansSaladsSoy/tofu

Asian Cole Slaw With Tofu!

Ingredients: 1 small green cabbage, shredded2 cups shredded carrots6 green onions, chopped small1/2 cup...

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Vegetarian Tofu Stir-Fry
BeansMain dishSoy/tofu

Vegetarian Tofu Stir-Fry

Ingredients: 1 package firm tofu2 tablespoons vegetable oil1 teaspoon minced fresh gingerroot1 medium onions,...

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Tofu Fruit Smoothie
BeveragesSmoothiesSoy/tofu

Tofu Fruit Smoothie

Ingredients: 1 cup frozen strawberries or 1 cup peaches8 ounces soft tofu1 tablespoon flax...

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Cold Teriyaki Tofu
AppetizersBeansSoy/tofu

Cold Teriyaki Tofu

Ingredients: 1 (14 ounce) packages firm tofu1/2 cup soy sauce3 cloves minced garlic2 teaspoons...

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Tom Yum - Thai Hot and Sour Soup
EggsSoups & stewsSoy/tofu

Tom Yum – Thai Hot and Sour Soup

Ingredients: 1 ounce dried wood ear mushrooms ( also called tree ears or black...

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Main dishPastaSoy/tofu

Peanut Noodles With Tofu

Ingredients: 8 ounces linguine2 red peppers, cut in strips1/2 lb sugar snap peas, trimmed1...

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Ginger-Sesame Grilled Tofu Steaks
BeansMain dishSoy/tofu

Ginger-Sesame Grilled Tofu Steaks

Ingredients: 1 lb water packed low-fat extra-firm tofu, drained and cut crosswise into 8...

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Velvet Soup Garnished With Crabmeat
LemonSoups & stewsSoy/tofu

Velvet Soup Garnished With Crabmeat

Ingredients: 2 (15 ounce) cans diced tomatoes, pureed6 fresh carrots, juiced ( discard the...

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General Tso's Tofu
Main dishOne Dish mealSoy/tofu

General Tso’s Tofu

Ingredients: 1 (16 ounce) boxes firm tofu1 eggs3/4 cup cornstarchvegetable oil ( for frying)3...

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Sweetcorn Tofu Quiche With Oat and Almond Crust
Main dishSavory piesSoy/tofu

Sweetcorn Tofu Quiche With Oat and Almond Crust

Ingredients: 1 1/2 cups whole rolled porridge oats1/4 cup ground almonds1/4 cup sesame seedssalt,...

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Vegan Bacon
BreakfastSide dishesSoy/tofu

Vegan Bacon

Ingredients: 1 lb firm tofu, cut into strips shaped like bacon2 tablespoons nutritional yeast2...

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Tofu Ranchero
BeansMain dishSoy/tofu

Tofu Ranchero

Ingredients: olive oil, to saute16 ounces tofu, diced6 cups diced mixed vegetables ( onions,...

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Raspberry Tofu Pudding
DessertPuddings and moussesSoy/tofu

Raspberry Tofu Pudding

Ingredients: 1/4 cup raspberry jam2 teaspoons honey1 teaspoon vanilla12 ounces soft tofu Directions: Throw...

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Broiled Za'atar Tofu and Zucchini Sammich
Lunch/snacksSandwichesSoy/tofu

Broiled Za’atar Tofu and Zucchini Sammich

Ingredients: 3 tablespoons za’atar spice mix ( spice)5 ounces firm tofu, drained1/4 cup mozzarella...

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Tofu With Garlic Mirin Sauce
BeansMain dishSoy/tofu

Tofu With Garlic Mirin Sauce

Ingredients: 1 lb extra firm tofu, pressed and drained2 teaspoons cooking oil1/8 cup mirin1/8...

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Spiced up Tofu
Main dishSide dishesSoy/tofu

Spiced up Tofu

Ingredients: 1 (14 ounce) packages soft tofu or 1 (14 ounce) packages regular tofu1/2...

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Strawberry Tofu Spread
AppetizersSoy/tofuSpreads

Strawberry Tofu Spread

Ingredients: 12 ounces firm tofu, drained8 tablespoons strawberry preserves, all fruit type like polaner2...

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Momma's Power Protein Veggie Burgers
Lunch/snacksSandwichesSoy/tofu

Momma’s Power Protein Veggie Burgers

Ingredients: 1/2 cup generous textured vegetable protein1/2 cup shiitake mushrooms, finely chopped1 tablespoon dried...

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Ginger-soy Tofu Vegetable Stir Fry
Main dishOne Dish mealSoy/tofu

Ginger-soy Tofu Vegetable Stir Fry

Ingredients: 1 lb firm tofu ( cut into 1 inch cubes)1 tablespoon sesame oil1...

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Terrific Tofu Burgers
BeansMain dishSoy/tofu

Terrific Tofu Burgers

Ingredients: 2 (16 ounce) packages firm tofu3 tablespoons vegetable oil2 cups diced onions1 cup...

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Tofu Stir- Fry
Lunch/snacksMain dishSoy/tofu

Tofu Stir- Fry

Ingredients: 3 tablespoons Braggs liquid aminos1 tablespoon brown sugar1 tablespoon cornstarch2 teaspoons vegetable oil3...

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Champsdiet featured Image
BeansSide dishesSoy/tofu

10 min Japanese Simmered Tofu Hot Pot

Ingredients: 300 g soft silken tofu1/4 cup dried fish flakes ( bonito shavings)2 tablespoons...

