Tofu Recipes & Seitan Recipes

All about vegetarian protein, soy curd and how to prepare Tofu Recipes & Seitan Recipes!


Personally, I am not fond of meat substitutes that try to mimic meat products. So you're not going to find mock chicken recipes or a tofu-turkey recipe that "tastes just like the real thing". You will find Tofu Recipes and Seitan Recipes that are tasty and easy to prepare. Tofu and seitan are excellent sources of protein and, once you learn to work with them, they are easy to use and great for preparing good, well balanced vegetarian meals.

Let's start with definitions and descriptions and then we'll move on to the Tofu Recipes and Seitan Recipes

Tofu is made from soybeans, water and coagulant (curdling agent). It is high in protein and calcium. Tofu is basically tasteless and will take on the flavours it is marinated or cooked in. I like to freeze Tofu because, for some reason, I find I like the texture better after it is frozen. Can't explain why, but it's just so. Tofu can be found at health food stores and in the produce section of your grocery store.

Almost everyone has encountered Tofu these days, but Seitan seems to be less well-known. Seitan is made from wheat by rinsing away the starch in the wheat, leaving a high-protein gluten behind, but has little in common with flour or bread. Seitan may also be called “wheat meat”, “wheat gluten” or simply “gluten”, and looks surprising like meat when cooked and, like Tofu, takes on the flavours of the spices or marinade it is cooked in. Seitan is a very good source of protein for anyone on a non-meat/vegetarian diet. Seitan is available at health food or Asian stores.

So here are some basic Tofu Recipes & Seitan Recipes –you can "mix and match" the Tofu and Seitan according to availability and personal preference.

Fried Spicy Seitan / Tofu
1 tsp. salt
2 cloves garlic, crushed
Dash (1/4 tsp?) cayenne pepper
1/2 tsp. black pepper
1/2 cup flour
1/4 cup prepared mustard
2 tsp. baking powder
1/2 cup water
Tofu OR Seitan, cut into pieces (about 250 gr. / 1/2 lb.)
Oil for frying

Mix together the salt, garlic, cayenne pepper (to taste – I like it spicy) and flour in a large bowl. In a separate bowl, mix together the mustard and water. Add 1/3 cup of the flour and spices mixture to the water/mustard mixture and mix well. Now add the baking powder to the remaining flour mixture.

Coat pieces of seitan or tofu with the mustard batter, then coat each piece with the dry flour mixture. Fry the tofu/seitan in oil until golden-brown and drain on kitchen towel.

I like to serve this with a nice salad and some dipping sauce made from ketchup, soy sauce, honey and a dash of ginger. Yummmm.

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Take a look at my friend Anna's all-tofu-recipe site. She has some great ideas and really delicious recipes.

Tofu with Mustard Dill Sauce
Nothing is easier than this tofu recipe. Really. It takes just a few minutes to pull together and you've got yourself a tasty, healthy meal.

250 gr. Tofu (1/2 lb) cut into 1/4 inch thick slices
5 tbsp. soy sauce
2 tbsp. olive oil
1/4 cup mustard
1 tbsp. honey OR silan (date honey)
2 tbsp. rice vinegar
2 tbsp.3 tbsp. chopped dill OR 1 tbsp dried dill

In a flat pan or baking dish, marinade the tofu slices in the soy sauce for 10 minutes. Flip the pieces over and leave them for another 5 minutes.
Heat the olive oil in a frying pan. Brown the tofu slices on both sides in the hot oil. Remove from the pan. Mix all the remaining ingredients together (mustard, honey vinegar, dill). Serve the hot tofu slices with the sauce spread over the top. This makes great sandwich fillers or a lovely meal served with salad and baked potato.

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More Tofu Recipes....

Mushroom Stroganoff with Tofu or Seitan
"Stroganoff" sounds like a lot of work but this simple recipe makes a tasty, rich stew. I serve it over brown rice or whole-wheat noodles. Either way, it's a very satisfying and tasty Tofu Seitan recipe.

250 gr. Tofu or Seitan (1/2 lb) cut into 1/4 inch thick slices
400 gr (1 lb) mushrooms – use a mix of Portobello, wild mushrooms, button mushrooms – whatever you have.
2 cloves garlic, chopped
1 onion
2 tbsp. olive oil
1/8 cup vodka (a splash or 2) OR 1/4 cup red wine
1/4 cup tomato paste
1 cup water OR vegetable stock
Salt and pepper to taste
1 cup low fat sour cream OR yogurt
1 tsp. (heaping) sweet paprika
1 tsp. poppy seeds (optional)

Slice the onion very thinly. Clean the mushrooms and slice the smaller ones into quarters and the larger mushrooms into bite-size pieces. Heat the olive oil and sauté the tofu/seitan for a minute or two. Remove the tofu/seitan from the pan and set aside. Add the onion slices to the oil and sauté until they are soft and golden. Add the garlic and the mushrooms; raise the heat and sauté for 5 minutes longer. Stir in the vodka (stroganoff is a Russian dish after all...) or red wine.

Return the tofu/seitan slices to the pan, stir in the vegetable stock or water, tomato paste, salt and pepper – the amount of salt and pepper depends on individual tastes and whether you used stock or water.

Remove the pan from the fire and gently stir in the sour cream/yogurt. Return to the heat and heat gently but do not bring it to the boil (the cream will separate if you boil it). Serve over brown rice or wide whole-wheat noodles. IF you want to add another dimension, toss the poppy seeds into the noodles or rice before serving.

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Vegetarian Stir-Fry with Tofu and Glass Noodles
This simple vegetarian stir fry can be modified according to your family's preferences in vegetables. Just use whatever veggies you have on hand – it is sure to turn out great every time! Mushrooms work especially well, as do broccoli, snow peas, string beans – well just about any vegetable….

250 gr. Tofu (1/2 lb) diced into bite-size pieces
6 tbsp. low-sodium soy sauce
2 tbsp. olive oil
2 tsp. sesame oil
2 cloves garlic, crushed
1 onion, sliced thinly
3 scallions, sliced
1 zucchini squash, sliced
1 red pepper, sliced
1 carrot
1 inch piece ginger, chopped finely
1 cup frozen peas
2 tsp. rice vinegar
1 tbsp. honey OR brown sugar
Hot chili pepper – fresh or dried flakes, to taste – optional
1/2 pack glass noodles*
Marinade the diced tofu in 3 tablespoons of soy sauce for 15 minutes.

Slice the onion very thinly. Thinly slice the zucchini and carrot on the diagonal. Cut the pepper into thin strips. Cut the green part of the scallion into strips and dice the white part.
Heat the olive oil in a pan or wok and add the sesame oil (sesame oil is more of a flavouring agent than oil for frying or cooking). Add the onion, scallion and garlic and stir-fry for a minute or two. Add the carrot, zucchini and pepper and keep stirring.
Add the tofu pieces the pan, stir to brown it a bit (5-7 minutes).
Add the remaining soy sauce, rice vinegar, honey, ginger and peas. I like to add hot chili pepper at this stage but not everyone likes hot peppers. Cook, stirring, for another few minutes.

Cook the glass noodles (also known as cellophane noodles) according to the package directions. Typically, this would entail soaking the noodles in cold water for about 5 minutes, draining and then cooking for about two minutes in boiling water.

*Glass noodles (also known as cellophane noodles) are a type of transparent Asian pasta made from starch (such as mung bean starch, potato starch or rice starch), and water.

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Welcome to where you'll find simple, nutritious and delicious meatless recipes.

Mimi Avishai

I'm Mimi (that's me on the Nile River!) and this is my recipe collection. I love to be creative, love to cook and love to entertain. I'm also veggie which means that all of the above gets a bit more complicated – and a lot more fun!

On I share some of my family's favourite recipes, from soups and starters to holiday main dishes and desserts as well as some really good tips and suggestions for healthy eating!

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