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Spinach and Mushroom Tofu Quiche
Main dishSavory piesSoy/tofu

Spinach and Mushroom Tofu Quiche

Ingredients: 1 unbaked 9-inch pie crust1 lb spinach, chopped1/2 lb mushrooms, sliced1 tablespoon olive...

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Berry Tofu Smoothie
BeveragesSmoothiesSoy/tofu

Berry Tofu Smoothie

Ingredients: 4 ounces soft tofu1/2 cup nonfat milk1 cup strawberries1/2 cup blueberries Directions: Put...

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Avocado - Banana Shake
BeveragesShakesSoy/tofu

Avocado – Banana Shake

Ingredients: 1 avocados1 bananas ( not too ripe or it overpowers the avocado)1/2 cup...

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Thai Tofu With Zucchini
Main dishSoy/tofuSquash

Thai Tofu With Zucchini, Red Bell Pepper and Lime

Ingredients: 2 tablespoons peanut oil, divided1 (12 ounce) packages extra firm tofu, drained patted...

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Chinese Soup With Tofu
BeansSoups & stewsSoy/tofu

Chinese Soup With Tofu

Ingredients: 1 tablespoon oil2 medium carrots, cut into matchstick1 medium onions, chopped2 teaspoons ginger,...

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Edamame With Mustard Vinaigrette
BeansSaladsSoy/tofu

Edamame With Mustard Vinaigrette

Ingredients: 1 1/2 tablespoons red wine vinegar1 tablespoon Dijon mustard1/2 teaspoon sea salt or...

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Tofu in a Mild Oriental  Sauce
Main dishSide dishesSoy/tofu

Tofu in a Mild Oriental Sauce

Ingredients: 1 (14 ounce) packages soft tofu or 1 (14 ounce) packages regular tofu2...

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Tofu Baked Ziti
Main dishPastaSoy/tofu

Tofu Baked Ziti

Ingredients: 1/2 cup onions, chopped1 clove garlic, minced1 teaspoon vegetable oil8 ounces canned tomato...

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BreakfastMain dishSoy/tofu

Tofu and Scallions

Ingredients: 2 tablespoons ginger, minced1 tablespoon vegetable oil ( I use peanut)1 lb tofu,...

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Tall and Tangy Tofu Thangy
BeveragesSmoothiesSoy/tofu

Tall and Tangy Tofu Thangy

Ingredients: 1 (8 1/4 ounce) cans fruit cocktail in light syrup, frozen1 teaspoon instant...

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Black Bean Tofu and Noodles
BeansMain dishSoy/tofu

Black Bean Tofu and Noodles

Ingredients: 1 tablespoon peanut oil1 teaspoon sesame oil350 g firm tofu, cut into cubes1...

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Vegetarian Parmesan Cutlets
Lunch/snacksMain dishSoy/tofu

Vegetarian Parmesan Cutlets

Ingredients: 1 cup textured soy protein flakes or 1 cup textured soy protein granules...

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Marinated Tofu Salad for 1 Person
BeansMain dishSoy/tofu

Marinated Tofu Salad for 1 Person

Ingredients: 1/4 teaspoon grated fresh ginger2 tablespoons light soy sauce2 teaspoons lemon juice1 teaspoon...

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Mocha Mousse (with tofu)
DessertPuddings and moussesSoy/tofu

Mocha Mousse (with tofu)

Ingredients: 12 1/3 ounces lite firm silken tofu ( 1 package Mori-Nu)1/2 cup icing...

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Tofu Tso's for  Average Joes
BeansMain dishSoy/tofu

Tofu Tso’s for Average Joes

Ingredients: 12 1/3 ounces extra firm tofu2 eggs2 tablespoons water1/2 teaspoon vegetarian chicken bouillon...

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Spicy Tofu Salad
BeansMain dishSoy/tofu

Spicy Tofu Salad

Ingredients: 750 g tofu, drained1 small red Spanish onions1 carrots1 green peppers2 tablespoons peanuts,...

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BeansSoups & stewsSoy/tofu

Hot and Sour Tofu Soup

Ingredients: 3 tablespoons vegetable oil3/4 cup red bell peppers, cut into julienne strips1 1/2...

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Thai Tofu and Squash Curry
BeansMain dishSoy/tofu

Thai Tofu and Squash Curry

Ingredients: 1 lb firm tofu or 1 lb extra firm tofu, drained1 small butternut...

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Cajun Tofu Slices
AppetizersBeansSoy/tofu

Cajun Tofu Slices

Ingredients: 1 (350 g) packages extra firm tofu, cut diagonally into triangles1 teaspoon roasted...

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Meatless Elk Roast
BeansMain dishSoy/tofu

Meatless Elk Roast

Ingredients: 1/2 cup margarine2 medium onions, chopped6 slices fresh bread, cubed2 cups morning star...

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Vegetarian Shepherd's Pie
Main dishPotatoesSoy/tofu

Vegetarian Shepherd’s Pie

Ingredients: 1 cake tofu, frozen, thawed, and shredded1 large onions, chopped2 tablespoons vegetable oil1/4...

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Gingered Vegetable-Tofu Stir-Fry
Main dishOne Dish mealSoy/tofu

Gingered Vegetable-Tofu Stir-Fry

Ingredients: 1 cup water1/4 cup dry sherry or 1/4 cup dry white wine2 tablespoons...

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